I recently wrote this short article between St Paul's station and Notting Hill Gate (London). It is a quick read and I hope it helps anyone that is unsure about calorie counting and the number of calories they should consume in order to lose weight.
To efficiently and successfully lose weight it is important to count calories. When my clients come to me and say they can't lose weight no matter how hard they train, I immediately ask them "How many calories are you eating a day?" Most reply by either saying they have no idea, or they take a stab at it and guess.
HOW MANY CALORIES DO I NEED TO LOSE WEIGHT?
Generally people have no idea about the foods they consume, the number of calories and the number of macro nutrients they contain (protein, fats and carbs). At least once in your life you should count calories, you would then know that a banana roughly contains 100 calories, a portion of oats 150 and that Starbucks caramel macchiato you have every day contains 228. Once you've counted calories for a brief period you will then be far more aware of the foods you consume and will be able to make adjustments to suit you current fitness goals.
CALORIE COUNTING BASICS
For clients of mine that are struggling to lose weight, the first thing I do is to take their weight in lbs and multiply it by 10. That is the amount of calories they should eat to lose weight. For example: if you weigh 200 lbs you should eat 2000 calories a day. This weight loss formula is not exact science but a fantastic way to start.
To improve this formula I recommend limiting your fat intake to 30% and splitting your carbohydrate and protein calories evenly. This is a great, balanced way to eat especially if you still want to feel energised and able to do anaerobic and aerobic activity.
Although simple, this formula will work for most people, I go into far more detail when it comes to the nutrition of my clients but generally for weight loss you cannot go wrong with this.
Over the course of the next few weeks we will be releasing a 6 week 'Spring Shred' cutting guide which will go into greater detail in regards to counting calories and the nutritional pathway necessary for successful weight loss.