The holiday season presents us with unlimited overeating opportunities. To offset these extra calories, you need at least two weight-loss days per week. A weight-loss day is simply an intentionally lower-calorie day that offsets off your high days.
First commit to your two weight-loss days. I usually pick 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 bring 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.