Who does calorie deficit? Calculator

Question

So how do I work this out 
Have you been successful 
Any tips etc 
Someone help me lol i thought I'll give this a try to try and control my eating i jjst can't stop eating and all the wrong things like crisps and chocolate!

Answer

I use MyFitnessPal and have 500+ calories left over daily. I dropped 95 pounds in 2018. And have kept it off. It’s not starving or depriving yourself it’s finding alternatives. Figure out what works best for you. If it tastes good and is fun, there’s less chance of you avoiding or dreading it. I never went to a gym or sweat or meal prepped etc. I just ate better and walked and danced in my kitchen. High protein high fiber and low sugar low salt and mostly granola bars for bread carbs. I intermittent fast and previous would wait to have lunch until 2pm. I started back up after spiraling between the holidays and some emotional events and gained back 35 pounds. Got some therapy and let that shit go. I’m down 15 pounds already since April. Make sure you get enough sleep. This time around i am Intermittent fasting and only eating one meal a day between 8 and 10 PM whenever I get home. I basically eat whatever I want, because I physically cannot eat more than 1500 cal in one sitting. I noticed before when I would eat two meals, I would eat 900 to 1000 cal at each meal. I would still lose weight because I was walking so much so I would still have 1500 to 2000 cal left over however I’m doing around 1500 calories and not really walking much and it still comes off. Because nutrition is 80% exercise is only 20% and enhances the nutrition. I eat ice cream daily. I’m a snacker. Halo top 320-360 calorie per pint. Instead of be. And jerry 1000+ per pint. Oranges, 60 calories string cheese, apples, vanilla premier protein shake carrots and guacamole etc. I don’t drink soda, have not had fast food in years. I just make better choices and sound alternatives I eat mostly vegetarian. I only eat meat when I go out once in a while. But my body prefers without it. Make sure you sleep enough otherwise it throws off your hunger hormones cortisol and ghrelin and end up starving and gain. 3 hours of sleep I only lost 0.3 pound, 7 hours of sleep 1.1 pound. And hydrate. That’s basically it and maintain a calorie deficit. You get a set number of calories and when you exercise you get extra calories to eat or save towards the end of the day which is your calorie deficit. I lose 0.3 to 1.5 pounds a day. The heavier you are the easier it is to lose verses that last 20 pounds that won’t budge. I was 350. Got town to 255 went up to 283. Know that the number on the scale or the size of your pants doesn’t complete you or define you or your happiness, you do. Fall in love with your body at any size. I loved myself at 350, size 32 pants 50dd bra as I do at any size went down to size 16 pants 40dd bra. Life is what you make it, if you aren’t happy, you change what you can and what you can’t change, you learn to love, accept and embrace yourself flaws and all. Stretch marks, cellulite, sagging boobs or skin, I could not care less I love my body and am quite secure in my skin.

Answer

Search online for a BSR calculator (basal metabolic rate). Input the details requested and it’ll tell you how many calories you need to maintain or lose weight

Answer

If you are able....get a BOD POD assessment done in your area (I live near a university so they have one open to the public at a okay cost).
But it's great because it will better estimate how many calories you burn at rest and at different states. It really helped me, because everything online is based on men, so it almost always says too many calories for a women and if you go by those you may never lose weight and just maintain

Who does calorie deficit? Calculator

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