It is said in many researched articles that to lose 1lb of fat a person will need to be in a deficit of 3,500 calories.
So what does that look like in real life?
Lets use Stacy as an example...
Stacy is a 30 year old, Female who is 5' 5'' and weighs 14 stone (196lbs). Stacy's job is working in an office and doesn't involve much activity although she does hit over 5,000 steps every day
Now based on all this information, if Stacy wanted to maintain her weight then she could consume approximately 1,900 calories every day.
However, Stacy wants to lose fat and make a difference in her appearance.
Now based on what we can see in research, Stacy needs to be in a caloric deficit of 3,500 calories to lose 1 lb of fat. Over a week this equates to 500 calories per day.
Taking all this into account this would then put her daily calorie limit down at approximately 1,400, which some will say is quite low and others will say this is still too high. HOWEVER, those people also need to remember the last time they were on a diet which didn’t allow them to exceed 1,000 calories a day and how awful it made them feel…. And why they aren’t still doing it.
So Stacy will now know that if she does happen to creep over her calories on a day or 2 it may not be as bad as first thought.
With my clients I try to ensure that they are given the MOST amount of food while still being able to achieve their life-long sustainable goals. We discuss how losing just half a lb a week is still a step in the right direction and even that maintaining weight with a good nutrition plan and workout routine the results could be even better than expected.
All you will need to do is trust the process, trust the research and be accountable for your actions, while allowing yourself to have those days where you exceed calories.