How Many Calories Should You Eat to Lose Fat?

Decrease your body fat percentage now.

How many calories should you eat to lose fat? Do you have an idea? You are about to find out.

Losing weight and achieving a lean physique requires creating a calorie deficit, meaning you burn more calories than you consume. There are a few effective strategies to accomplish this. Firstly, regular cardiovascular exercises like running or cycling can help burn calories and boost your metabolism. Secondly, incorporating strength training exercises into your routine helps build muscle, which increases calorie burn even when you’re at rest. Thirdly, finding opportunities to increase overall physical activity throughout the day, such as taking the stairs or going for walks, can contribute to burning more calories.

In addition to exercise, maintaining a balanced and low-calorie diet is crucial. Focus on consuming whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. It’s important to avoid sugary, high-fat, and processed foods. Staying adequately hydrated by drinking plenty of water can also help control overeating. Lastly, ensuring you get enough sleep is essential as lack of sleep can disrupt hormones that regulate appetite and metabolism. By following these principles, you can effectively lose weight and achieve your desired body composition.

Of all those factors that can contribute to fat loss, one stands on top of them all: nutrition. Your diet and how many calories you are consuming regularly are what will have the biggest impact on how you look and how fat, strong or lean you get.

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And that is why you should know how many calories to eat to lose fat which is one of Jeremy Ethier’s expertise. He is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

How Many Calories Should You Eat to Lose Fat?

Ethier regularly uses his scientific background to explain fitness concepts and it is no different. You cannot simply starve off your body from one day to the next to make sure you are losing fat. If you lose muscle in the process, that will be detrimental in the future.

To begin, it’s important to estimate your calorie intake for weight loss. While there are various equations available, it’s best to keep it simple. Multiply your body weight in pounds by a factor of 10-13. If you’re younger, leaner, or more active, use the higher end of the range. If you’re older, less lean, or less active, use the lower end.

Next, determine an appropriate rate of weight loss based on your body. This ensures sustainable progress and minimizes muscle loss. Aim for a weight loss of no more than 0.5-1% of your body weight per week. To determine the rate, divide your current estimated body fat percentage by 20.

volumetrics dietSource: i yunmai / unsplash

Once you have your target calorie intake for fat loss, implement and fine-tune it. Monitor your daily calorie intake and track your morning body weight. After about 4 weeks, analyze the data and make adjustments if needed. Remember to prioritize sustainability for long-term success.

Avoid the common mistake of trying to eat back the calories you burn through exercise. It’s challenging to accurately estimate calorie expenditure, and most methods tend to overestimate by at least 20%. The 3-step method already accounts for physical activity and daily calorie burn. If you’re losing weight too quickly due to exercise, adjust your intake accordingly.

In simpler terms, this is what you should be doing to lose fat according to Jeremy Ethier:

  1. Determine what your estimated calorie intake should be to lose fat based on a simple equation
  2. Determine what your optimal rate of weight loss should be
  3. Finally, implement this while monitoring how your weight progresses throughout the weeks and if needed, adjust your calorie intake so that your actual rate of weight loss is closer to your target.

See the video to understand better everything Ethier talked about how many calories you should be eating to lose fat.

There are several ways to lose weight, but the most effective and sustainable methods involve making healthy lifestyle changes. Here are some strategies that can help:

  1. Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
  2. Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
  3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week. Strength training can also help build muscle and boost metabolism.
  4. Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
  5. Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
  6. Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.

Remember that sustainable weight loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

  1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
  2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
  3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
  4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
  5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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