The holiday season presents us with unlimited overeating opportunities. To offset these extra calories, we recommend at least two weight-loss days per week. A weight-loss day is simply an intentionally lower-calorie day that offsets your high days. First commit to your two weight-loss days. I usually pick two weekdays because they are more structured. I also like to choose Mondays to get my week off to a strong start. After a successful Monday, I am more likely to be focused on my second weight-loss day of the week. To calculate your maintenance calories (the calories required to maintain your weight) multiply your weight by 11 (for men) and by 10 (for women). On a weight-loss day, your total calorie intake should be below your maintenance calories. Stay tuned to our next four blog posts to get practical strategies for managing your low calorie days.
Richard J. Wolff, RD, LDN