🎯 WHY I AM INCREASING MY CALORIE TARGET TO HELP LOSE 150LBS

🎯 WHY I AM INCREASING MY CALORIE TARGET TO HELP LOSE 150LBS


[Music] hey guys welcome back if you’re new to my channel welcome welcome I’m Lisa and I’m on a wellness adventure to lose a hundred and fifty pounds and transform from dumpy to diva so I am doing this currently following calorie cycling on the calorie command version of the itraq bytes app I’m also the head coach fry track bytes so if you have any questions about calories for any of the plans that are supported through our track bytes feel free to drop a comment below and I will absolutely do my best to help you out with that something that I have been looking at in the last month especially has been a lot of people have been asking about calories how to calculate them what should their target be for the day and I answer this question on a super regular basis but I also want to make sure that I am giving the most accurate and current information that I can so about a month ago I started doing some more research I started finding more reference videos I started really making sure that my library of resources was accurate enough to date and in doing so I also was looking at what I was doing and why I had made the decisions that I had made for my personal target and how I had set things and about two weeks ago I saw a video from C&D mom and it really got me thinking about needing to adjust things a little bit now she has since put out a fantastic video which is now one of my key reference points and I have linked to her in the description box below so you can check her video out about how to calculate calories especially your considering maintenance in mind or a mild weight loss she does 1700 calories a day at her almost maintenance level so if you’re interested in how she arrived at that total and what she’s doing then absolutely check out that particular video her entire channel is amazing but that particular video is specific to what I’m going to talk to you about today so one of the things that I did when I started you kind of read looking at my own plan was I had set my target at 1575 a day and that was it wasn’t an arbitrary number but at the same time I looked at over the last couple of weeks what my basal metabolic rate which is basically the amount of calories that your body needs to just exist if you did nothing except be in bed ridden bodily functioning that is what your BMR is that is your just base rest rate so for me it is about 2,400 calories to sustain my body at my current weight height age and activity level so then you look at okay I need to create a deficit to that in order to lose weight and so what I did and I’m going to show you this in the next few little slides basically is I went to three online calculators as well as two three apps and put in my exact same information to see what did it tell me I needed to be doing so if you are interested in why I need to increase my number of calories from that 1575 target and what I’m going to do about it stay tuned okay so first I went to three of the most highly recommended calorie calculator sites basically and all of them were pretty similar you can see highlighted in green my maintain weight BMR 24:01 24:01 23 94 okay all very similar then it tells me that if I were to want to lose say one pound a week and I know everybody is like one pound is not enough but one pound a week would be 1921 1901 and 1894 so basically 1900 calories now I had keep in mind set my calorie target at 1575 and the lose weight fast is basically like a two pound a week so for this total two of the sites gave me a 1441 and a 1401 total and the third site didn’t actually have any of the extreme weight loss or lose weight fast option there so for my current statistics this is what in general the websites were saying I needed to be shooting for so then I went into you I tracked bites and looked at what it said and basically we were seeing very similar numbers 24 31 to maintain my current weight 1931 to lose a pound a week and 14 25 to do 2 pounds a week so basically what I did when I did this reevaluation was I pretty much split the difference and that has brought me to the 1743 goal that I have as a baseline for my daily target now because I do calorie cycling basically what that means is that I take that 1743 multiply it by seven that gives me a weekly total of twelve thousand one hundred ninety-nine that number is then split kind of like in the old windy plan for points into a metabolic shuffle so I have low days high days and standard days so for example I am going to do a standard day on my way then the very next day I have my super high day that way I get a chance to pretty much have whatever I want to have to fit within my calorie target and it’s at the beginning of my way week so if I have something where I’m eating out or I’m having excess sodium from eating out I have all week to deal with that that’s followed by a lower day a higher day standard standard and then a low day again the day before weigh-in so why do it this way more than one person has said there is no way on seventeen fifty calories a day that you’re gonna lose weight but the thing for me in my opinion if you start super low you are going to paint yourself into a corner because let’s say that I started on 1200 calories I see it every single day if I started at 1200 calories at my current weight then when I get to 200 pounds and I need to drop my calories to continue losing weight what am I gonna do drop them to a thousand then when I get to like 170 180 and I need to drop that target again then what eight hundred nine hundred you just you’re gonna paint yourself into a corner and then when you get to maintenance and you raise those calories your body doesn’t know what to do one of the things that I’m finding through all this research that I have always agreed with and thought was appropriate is that you have to create sustainability and I would rather lose slower and have it be sustainable then lose it fast get to quote-unquote the end and then start eating normally and all of a sudden that weight just comes right back so for me this has been my choice to move forward I have raised my calorie goals from fifteen seventy five to seventeen forty three starting this week this is my new spread of how I’m going to do that and I will say if you have seen my daily video for the last couple of weeks you’ll see I’ve missed this target by quite a bit a fair few times but you know I am working on it it is a work in progress so this is the plan that’s the why and I hope that helps

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