What type of calorie person are you?
1. Steady: “Like eating the same number of calories each day”
2. YoYo: “Calories change everyday”
3. Weekender: “Eat less calories on the weekday, more calories on the weekend”
4. Don’t know: “What’s my calories? I don’t know how much calories I eat!”
In order to lose weight you need to be in a calorie deficit i.e. take in less calories than you use up. You don’t need to be in a calorie deficit every single individual day, you are better to focus on the total weekly calories. Once the total weekly averages out to a daily calorie deficit, then you can still lose weight. That way you can have a little more on some days, provided your calories are little less some other day(s), and the overall weekly average is in line with your calorie goal.
It can be very difficult and challenging to be in a calorie deficit every single day. Especially if there are special occasions (like Birthdays) or other people are having special treats (like donuts!). Don’t get frustrated with this.
Out of the four types of people in the diagram above, one person (“Don’t know”) is flying blind. They won’t know how they are doing and will usually be surprised they are not losing weight even though they may think they have reduced the amount of food they consume.
The key thing to lose weight is to have a calorie deficit. Monitoring your calories helps you know if you are on track. Looking at your daily average calories over the space of a week is better than focusing just on a day. Find what works best for you and be consistent.
NOTE: In the example above I used 1500 cals as a daily average target but obviously you will need to determine your daily average target goal based on your size, how often you workout, and what weight you want to achieve. If you need help to achieve your fitness and weight goal, a personal trainer will help you accomplish them.