Dr. Aravind PadmarajuHealwitharavind · Founder & CEO

"📅 Track calories to stay on target and achieve your fitness goals! 💪🍏"

6 Aug 2024 · 1 min

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In this concise instructional video, Aravind Padmaraju, Ph.D., explains how to create a sustainable, non‑restrictive diet by first estimating your daily caloric needs and then planning a weekly calorie budget that fits your lifestyle. He illustrates the method with a 2,000‑calorie‑per‑day example, showing how to allocate the total weekly allowance (e.g., 14,000 kcal) and adjust intake for special events—such as cutting back at breakfast and lunch to accommodate a birthday party’s extra calories. The core message is to avoid strict dieting, instead maintaining balance by flexibly redistributing calories across the week while ensuring a consistent calorie deficit for weight loss.

Chapters

If you start eating less than your body required calories, you'll start losing weight. So how would you create this lifestyle diet? It's very simple. So you need to first calculate what is that the ballpark number of your calories you need to consume and start including all the foods you normally eat. For example, if you are starting to consume 2,000 calories and in a week you need, say, 14,000 calories, 7 days into 2,000 is 14,000 calories. You adjust your week according to your lifestyle. For example, there's a birthday, a particular day, you can actually Cut down the calories on your breakfast and lunch and put that excess calories, whatever is there, that excess calories in the party. So that is how you can manage it. So from now on, don't restrict, don't follow any restrictive diet. Always have a balance with whatever diet you have.