Energy intake must equal energy output for weight to remain stable. If you need to loose weight, reduce your energy intake. Sounds simply enough, right? There are always multiple factors involved in this statement.
As a starting guide, consider what is your daily energy requirements? What is your energy output (resting energy expenditure)? Have you set your goals? Do you track food intake? What habits require changing? What support systems are available?
Daily nutrient requirements will be different as it has been experimentally determined on multiple factors, whereas the absence of essential nutrients can lead to growth impairment, organ dysfunction, or failure in maintaining nitrogen balance. These resources may be of some assistance, but first visit your MO for a thorough examination including pathology.
Boldybuilding.com contains a wealth of information on nutrition, fat loss, weight gain, fitness, exercises and more. https://www.bodybuilding.com/fun/macronutcal.htm
Daily nutrient requirements: https://www.eatforhealth.gov.au/eat-health-calculators
Exercise is essential. As body fat accumulates appetite regulation is weakened. To improve appetite regulation, physical activity is required. Physical activity increases total energy expenditure, thus increasing appetite control, weight loss, improves balance, improves symptoms of depression, reduces your risk of premature death. Exercise for just 20 minutes out of your day, but ensure it is high intensity.
Dwyer, J Nutrient requirements and dietary assessment. Harrison’s Principles of Internal Medicine.
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