1. Calculate basal metabolic rate (BMR): Calculator.net/bmr-calculator
BMR is the amount of calories your body needs to perform daily functions without adding in activity.
Do not go below your BMR when dieting. You can drop below 1-2 days per week if you’re doing calorie cycling. But on average, do not go below BMR.
2. A quick calculation is to multiply your goal weight x 10-12. For a more conservative estimate, go for 12. For an aggressive cut, go for 10. I recommend starting out with a more moderate approach, as it gives you room to adjust calories down, if needed.
3. You must be in a caloric deficit to lean down. If you’re not seeing results after a couple of weeks, consider dropping caloric intake by around 10%. A good rule of thumb for progress is around a 1% of your bodyweight reduction each week. This should help minimize muscle loss when dieting.
4. Look to increasing protein intake, water intake, and slowly increasing fiber intake. Protein helps with improving satiety, increasing metabolism, and preventing muscle loss. Water can help boost metabolism, and can improve feelings of satiety. Look to slowly adding in more vegetables, oats, and low-sugar fruits like berries to boost fiber intake.
5. Eat more frequently. Consider eating 4 or more times per day. This can potentially prevent overeating and can boost metabolism.
6. Compound movements in the gym and keeping your activity levels the same as before your cut will keep your metabolism revved and will prevent muscle loss. Consider adding in cardio for short periods of time, as the body easily adapts to steady state. Of course, if you do some cardio for the health benefits, don’t stop.
7. My experience – curtailing eating at night (I stop at 6-7pm), adding in caffeine, getting enough sleep, and getting steps in – all have helped me get lean. What else would you like to see? 😊
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