An Easy Way To Count Calories With the 10x rule, you pay attention to total daily calorie intake and meal to meal distribution.
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"If you feel your own weight loss efforts require the
discipline of counting calories to keep you on track, but
youre 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. Heres how it works:
Lets say youre 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.
Heres 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."
