There is an overwhelming amount of advice when it comes to losing weight.
The conflicting information can lead to confusion about which method is the most effective.
From which food groups to eat and when to eat them, from what exercise and how much, there are many variables which can help you along your road to health.
But there are some mistakes many of us are making which can prevent weight loss.
One of the first areas people are usually advised to control if they want to shed pounds is calorie intake.
The calories in-calories out deficit can lead to sustainable weight loss, according to experts.
Women are recommended to eat 2,000 calories per day to maintain weight on average, while men are advised to eat 2,500.
For weight loss of one pound per week, these numbers fall to 1,500 and 2,000 respectively.
But taking this method too far will have the opposite effect.
Eating too few calories is one of the major mistakes people make when it comes to downsizing.
Not consuming enough calories can significantly slow down your metabolism, having the opposite effect to the one you desire.
A 2008 study published in the Environmental health Prevention Medicine journal found short-term energy restriction led to a significant decrease in basal metabolic rate (BMR) for participants.
Another study published in 2015 found eating too few calories leads to a fall in insulin secretion and body fluid balance.
So how many calories should you eat to lose weight? That comes down to the individual, according to experts.
The NHS has a free BMI calculator to give you a better idea of how many calories you should be eating each day.
Dietician Elizabeth Ward told Woman’s Day: “Determining the right number of calories for your body is highly educational if you have never paid much mind to calories before.
”It’s great to be aware of calorie needs because it forces you to measure portions, so if you can learn how many portions you need for a healthy weight, you can quit thinking about every calorie.”
Dietician Erin Palinski-Wade said: “Be aware of your total calories needs and intake. Focus on a meal plan rich in fiber, plant-based fats, and lean proteins to promote satiety, which will naturally help you to control your portions and lose weight while taking in nutrients that promote health.”
As a general guideline, women shouldn’t dip below the 1,500 calories per day recommendation and men should stick to at least 2,000.
Otherwise your body may go into ‘starvation mode’ and refuse to lose weight.
Weight loss: Are you making THIS common mistake when it comes to calories? | Diets | Life & Style