|The Easy Way to Count Calories in Dieting
BodybuildingPro.com Nutrition Database Reviews of Popular Diets The Easy Way to Count Calories in Dieting
An Easy Way To Count Calories
If you feel your own weight loss efforts require the discipline of
counting calories to keep you on track, but you’re not too
keen on spending a lot of time figuring out complex formulas and
ratios, then you might want to give the simple 10x rule a try.
With the 10x rule, you pay attention to total daily calorie intake
and meal to meal distribution. Here’s how it works:
Let’s say you’re a 200 lbs. male looking to go through
a restricted calorie phase to help motivate some stubborn fat to
drop. Using the 10x rule, you want to consume 10 times your body
weight in total daily calories.
So in this example you should shoot for 10 x 200, or 2000 total
daily calories. Easy.
Here’s the tricky part. In order to get and keep your
metabolism burning on high, you want to make sure you divide these
calories as evenly as possible over 4-6 meals per day. So our 200
lbs. male could eat 5 meals of about 400 calories each, or 6 meals
of around 330 calories each, etc.
As always you should organize your meals around lean sources of
protein, keep the processed carbs (sugar) to a minimum, and drink
plenty of water.
For women looking to successfully drop some weight, you might find
that an 8x rule works best. So you want to consume 8 times your
current body weight in calories per day. And, of course, you also
need to stick to the 4-6 meals per day routine.
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