What is the best way to count my ideal calorie intake for a slight weight loss?

Monitoring calorie intake is a very stringent task. It involves a lot of calculation and constant monitoring. I’m not sure how much time and patience you have on your hands. Don’t forget that your body is after quality foods, not necessarily burning fat stores or reserving glycogen for your muscles (where it’s needed most). We have to train our bodies to utilise calories effectively. There is an easier way than calculations.

Reconsider the type of food you are consuming. Are you focusing on the lower calorie/high protein foods in order to create a calorie deficit over time?

Lower calorie, high protein foods include:

  1. Seafood
  2. Chicken breast
  3. Turkey
  4. Eggs

Vegetable sources that are best for creating a calorie deficit are:-

  1. Broccoli
  2. Cabbage family
  3. Kale, spinach and asparagus
  4. Romanian lettuce and rocket
  5. Brussels sprouts

The idea is to mix these sources together when creating meal plans, so you are getting a constant and steady release of energy, reduced cravings and a feeling satiety for prolonged periods of time.

Of course, you should not only eat like this forever, you need to cause a calorie deficit for at least 40 days, then add back In some high calorie protein sources as well as some carbohydrates. The trick is to always swap and change, keeping your body guessing at all times.

Just adding these few small changes will make a difference to your weight, and allow you to shed body fat. Keep in mind, there are still a few things you have to follow strictly in order to get the best results.

5 foods to avoid when creating a deficit caloric intake

  1. Sugar and anything with added sugars (including so called healthy stuff, like coconut, agave, maple syrup etc)
  2. Refined carbs that include breads, cereals, sweets and and any kind of pastries. Keep away from these
  3. Sweetened beverages like Coke, sprite and other soft drinks
  4. Diet sodas, as they create a metabolic reaction in your body as well
  5. Fruit juices as these are just candy water as well

If you eat whole foods on a daily basis, opting for low calorie and high calorie protein sources, you will not have to watch your intake of calories. Allow your body to naturally adapt to your new way of eating, and then slowly add in a treat per week, as it will make your new eating habits easier to sustain long term.

Of course, you really should weight train as well, as this strengthens, tones and further increase fat loss. It also creates a positive metabolic pathway, allowing you to burn stored body fat. There is no greater way to get leaner than to strength train.

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