Figuring Out How Many Calories To Consume Per Day To Lose Weight

Ready to make weight loss happen? Good, because that's what we're about to do. Now that you have a good estimate of your daily calorie maintenance level, it's time for the fun part. Let's call this first part "The One Fact Experiment" and the second part "The One Fact Adjustment." Remember, your goal here is making the One Fact happen, which means being below your maintenance level. To do this, it's going to require a fairly simple 3 step experiment...

The One Fact Experiment

1. Start eating your estimated calorie maintenance level amount each day, every day. Be as consistent as you can. If your maintenance level was 2500 calories, and you eat 2459 or 2527, don't worry. Just get as close to 2500 (or whatever your estimated number was) as you can, and eat this same number of calories every single day. (Obviously, you can use a Calorie Counter to look up how many calories are in your food. Of course, if a food lists the calorie content right there on the package, you can just use that instead.)
2. Do this for a week or two (or three).
3. Weigh yourself first thing in the morning (on an empty stomach) about once per week.

Once you do the above 3 steps, it's just a matter of evaluating your results from the experiment and then adjusting until the One Fact happens. Here's how:

The One Fact Adjustment

• Did you end up maintaining your weight?
  If so, it means you are indeed at your maintenance level. To lose weight, start consuming 500 less calories per day. For example, if your estimated maintenance level was 2500 calories, and the experiment showed that you did indeed maintain your weight consuming this amount, you should now start consuming 2000 calories per day instead. If your maintenance level was 3500, start eating 3000 calories each day. Whatever it was, subtract about 500 and start consistently eating that number of calories per day. Doing so will put you in a caloric deficit (you'll be 500 calories below maintenance) which means the One Fact is happening. Translation: Weight loss will now happen.
  
• Did you end up gaining weight?
  If so, it either means your estimated calorie maintenance level was too high or you may have just miscalculated how many calories you were consuming and ended up accidentally consuming more than the estimated maintenance level. It's alright, relax. Weight loss will still happen. What you need to do now is start consuming 500 less calories per day and then repeat The One Fact Experiment with this new number of calories. Whether the estimated maintenance level was too high or you just miscalculated the number of calories you consumed, it doesn't really matter. Just start consuming 500 less calories per day than you were just consuming, and repeat The One Fact Experiment all over again with this new amount.
  Then, just come right back here and, depending on what your weight did this time, follow the necessary One Fact Adjustment instructions. (If you still gained weight, you'd follow these instructions all over again. If you maintained weight, you would follow the above instructions. If you lost weight, you would follow the instructions below.)
  
• Did you end up losing weight at the rate of about 1-2 pounds per week?
  If so, congrats. The One Fact is happening, and weight loss is happening at the ideal expert-recommended rate. A pound or two lost per week is perfect. Continue consuming this number of calories every day from this point on. If you ever reach a point where you stop losing weight and start only maintaining weight (small chance, but still possible), and you have confirmed for sure that you have had no weight loss at all for at least 3 weeks in a row, come right back here and follow The One Fact Adjustment instructions for what to do when you end up only maintaining your weight.
  
• Did you end up losing weight at the rate of 3 or more pounds per week?
  This is probably going to be pretty rare as long as all of the above information was followed correctly, but if you are losing 3 or more pounds per week for more than a couple of weeks in a row, you may be losing weight too quickly. I say "may be" because these results could be normal for the above-averagely obese person, especially in the beginning. If you fit into that category and are losing weight at this speed, you can probably ignore this. However, to play it safe, you can definitely still follow the instructions below anyway. If you do NOT fit into the "above-averagely obese" category and were still losing weight at this rate for more than a couple of weeks in a row, chances are the maintenance level estimate was a bit too low or you just miscalculated how many calories you were consuming and ended up accidentally consuming less than you should have been. Either way, relax. There is a simple solution.
  That solution is to add about 250-300 calories to your daily calorie intake, and then just repeat The One Fact Experiment again with this new calorie amount. Depending on what your weight does this time, follow the necessary One Fact Adjustment instructions.
  

Now is probably a good time to remind you about the 3 ways to make the One Fact happen. The above method uses just diet to get it done. This is a perfectly fine way to do it. However, it could get done just the same with exercise (albeit, a bit tougher). To do that, you'd just have to burn 500 more calories through exercise when the above instructions call for you to reduce your calorie intake by 500.

Of course, the best way to do it would be a combination of both. For example, you could consume 250 less calories AND burn 250 more calories per day. A 500 calorie deficit is still made.

What should you do?

Well, I'd recommend following all of the above instructions as is, meaning you'll be making the One Fact happen through diet alone. This method will cause weight loss at the rate of about 1 pound per week (more on that below). Then, I'd recommend adding in a few days of exercise per week on top of that. This will most likely result in close to a second pound lost per week. This means the combination of the two will result in 2 pounds lost per week, which is absolutely perfect from both a weight loss stand point and an overall health stand point. It is in my opinion and the opinion of most qualified experts the ideal way to lose weight.

Making Weight Loss Happen

Now that you understand the One Fact that causes weight loss, it's now time to learn the 3 ways to actually make the One Fact happen.

