Losing 1-2lb per week or 20lb in 12 weeks is a lot easier than you think. It is actually a very simple science when you break it down.
The exact amount of calories you would need to reduce your daily intake by is simple.
Putting this principle into practice isnt.
We have discussed at length the difficulties of losing weight.
As a former obese person, I know how hard it can be to lose fat.
Trust me, it sucks.
But it sucks even more when you don’t know what you’re doing, lack a gameplan, feel hungry all the time without the weight coming off.
We want you to succeed — so this is what you need to do.
A Strategy to Lose 20lb in 12 weeks or 1-2lb per Week
To lose 1lb of fat, you need to be in a deficit of roughly 3500 calories, for 2lb double that total to 7000.
You would need to be in a calorie deficit of 1000 per day to lose 2lb per week.
There are various ways you can do this: through diet, increasing caloric expenditure, or both.
I prefer the latter.
To lose 20lb, by this logic, you would need to apportion 70,000 calories across 84 days (12 weeks).
A simple division will tell you that you will have to run a deficit of 833 calories per day.
You can consume 500 calories under maintenance and burn 333 calories through exercise.
To find your Basal Metabolic Rate, we advise you to multiply your bodyweight in pounds by 15.
A 200lb person’s BMR should be around 3000 calories per day (200×15).
This person should seek to consume around 2500 calories per day — a deficit of 500 calories per day — to lose a pound per week.
However, as this person loses weight, they also need to adjust their calories according to the amount of weight they lose.
For every 10lb lost, you will need to drop your calories/increase expenditure by 150 calories per day.
For a complete free guide as to how to lose 20lb in 12 weeks, download our FREE GUIDE.
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