You must find the balance that works in your life but the basic premise (for any healthy indivdual) is generally the same. To gain weight, consume more calories than you burn. To lose weight, burn more calories than you consume. For more information on either, email me Info@GalvinizedFtiness.com and we’ll find the solution that works for you!
These days it seems many people are privy to the weight loss secret of the great 500 Calorie Rule. Basically this means, if you cut 500 calories a day, you’ll lose a pound a week. Since a pound of body fat is equal to approximately 3500 calories, cutting 500 calories a day, 7 days per week equals 3500 calories or 1lb per week. What do you cut these calories from? Let me explain.
First you need to know how many calories you need to live (aka your Estimated Energy Requirement). This includes how many calories your body uses just to keep you alive as well as the number of calories you burn doing the things you do each day (whether this is sitting at a desk, chasing after children or manual labor). Once you have an idea of how many calories you specifically need to go about your day, you can determine what to cut those 500 calories from.
While the 500 calorie per day deficit remains true, there is more than one way to dig that hole:
Option 1: Cut 500 Calories
Option 2: Increase your activity levels and burn an extra 500 calories
Option 3: Eat fewer calories AND workout
Option 1 allows you to just plain ol just cut out 500 calories a day, meaning if your Estimated Energy Expenditure is 2000 calories, you eat 1500.
Option 2 increase your activity and burn the 500 calories (best if an activity tracker is used)
Option 3 ea t reasonably, move a little more and see benefits from both