The only requirement to losing weight is consuming fewer calories than needed for body functions. It is simple, at least in theory. Note that eating less food is not always synonymous with eating fewer calories or even losing weight. Rather, individuals are advised to ‘eat smart.’
Body functions such as breathing, temperature regulation, and walking require energy. Energy is made in cells through a process known as metabolism. Here, fat cells are burned to produce glucose. Energy is measured in units known as calories.
Various methods of determining the number of calories needed in the body have been developed. However, it is perhaps impossible to calculate the exact amount of calories that an individual uses every day.
With advancements in technology, tools like online calorie counters, weight counters, and mobile apps can be used to both calculate calorie content of different foods and also how many calories are used in your body. With such tools, weight loss goals can be realized with ease. But also don’t forget that many supplements are in the market, like pure garcinia cambogia extract for example.
How many calories should I eat to lose weight?
First, we need to look at the daily number of calories recommended. On average, women ages 20-50 use approximately 1,850-2,450 calories in one day. Men in the same age bracket use of 2,250-3,050 calories in one day. Children below ten years of age use of 2,000 calories at maximum. In late teen years, energy need in the body is very high and can go up to 3,200 calories.
Once you have learned the approximate number of calories your body needs every day, try taking in 500 fewer calories per day. This is estimated to produce a weight loss of one pound each week. Garcinia cambogia premium reviews suggest that the supplement can produce such results without changes in lifestyle. In fact, some manufacturers offer garcinia cambogia free trial periods for those willing to try the supplement.
There is also the issue of being aware of the number of calories contained in particular foods. You can find lists of common foods and their estimated calories online. One slice of pizza, for example, will have 298 calories. A bagel has about 288 calories, only ten less than pizza. Chilled beans have almost the same number of calories. Spaghetti sauce, yellow mustard, and green beans each have fewer than 100 calories.
The problem is that most foods are eaten as meals and not as individual food products. In this case, you may be needed to do simple math to come up with the exact measure of calories that are in a single meal.
So how many calories should I eat to lose weight? There is no single correct answer to this question. However, you can start by taking 500 fewer calories than the amount recommended for your age and gender.
How to use a calorie counter to lose weight
A calorie counter is a tool or a method that allows you to keep track of calorie usage in the body and helps you reach your weight loss goals. Below are quick steps on how best you can make use of a calorie counter.
First, get to know your Basal Metabolic Rate or BMR. This is the measure of energy your body would make use of in the absence of physical exercises or the measure of energy the body uses at rest. BMR can be calculated using Mifflin-St Jeor Equation, which is 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 . Once you have worked out the measurement, deduct 500 calories from the result.
Next, set realistic weight loss goals. On average, not more than two pounds should be lost per week. It would both be unhealthy and unrealistic. A 3,500 calorie reduction is estimated to result in one pound weight loss per week.
The other important thing is to keep track of the gained results. This is where mobile apps can prove very helpful. Manual records can also be made use of for comparison. If you’re not losing weight with diet alone, it is beneficial to look at other methods, such as exercise, to help you achieve your goals.
Keep introducing new changes to your weight loss regimen. Many people rely on diet modifications. In reality, exercises are more efficient than diet plans alone. For example, a person weighing 150 pounds will use about ten calories every minute they spend walking upstairs.
Finally, make sure that the adopted weight loss regimen is maintained and goes on for more than 8-12 weeks. Naturally, the body will always respond by trying to maintain the current status. For this reason, weight is likely to be gained back in the absence of your weight loss methods.
How to lose 500 or more calories per day
One pound is 3,500 calories. This means that losing 500 calories every day will take seven days to result in a one pound weight loss.
Below are tips you can use to lose 500 or more calories per day:
A lot of energy in the body is spent on strenuous activities. Initially, you can start with simple workouts such as walking or taking the bus to work rather than driving yourself.
With time, more strategic exercises will prove easier to incorporate into your weight loss regimen. For example, you can try cycling, running, or even swimming. After some time, gym classes will be the best.
Modifying diet plans
Modifying your meal plans is the most effective way of lowering calories. The problem is that many people make the mistake of reducing nutrients rather than calories in diets. For example, crash diets and detox waters can lead to a nutrient deficiency in the body.
Foods high in proteins are the best to help you lose weight while still maintaining nutrients needed in the body. This is because protein requires more energy to break down and in the process reduce cravings for frequent meals. Try proteins such as fish, turkey, eggs, and red meat.
Vegetables and fruits should also be included in your diet. Sugary, processed, and canned foods are the worst. Beer and alcohol also should be avoided. You can consider full meal plans published on health websites or in magazines.
Try eating smaller portions of meals than you are used to. if necessary, you can change the size of your plate to help you do this.
Also, always take your time with meals. This tricks the brain into thinking you are full. It also ensures that indigestible chunks of food do not find their way into the intestines where they may cause bloating.
Drink a lot of water
Water does not only increase metabolism but also aids in the removal of toxins from the body. On average, six to eight glasses of water is recommended daily.
In reality, keeping up with eight glasses of water can be a bit boring if not too demanding. You can try detox waters such as lemon water detox.
How to safely cut calorie intake to lose weight
If weight is to be lost, a calorie deficit must be created in the body. You must eat fewer calories than your body uses.
It may sound simple and easily achievable, but there might be challenges to reducing your calorie intake. A good number of weight loss candidates give up after the first few weeks of a weight loss plan. If not, most will end up suffering side effects such as fatigue, nausea, and diarrhea if they do not eat healthy foods, over-exercise, or do not listen to their doctor’s recommendations.
Here are some tips that can help you safely reduce calorie intake:
As said earlier, proteins will keep you fuller for longer. They will also take up more energy during metabolism. They do all this while maintaining nutrients in the body.
Try low-carb diets rather than low-fat meals. Also, ensure that your carb sources are rich in fiber. Whole grain food products are good examples.
Drink enough water
Eight glasses of water every day can help you burn an extra 90 calories. Water also ensures that glucose is distributed efficiently in the body, all while aiding in the removal of toxins.
Cut out sugary food products
Sweetened drinks, including fruit juices, are considered the most notorious weight adders. Avoid any beverage that contains processed sugar.
Hit the gym
With fewer calorie being consumed, the body will naturally respond by burning fewer calories. This is not good because it leads to a slower metabolism, which means little energy in the body. Exercise helps counter that effect.
In recent years supplements have gained a lot of popularity with regard to weight loss. For example, best garcinia cambogia or premium pure forskolin can help you lose two extra pounds in a week.
How many calories should I consume daily?
Women should be comfortable eating with 2,000 calories while men will need 500 calories more than that. This will, however, depend on the following factors:
- Level of activities
- Health status
A calorie calculator can help you work out the number of calories in different foods. A customizable calorie calculator can also help you find the measure of calories you should consume to achieve specific goals.
Lose It! and MyFitnessPal are excellent places to start.
Always remember to keep track of your results. As you will find out, losing weight is not as simple as it may seem in theory.
Reducing your calorie intake by 500 per day is required to produce a one pound weight loss in a week.
Consuming fewer calories doesn’t necessarily mean consuming less food or nutrients. If you are having difficulties achieving weight loss results, try a calorie counter and meal plans published on websites or subscription magazines.
Finally, weight loss supplements can help jump start a weight loss regimen. The problem is that issues like is garcinia cambogia safe? What ingredients make up premium forskolin? Why do detox waters cause health deterioration? Where to buy garcinia cambogia extract? And many other questions are never satisfactorily discussed. If considering the use of such supplements, ensure that you talk to your doctor.