1. Consume Less Calories (Diet)
   The first and most obvious way to make the One Fact happen is by consuming less total calories. If your body needs 2500 calories per day (just an example), and you give it 2000 calories per day, you are officially in a caloric deficit, meaning you are supplying your body with less calories than it needs to maintain your current weight. Doing this consistently will cause weight loss. 
2. Burn More Calories (Exercise)
   The second way to make the One Fact happen is by burning more calories. As I mentioned before, your daily calorie maintenance level is the number of calories that your body burns per day. So, for example, if your daily maintenance level is 2500 calories (again, just an example), and you consume 2500 calories per day, you will maintain your weight. Why? Because all 2500 calories consumed get burned by your body. There is no surplus and there is no deficit. It's even. However, if you make your body burn additional calories each day through some form of exercise, there would then be a caloric deficit. A caloric deficit = weight loss.
   Staying with the same example, if you consume 2500 calories per day, and you naturally burn 2500 calories per day, you maintain your current weight. If you then burn an additional 500 calories through exercise, a caloric deficit is created. Just like the deficit created if you consumed 500 less calories, the same deficit is created by burning 500 additional calories.
   Either way, a caloric deficit then exists... which means the One Fact is happening... which means weight loss will happen.
   
3. Consume Less Calories AND Burn More Calories (Diet & Exercise)
   In my personal opinion (and the opinion of practically every qualified expert), the best way of making the One Fact happen is a combination of both consuming less calories AND burning more calories. Studies have shown that people who utilize both diet and exercise were more often able to maintain their weight loss long term than those who did one or the other. Doing both is also more beneficial from a general health standpoint as well. If you're the type of person who just wants a clear-cut answer, here it comes... do both.

How To Lose Weight

It would only make sense to start this off with the one fact that is the basis for nearly all weight loss related information. All the tips, all the articles, all the methods... they all revolve around making this "one fact" take place. Here now, is that fact:

The One Fact

• Your body requires a certain number of calories per day in order to maintain your current weight. This is known as your calorie maintenance level. It's the number of calories required by your body to do everything it needs to do (intense exercise, brushing your teeth, pumping blood, keeping organs functioning properly, etc.). Calories are what our bodies use for energy, so in order to do what needs to be done, a certain number of calories are needed.
  
  
  As you already know, we supply our bodies with these calories through eating and drinking. If we end up consuming exactly the same number of calories that our bodies need each day, our weight would remain exactly the same. For example, if your calorie maintenance level was 2500 calories, and you consumed 2500 calories per day, your weight would not change. All of the calories you take in would end up getting used (or "burned"). This is how you maintain your weight, by giving your body only the calories that it needs. No more, no less.
  
  However, if you do consume more calories than this maintenance level, your body will store the excess calories as fat. So, for example, if your maintenance level was 2500 calories, and you consumed 3000 calories per day, you would gain weight. You are giving your body more calories than it would end up burning. This is what causes weight gain.
  
  On the other hand, if you do the opposite and give your body less calories than it needs, your body will convert your stored body fat into energy and use that instead. This is what causes weight loss. Sticking with the same example as before, if your daily maintenance level is 2500 calories, and you consume 2000 calories per day, you will lose weight.
  
  Basically, consume the same number of calories that your body needs/burns each day and you maintain your weight. Consume more calories than your body needs/burns and you gain weight. And last but not least... consume less calories than your body needs/burns and you lose weight.
  The One Fact: A caloric deficit is what causes weight loss.

Read that again if you need to. It is the one fact that practically all tips, hacks, methods and diets are based on... getting THAT to happen. This "one fact" is, in a nutshell, all there is to weight loss. Knowing and understanding it is the key.

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Lose 10 Pounds - Hollywood Secrets Revealed

Losing 10 pounds can really change the shape of your body. Not all people want to look like a fitness model they just want to look and feel good about themselves wearing their favorite outfits. Most people want to know How Fast Can You expect to Lose 10 Pounds?

It all depends on your diet and if your willing to exercise. I know a lot of people who hate to exercise but the reality is if you don't exercise you will eventually gain back all the weight you lost and become even fatter. With the proper diet and exercise program you can lose 10 pounds in a week or two. For some people it may take a little longer. It all depends on your metabolism. A fast metabolism burns more calories and promotes quicker weight loss. That's why exercise is so important, certain exercises speed up metabolism for up to 39 hours after your done.

Lose 10 Pounds Quickly Diet?

To lose a few pounds fast your diet needs to be clean. What I mean by this is you have to cutback on all processed foods and eat clean healthy foods such as the ones listed here. Fruits, fiber enriched cereals, whole wheat pasta, beans, etc. Eating more fiber will help you to lose more weight. Just remember to when adding more of these foods into your diet go slow so you don't experience bloating, cramps or gas.

Lose 10 Pounds Quickly Exercise Plan?

Here's another tip for losing weight fast. Perform quick 15 minute fat burning circuit training exercises with cardio built in. You don't have to workout for hours to lose weight fast. Get a free guide below to see how my clients are losing 30lbs in just 60 days.

