Toggle navigation
Toggle navigation
Home
DCUM Forums
Nanny Forums
Events
About DCUM
Advertising
Search
Recent Topics
Hottest Topics
FAQs and Guidelines
Privacy Policy
Your current identity is: Anonymous
Login
Preview
Subject:
Forum Index
»
Diet and Exercise
Reply to "belly fat - need a plan"
Subject:
Emoticons
More smilies
Text Color:
Default
Dark Red
Red
Orange
Brown
Yellow
Green
Olive
Cyan
Blue
Dark Blue
Violet
White
Black
Font:
Very Small
Small
Normal
Big
Giant
Close Marks
[quote=Anonymous][quote=Anonymous]Your first focus should be one cutting calories. You need to maintain a calorie deficit. You should find your total daily energy expenditure (TDEE) first. This is how many calories you use in a day. You can find calculators online for this. You should then determine how much weight you want to lose per week. Once you have that, identify the daily calorie deficit from your TDEE that you need in order to lose x amount per week. The same calculators should be able to calculate this. If not, just search for TDEE, calorie deficit, calculator. Then, for a period of time you should closely monitor what you eat, calorie-wise. It can be very helpful to use an app. I’ve used Lose It, but there are others out there. This will help you see how many calories you should be consuming (TDEE minus the number of calories to keep you at your calorie deficit). You should start seeing results the first week. Meaning, if you really are eating at the calorie deficit needed to lose .5 lbs per week, after a week you should see the scale lower by .5lbs. However, things may not stabilize like this for several week. People often underestimate how many calories are in what they eat. This is where an app like Lose It is very helpful. You should re-examine your TDEE every so often. Many times when people hit a plateau, what has happened is that they’ve lost enough weight that their deficit is no longer a deficit and is just their new TDEE. You probably won’t have this issue with just 15-20 lbs. As far as exercise, cardio- this will add back in calories to your daily amount. Let’s say what you need to consume to lose .5 lbs a week is 1400. If you work out and it estimates you spend 200 calories, you can now eat 1600 calories and maintain your calorie deficit/ability to drop .5 lb that week. [/quote] This is the only thing that works for me, including the app. Even when I monitor calories “in my head” I don’t lose weight. I need to log, record, etc exactly this way. [/quote]
Options
Disable HTML in this message
Disable BB Code in this message
Disable smilies in this message
Review message
Search
Recent Topics
Hottest Topics