Aaron Carr

Everything starts with the deficit... Without a deficit, you will not lose weight. The very first step in this process is to calculate what your "maintenance" calories are. This is what your body needs today to stay exactly how you are. Once we understand that number, we can get an understanding of our deficit and this is what you will aim for every day. This link will take you to the calculator. https://www.calculator.net/calorie-calculator.html You MUST be honest when you fill this out. Especially around your activity level. I even suggest going one below where you "think" you are. If you think you are "light", go with sedentary to be safe. We definitely overestimate how active we are. What we are looking for is this number in the first picture below. With a deficit of 500 calories per day, we will get one pound of weight loss a week. This is where we begin the journey. This should should be slow and methodical. We also don't want to do anything drastic because you shouldn't be starving all the time. Remember, we are playing the LONG game. This has to be something you can manage forever, and not just another "diet".