Fat Set Point:
We all have a current “fat set point”, the amount of fat that our bodies want to stay at. When you try and lose weight your body fights back because it wants to maintain it’s fat set point. That’s why over time that most diets fail and people who cycle through diets usually actually increase their body fat levels.
One of the keys to a body transformation is to lose weight in stages and slower is always better. My suggestion would be to lose 5 to 10 pounds at a time. For example, drop 10 pounds and then hang out there for a month or two to establish this new weight as your body’s new fat set point. This allows your hormonal levels to normalize and your energy and hunger levels to stabilize. Then it’s time to drop another 10!
Not many people care to track their macronutrients or calories but at the end of the day it’s calories in vs calories out and if you are serious about making a change you have to realize that it’s a numbers game.
To estimate your maintenance calories (this is the amount of calories that you need to maintain your current weight) then multiple your current weight by 15 and by 13. Depending on your activity level, your maintenance calories will be somewhere between the top and low range. Eat more than maintenance and you will gain weight, eat less and you will lose weight.
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint” ~ Isaiah 40:31