How Many Calories To Lose Weight

 How Many Calories To Lose Weight


Your daily calorie maintenance level is, you should be about 20% below it each day. Here’s an example…


Let’s say some person (male or female) had a daily calorie maintenance level of 2500 calories. They’d first figure out that 20% of 2500 is 500 (2500 x 0.20 = 500). This means they should create a caloric deficit of 500 calories each day. In this example, that would mean eating 2000 calories per day.

How Many Calories To Lose Weight
How Many Calories To Lose Weight


                 

.What are calories?

Calories are a measure of how much energy food or drink contains. The amount of energy you need will depend on:


.your age – for example, growing children and teenagers may need more energy

.your lifestyle – for example, how active you are

.your size – your height and weight can affect how quickly you use energy


Other factors can also affect how much energy you burn. For example:


.some hormones (chemicals produced by the body) – such as thyroid hormones

.some medicines – such as glucocorticoids, a type of steroid used to treat inflammation

.being unwell

Protein foods

.Eat more protein

Protein is filling and helps to reduce your appetite, fighting off those food cravings. Plus, it actually increases your metabolic rate, meaning your body starts to burn through calories faster. ‘Eat protein – and it early’, says Dr Mosley. That way you get those brilliant benefits for the whole day. For high protein foods, think eggs, tuna, nuts, chicken, fish, yoghurt, tofu, granola, even cheese and (yes!) peanut butter! Sana says: ‘Protein is your best friend. Protein keeps us fuller for longer, and post workout recovery, protein is essential to help support muscles.’

How Many Calories Do I Need To Lose Weight

                Healthy Fats

.How Many Calories Do I Need To Lose Weight?

Now we’re into the good stuff. Once you have a firm grip on your BMR, you are better positioned to make a decision on how many calories you need to eat to lose weight. From a basic physiological standpoint, weight-loss only occurs when you expend more calories than you intake.


As a general rule, eating around 500 calories per day less than your TDEE will result in the loss of one pound of weight per week. While it’s important to note that cutting you calorie intake by more will speed up your weight loss, it is not advised that you dip more than 500 calories per day under your TDEE. This way you can ensure you are not starving yourself, and are still maintaining the required amount of calories needed to sustain muscle, reduce fatigue and stay healthy.

.Tips to Reduce Calorie Intake


.Drink more water – One of the simplest ways to boost your calorie intake is to drink more water. Staying hydrated can help you to feel fuller for longer, meaning you aren’t snacking constantly. Additionally, the greater your water consumption, the better your body becomes at regulating your required food intake. A 12-week study by the National Institutes of Health revealed that drinking 17 ounces (0.5 litres) of water half an hour before meals helped people to lose 44% more weight.

.Change your everyday habits


This is a great way to offset some of the calories you take in through your diet:

.Choose the stairs rather than the elevator


.Get off the bus, tram or subway a stop earlier and walk to your destination


.Park your car at the far end of the carpark when doing your weekly shopping


.Walk to the corner store for milk and bread rather than driving


.Here’s what I eat in a day now


Breakfast: If I am fasting, just black coffee. If not, I may have scrambled eggs in a low-carb tortilla.


Lunch: Salad with chicken, veggies (onion, bell pepper, radish), cheese, and ranch.


Snacks: Almonds, string cheese, protein bar, or berries.        Healthy Foods


Dinner: I always try to get a veggie in, like Brussels sprouts or asparagus! I will pair that with a protein such as steak, pork, or a soup.


Dessert: Low-carb ice cream, Lily's chocolate chips, Smart Sweets gummies, or strawberries and whipped cream.

how many calories a day to lose weight

Diet plan For Weight Loss

.Calculating Your Calories Per Day

The Harris-Benedict equation helps you estimate your basal metabolic rate, or BMR, which is how many calories you need daily to maintain your weight independent of daily activity and exercise. Many online calculators use this equation to give you a quick answer, but you can put pencil to paper to figure it out on your own. Plug your numbers into the following: 655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) - (4.7 x your age in years). For a 40-year old, 5-foot, 5-inch woman weighing 160 pounds, the result comes out to 1,468 calories, for example.

Next, account for any movement you do during the day. If you're pretty inactive and spend much of your time sitting, reading and watching television, multiply your basal metabolic rate, or BMR, by 1.4. If you have a job that requires mostly sitting, but you do make an effort to exercise about one hour most days, multiply your BMR by 1.5. If your day has you cleaning house and performing active chores as well as doing regular exercise, multiply the number by 1.6. For those who are active military, construction workers or a full-time athlete, multiply the BMR by 1.9.


The woman in the example burns daily calories in a range from 2,055 to 2,790, and where she falls in that range depends on her daily activity level.


.Steps to calculate how many calories you need to burn a day


.Calculate your Basal Metabolic Rate (BMR). This is how many calories are needed by your body to function properly (based on your age, sex and height)

.Use the Harris-Benedict formula (BMR X activity level) to find out how many calories you need to consume per day to maintain your current weight

.Decide how many pounds you want to lose and when

.Based on the above, calculate how many calories you should save per day either through dieting or by burning calories through exercising

how many calories to eat to lose weight

Healthy foods to eat

.Eat larger meals – This piece of advice doesn’t necessarily equate to eating more. In fact, it actually means quite the opposite. In order to reduce the number of calories you are consuming, focus on eating larger meals at designated meal times. This way, you are less likely to snack and fill up on sugary drinks and treats.

.Steer clear of carbs – Reducing your carbohydrate intake is a highly effective method for cutting your calories. Eating a low-carb diet has been shown to help people lose weight more efficiently. Additionally, low carb diets have also shown to have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome.

How Many Calories Do I Need To Lose Weight?
Use a smaller plate


.Use a smaller plate

 It’s an easy way to reduce portion sizes. And stick to three meals a day, says Dr Michael Mosley. ‘A common belief is that if you spread out your food into lots of small meals this will increase your metabolic rate, keep you less hungry and help you lose weight. That’s not true.’ In a recent study, researchers at the Institute for Clinical and Experimental Medicine in Prague found that regular-meal eaters lost more weight and inches around their waist than the “eat-little-and-often” snackers, despite consuming the same number of calories.


.Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but add more exercise, you’ll create a caloric deficit simply by burning extra calories. This only works if you’re not overeating to begin with. Example: If you exercise more to burn an extra 500 calories each day, you’ll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories). You can workout more or just add more movement into your daily lifestyle. Some ideas: ride your bike walk rather than driving places, always take the stairs, move around at work rather than sitting a desk, play with your kids or dog, do squats while watching TV. Get creative with your day, the possibilities are endless

Weight loss tips at home

Increase your fruit and veg:

 When making a lunch or dinner, the ‘thirds’ rule is best: one third protein, one third veg and one third carbs. Remember, when bread enters your system, it pretty much turns back into dough in your stomach. This is hard for your body to digest. Help it along with plenty of fresh fruit or veg. They’re packed with nutrients but not many calories, so tuck into them as often as you can! There is, however, quite a range in the number of calories in different fruits, so make sure you check them out.


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