For anyone who has tried to lose weight and succeeded, they know that there are only two ways to achieve this. Fewer calories in through dieting or more calories out through exercise. Although it can vary somewhat based on your build, you can expect that a deficiency of 3500 calories should roughly cause your weight to drop by one pound.
The average maintenance calorie intake for a male is in the 2000 - 2200 range. However, the calories burnt during the base metabolic rate (the amount burnt without any exercise) can be as high as 1800 calories. This means that the largest factor in your weight is simply what you are eating to cover your essential dietary requirements. Although there are many benefits to including an exercise regime in your weight loss program, the most effective change you can make is by looking to reduce your calorie intake to approximately 500 calories below the maintenance range.
A very common method of finding that calorie reduction is through a meal replacement. Here is a great recipe of how to make your own energy bar, which you could have for breakfast or lunch. At the same time, you can achieve your goals without being duped into the multi-billion dollar diet industry taking your money!