Lose 10 Pounds Quickly By Drinking More Water

Here's another quick tip to losing 10lbs. Before each meal drink 16 ounces of water. This will help you eat less and still keep you satisfied. While at the same time helping to boost your metabolism. Water also improves your muscle tone. You can lift weights all you want, but if your muscles are suffering from dehydration, your not going to notice any results at all. Water makes your muscles contract faster, which leads to more effective workouts.

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Lose Belly Flab Fast - The Top 7 Tips For Getting Extreme Fat Loss (Amazing Results In 2 Weeks!)

Don't you just hate belly fat?! I mean, it seems as if no matter what you do, that darn stomach just doesn't budge! Listen, if you want to FINALLY lose belly flab fast, then you MUST read on for 7 awesome tips I followed that gave me a flat stomach in 8 weeks, and I saw amazing results in the first 2 weeks!

1. Increase Protein Intake - More protein means you will feel more fuller, muscle tissue will develop, fat loss becomes easier, and you can improve your overall health.

2. Never Wait Until You're Hungry To Eat - This is HUGE my friend! When you wait until you are hungry, two things could happen. Firstly, your metabolism could decrease, and secondly, you are at a greater risk of overeating!

3. Never Skip Breakfast - To lose belly flab fast, you have to ensure you get a nutritious breakfast every morning. Why is that? Well, eating a good breakfast will fire up your metabolism making it easier to keep it running high all day long!

4. Drink More Water - To not only lose stubborn water weight, but to also ensure growth of lean muscle tissue (to get that lean and toned look), to have tons of energy all day long, to remove harmful free radicals in your body, to improve the health of your digestive system, and so much more, it's VERY important that you drink at least 1/2 your body-weight in ounces of water daily!

5. Build Muscle - Women, you do not have to develop body-builder like muscles, just simply make sure you are doing some form of resistance training to build lean muscle tissue. By having more muscle tissue on your body, the more your body will literally be forced to burn off calories. It's almost like your muscles have to pay a tax (calories) in order to stay on you!

6. Get Some Serious Rest! - You may have kids, a night life, school, work, etc., but it is extremely important that you get plenty of sleep each day in order to lose belly fat quickly. In fact, if you get at least 7-8 hours of sleep, you can actually burn up to 500 calories just by sleeping!

7. Eat! - Do not restrict nutrients or calories too much. Your body requires good carbs, good fats, protein, and more. Also, it's important that you get a good amount of calories each day as well. This alone played a very large role in why I was so successful with losing stomach fat and losing lots of weight... easily, quickly, and permanently!

Now, I actually came across this AMAZING and very simple Fat Loss Secret a while back to melt away fat extremely fast (plus lose up to 15 pounds every 2 weeks), but I really didn't want to share it publicly...

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Lose Thigh Fat Fast - Avoid These 3 Mistakes For Sexy Legs

Many women are very self conscience when it comes to losing thigh fat. The thighs and butt are trouble spots for women because these are the areas women store most of their body fat where as men store it in their bellies. How do you go about losing thigh fat fast so you can look sexy in your daisy duke shorts or mini skirt. Well, the solution is pretty simple with proper diet and the right type of exercise you will shrink the size of your thighs and firm up your muscles. Below are the top 3 mistakes to avoid if you want slim, sexy legs.

Mistake #1 Trying To Spot Reduce Problem Areas

This is biggest weight loss myth, spot reducing. The only way you can spot reduce fat off your thighs is by having surgery. You cannot burn fat in a specific area by working out or dieting. The reason is your body burns fat systematically, from your whole body. Many women want to lose fat from their stomach or thighs and are doing stomach and thigh exercises stop wasting your time.

If your also doing butt exercises to make the butt smaller it will (never happen) or doing arm exercises to lose the fat on the back of your arm (forget). Doing inner thigh exercises to get rid of the soft spots on the inside of your leg (impossible). If you want to lose thigh fat fast, remember it burns systematically off your body. So stop making these mistakes and the ones below.

Mistake #2 Reducing Calories To Low

You're ready to shed fat and lose those extra pounds on your thighs no matter what you have to do. Most women think they have to cut their calories to lose fat, big mistake If you cut too many calories from your diet you'll lose muscle, water and very little fat while damaging your metabolism. Losing muscle makes you fatter. Most women don't realize muscle is what your metabolism is made of. So if you lose muscle you will also lose that sexy shape your after. Here is a better way to lose fat eat small frequent meals throughout the day and be careful of your food choices and avoid hidden sugars.

Mistake #3 Performing those girly exercises

If you're looking for a great pair of sexy legs forget about those girly exercises. You need to stick to these two proven exercises. Squats and Lunges. These two exercises will build lean sexy muscles in your legs and butt really fast. Warm up by performing one set of bodyweight squats for 15 repetitions. Then perform three sets of squats with moderate to heavy weights for 12 reps followed by 3 sets of lunges using moderate weight for 10 rep on each leg. In a few weeks you will be surprised how much thigh fat you will lose. You'll be left with the sexiest pair of legs in town.

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Each plate's imagery incorporates designated food placement areas that correspond to recommended food portions (illustrated below) and serve as a gentle visual reminder not to overindulge.

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