The best way to find out how much you need to eat in a day to lose weight is by trial in error.
Now, why can’t there just be some magical number? It’s due to that everybody’s body is different, and so the needs are different. There is a starting point that you should start at:
Eat at that level for the first week. You will probably notice a big loss during the first week – that’s ok. Continue at that rate for another week.
If you lost 1-2lb – stay at that level of calories
If you lost more than 2lb – Increase your calorie intake by 500 calories
If you didn’t lose anything or gained weight – lower your calorie intake by 500 calories
Eat 5-6 Meals A Day
This is the number one reason why I believe people fail at losing fat. I will admit it is hard to eat 5-6 times a day, but it is important to keep your metabolism efficiently burning calories.
We have always been taught to eat 3 round meals per day, but what happens is that is too much space between meals. Your body begins to think that you are starving.
Your body’s metabolism will begin to slow down.
You will want to keep your meals in a proportion of 40% proteins, 40% carbs, and 20% fats which are available in detail at http://www.pharmacyfirst.co.uk/.
Perform Intense Weight Training At Least 3 Times A Week
Having a solid weight training routine will help you burn fat in the future. Adding muscle to your body requires you to expend more energy – hence burn more calories to maintain that muscle.
The more lean muscle tissue you have the more calories you will burn at rest.