I’ve heard it over and over again in the past couple of weeks:
“Dave, I’ve been trying to diet for my New Year’s resolution, and it’s just soo hard!”
If that’s how you’re feeling, it’s time to rethink your approach. Operating in a caloric deficit shouldn’t feel like punishment. In fact, if you feel like you’re starving, you’re probably doing it wrong.
Too often, people go into dieting with the mindset of “How little can I eat?” Let’s flip the script. The real question should be:
“How much can I eat and still lose weight?”
This shift in thinking matters for two big reasons:
1. It makes the process easier and more sustainable.
2. When you inevitably hit a plateau (and you will), you’ll have somewhere to adjust from without going into dangerously low calorie levels.
Here’s how to do it:
Step 1: Know Your Maintenance Calories
A simple way to guess-timate your maintenance calories is to multiply your body weight by 14. From that number, reduce by about 300 calories to create a manageable deficit.
For example, if you weigh 180 pounds:
- Maintenance Calories: 180 x 14 = 2,520 calories.
- Weight Loss Calories: 2,520 - 300 = 2,220 calories.
Step 2: Prioritize Protein
Protein is the most satiating macronutrient, so aim for 1 gram of protein per pound of body weight.
At 180 pounds, that’s 180 grams of protein, equaling 720 calories (remember, 1 gram of protein = 4 calories).
Step 3: Balance Carbs and Fats
After protein, you have 1,500 calories left to divide between carbohydrates and fats. Carbs have 4 calories per gram, while fats have 9 calories per gram. Adjust these based on your preferences and energy needs.
Bonus Tips for Success
- Get carbs from a variety of sources: complex carbs, vegetables, and some fruit.
- Avoid processed and ultra-processed foods—they’re engineered to make you overeat.
- Stick to whole, nutrient-dense foods that fuel your body.
The most important thing? Don’t slash your calories too low to “speed up” progress. That’s the #1 reason diets fail.
If you’re ready to simplify your weight loss journey, reach out to me. Together, we’ll create a plan tailored to you, your lifestyle, and your goals—so you can make 2025 your healthiest year yet.
Let’s get started today! 💪🏼
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Reach out to me today and let’s schedule a free, no obligation, 1 hour consultation. 💪🏼
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