Using the information from last weeks discussion, we have learnt the calories we expend on average along with our age, gender and current weight inputted into a TDEE calculator determines a safe and effective number of calories to eat each day to achieve our weight loss goals.
It is recommended that women eat no fewer than 1200 calories per day and men no fewer than 1800 calories per day.
The TDEE calculators give us a maintenance, cutting and bulking calorie guide, they also advise the macronutrients that we should eat within our diets to be healthy.
We find this information within our APP's which we use to track.
How much should we eat?
Our bodies need energy to keep us alive and our organs functioning normally.
A healthy diet isn't just about eating the right amount. It also means eating a wide range of foods to ensure you get all the nutrients we need.
Knowing the calorie content of different foods and drinks by observing the nutrition label on packaging ensures we are educated with knowledge before consuming and we can make wise decisions to fit our daily healthy intake guide.
What happens if we don't eat enough Calories?
Excessive calorie reduction affects our health and our ability to lose weight. Not eating enough calories reduces the amount of food we eat and prevents us from obtaining all the essential nutrients.
Research shows that excessive calorie restrictions reduces Leptin, a hormone that helps regulate our appetite. Low levels of Leptin leads to hunger and overeating, research also shows that excessive calorie restrictions increases stress, releasing the stress hormone, Cortisol. as a result of this stress response, the body conserves energy and our metabolism slows down to combat the risk of starvation.
How do we reach our goals?
by reducing our maintenance calories by a deficit of 500 calories we will be aiming to lose 1 to 2lb a week, which is classed as a healthy weight loss, and recognised as the most effective way to lose weight and keep it off for good.
Remember; 'You didn't gain all your weight in one day: You won't lose it in one day. Be patient with yourself.' - Jenna Wolfe.