The process above is for someone who is about to start his or her fat loss journey and just doesn’t know where to begin. The first goal is to develop a baseline. Multiply your bodyweight in lbs by 12 and eat that number of calories for 2 weeks and see what happens. I know sometimes I say to multiply by 11 but in reality, it’s probably somewhere between 10 and 12.
Remember that the goal is to eat as much as you can while losing weight. Not as little as you can. That won’t be sustainable.
Don’t stress over daily weight fluctuations or give up after a week because you feel no change. Just don’t worry about it 😊
After 2 weeks you can assess what has happened. Did you lose weight? Do your clothes fit the same? better? worse? How is your energy level? Based on the answers to these questions you continue the process and either reduce your intake or maintain the same. Keep in mind you want to be eating good, whole food and prioritizing vegetables, fruits, and lean proteins
Eventually, you’ll find a caloric intake that fits well with your goal. Because you’re always trying to stay in a caloric deficit, you should always strive to move a bit more. Whether it’s exercising more, walking more, or playing a sport, the more you move, the better your results will be
If you are ALREADY eating less than the starting point and seeing no results then you can start off with your current caloric intake for 2 weeks. Increase your protein intake and move more.