Counting calories is a good way to limit your food intake while you’re trying to lose weight with phentermine. However, there is a lot of debate about how many calories you should be eating to achieve weight loss with phentermine, so we’re here to make everything clearer! So, read on to find out how to cut calories the smart way and lose weight with phentermine!
What Are Calories?
Let’s start from the beginning: a large calorie (kcal) is the amount of energy required to raise one kilogram of water by one degree Celsius. In terms of food, that means that if burned, the food we consume has the power to heat water in this way through the energy it releases. When we eat, the calories provide the energy our bodies need to perform all daily tasks, from breathing to running and everything in between. We all require a certain number of calories each day, but too many calories means that the unused energy is stored as fat, leading to weight gain.
So, The Fewer Calories, The Better?
Definitely not! This is one of the biggest diet myths out there. If food is our fuel, too few calories means that your body is running on fumes, so it doesn’t have the energy to do everything it needs to, which means that losing weight is NOT a priority. To lose weight, your body needs to burn fat and build muscle, but each pound of lean muscle in your body requires 50 to 100 calories to keep going. In comparison, each pound of fat only requires about 3 calories each day. If your body doesn’t have enough calories coming in, then it prioritizes feeding the fat to sustain itself for the future, rather than feeding the hungry muscle cells. On the scale it may still appear that you’re losing weight, but it’s the wrong way to go about it; eating too little and losing precious muscle is often what leads to a yo-yo dieting cycle of losing and gaining weight. This is because losing muscle and forcing your body to conserve fat slows down metabolism and means that when you inevitably start to consume more calories, your body will be ill-equipped to burn them off and the scale will start to move up again.
As with pretty much everything related to what’s best for your body, you need to find a balance – too much or too little of anything will always cause problems. However, finding that perfect number when it comes to calories can be tricky, especially as we are all so different. In order to lose weight, factors such as your start weight, activity level, and age will all play a part in determining your metabolic rate, and therefore how many calories you can consume and still achieve weight loss.
If you’re particularly active then your calorie allowance per day will be higher, but you shouldn’t use exercise as a way to create a ‘calorie deficit’ – i.e., where you are burning more calories than you’re eating. Your body is constantly burning calories just doing everyday tasks, especially if you have lean muscle to help you out. If you’re over-exercising, your body is left in the same position as if you were not eating a sufficient amount of calories, and building muscle will be put on the back-burner in favor of preserving fat to keep your body going on fewer calories. So, despite what you may have heard, a calorie deficit does not mean faster weight loss. Furthermore, over-exercising isn’t something you can sustain for very long – you’ll become burned out and may risk injury, which might make you give up altogether. Instead, just aim to build muscle with weight training three times a week for around 15 minutes a time, and try to do cardio for around an hour a time, at least three days a week. And, if you overeat and end up consuming too many calories then you also shouldn’t use exercise as a way to eat more calories – the gym won’t help you undo a bad diet!
How Many Calories Should I Eat Each Day?
When you are first prescribed phentermine, your doctor should give you an idea of how many calories to eat each day in order to lose weight. While the best way to determine the amount of calories you should eat each day is to have your basal metabolic rate analyzed by your doctor or health professional, you can calculate an approximate figure using online sites by entering your age, height, weight and gender. Using several different sites will give you a more reliable number, and then you can factor in any activity you do throughout the week to assess how many calories your body needs to achieve weight loss. To give an example, we entered the details of a 40 year-old woman of 5’4” who is 200lbs. With little to no exercise, she should aim for 1,600 calories per day to lose weight, but if she exercises four times per week then her allowance is an average of around 1,800 per day.
Once you have accounted for the average amount of activity you do each week, you will have a more personalized figure of the daily calorie allowance you should aim for in order to lose weight. This is an approximation so if you feel that it’s too high or too low, you should ask your doctor for advice. However, the general consensus is that women should never consume fewer than 1,200 calories per day and men no fewer than 1,500 calories. This absolute lower limit should not be taken as a number to aim for, especially if you are very active or very tall, as you would need more calories than that to sustain yourself. But, as you lose weight, you should also be sure to recalculate your calorie allowance to make sure that you’re not eating too much following a period of weight loss, which might cause your weight to plateau. Similarly, if you’ve become more active, your faster metabolism might need more fuel to keep it going, so you should always be sure to reassess your calorie allowance throughout your weight loss journey with phentermine.
Depending on how many calories you’re used to eating, your calorie limit may seem low, but phentermine will suppress your appetite, making it possible to reduce your calorie intake without feeling hungry. However, as many people have shared in our phentermine support group on Facebook, the appetite-suppressing effects of phentermine can sometimes be excessive, to the extent that phentermine users find it hard to reach the 1,200 limit each day. If this is the case for you, you should not make up the extra calories with unhealthy foods full of empty calories like cakes and chips. Instead, you should take the opportunity to eat healthy but calorific foods, such as nuts and avocado. These foods are full of healthy fats and many essential nutrients which can help to boost weight loss while also helping to top up your calorie allowance. This extreme appetite suppression should subside within a few days, but if you find that you continue to struggle to reach the 1,200 calorie minimum then you should speak to your doctor about the possibility of lowering your dosage.
Alternatively, if phentermine isn’t suppressing your appetite as much as you had hoped and it’s difficult to stick to your limit then we recommend adding the weight loss supplement Phen Caps to your daily routine. Phen Caps are the leading phentermine alternative, so they can be taken instead of phentermine to help you lose weight, but they can also be taken alongside phentermine to boost the effects. With the help of Phen Caps in combination with phentermine, you will experience a suppressed appetite and fewer cravings, meaning that you won’t feel so deprived sticking to your calorie limit.
But Remember, Not All Calories Are Equal
Counting calories works for many dieters because they are able to see more easily how much they can eat of a certain food, and when they’ve reached their limit for the day. However, it’s important to recognize that not all calories are created equally; avocados may be high in calories, but they are also full of good fats which boost weight loss, and diet soda may be calorie-free but it’s far from healthy. So, take all things into consideration when choosing what to eat, as calories are only part of the picture. In addition to counting calories, you should aim for 20-35% of these calories to be protein in order to help you build lean muscle and keep you feeling full. You should also aim to eat 25g of fiber each day, and plenty of fresh fruit and vegetables too. You should ‘spend’ the calories you have each day wisely – a candy bar is full of empty calories which will use up a lot of your daily allowance but give you nothing in return in terms of nutrients, and it won’t curb hunger for very long either. Often when counting calories it can be easier to choose pre-packed snacks or low-calorie snacks but you should try to reduce the amount of processed foods you eat as these might have the right amount of calories but they won’t give you the benefits you would get with fresh unprocessed foods. Also, these types of foods often make up for reduced calories with saturated fat, artificial ingredients or added sugar – three of your biggest weight loss enemies! Planning meals in advance and home cooking are healthy habits which help you to stick to your new way of eating. Plus, you can change ingredients to reduce the calorie content, meaning that eating the foods you love on phentermine is still possible.
Here you can see that there is no one-size-fits-all amount of calories that guarantees weight loss with phentermine. Instead you have to find the right number of calories for YOU to get the balance right and drop those unwanted pounds without feeling deprived! How many calories do you eat per day? Let us know by commenting below!