Losing weight is very literally a numbers
game. Eating fewer calories or exercising to burn off calories typically
results in weight loss. One pound of body fat
is equal to 3,500 calories. So to lose 2 pounds of bodyweight each
week, you need to eat 7,000 fewer calories each week. This means eating
an average of 1,000 fewer calories each day.
If you factor in exercise, you may not need
to lower your daily calories quite as much to still lose weight. For
example, if you cut calories by 700 but you also exercise to burn 250
calories each day, you’ll still lose 2 pounds a week.
Path to improved health
How many calories should I be eating to lose weight?
First, figure out how many calories it
takes to maintain your current weight. This will depend on your current
weight, your age, your height, and your activity level. There are many
online calculators that will figure this for you.
For example, if you are a 35–year-old woman
who is 5’6” tall, weighs 240 pounds, and it slightly active, it takes
2,476 calories to maintain your current weight. This means that cutting
calories to 1,476 per day would result in 2 pounds of weight loss each
week. But for a 27-year-old woman who is 5’6” tall, weighs 190 pounds,
and is slightly active, it takes 2197 calories to maintain her current
weight. She would need to cut calories to 1197 to lose 2 pounds a week.
If you have a lot of weight to lose, you’ll
gradually continue to decrease your calories over time. Doctors and
weight-loss experts generally recommend that if you go a few weeks
without losing weight, it is time to recalculate your calorie goal.
Down for the count
While you are counting calories, it is
important to document everything you eat. Keep a calorie tally through
the day so that you always know how many calories you have left. There
are many free apps that will help you easily track the calories you eat
as well as the water you drink. You can find one that works with iPhone
or Android devices Or, you may prefer to track things the old-fashioned
way, with a notebook and pen. Either way will work as long as you are
consistent with your tracking.
Make calories count
Following a low-calorie diet
while exercising is one of the most successful ways to lose weight and
keep it off. Even if you have a lot of weight to lose, try not to be
intimidated. Research shows that losing just 10% of your body weight can
have a positive impact on your health.
The best way to stick with a low calories
diet is to really make the most of the calories you are eating. All
calories are not created equal. If you do not make good choices with
your limited calories, you are going to end up hungry and irritable.
This is especially true if you are opting for junk food over real food.
Here are some tips for making the most of your calories:
- Don’t skip the protein. Try to eat some protein at every meal. Not only will it help keep you full, it will help you burn calories. Research studies show that protein increases your metabolism (how fast you burn calories). It also helps decrease your appetite because you feel fuller. There are many sources of protein. Try to choose lean meats, eggs, cottage cheese, fish, nuts, and legumes (beans, edamame).
- Don’t drink your calories. When you are dieting, there is no more important drink than water. Staying hydrated will help you burn calories. Try to avoid all sugary drinks such as sodas, fruit juices, and sports drinks.
- Dump the junk. Sure, you may cave to a craving every once in a while, but don’t make a habit of it. The calories from junk food are also called empty calories. This is because they don’t do anything to nourish you body. And they don’t keep you full for very long, either. It’s best if you can eliminate them altogether.
- Cut the complex carbs. Carbohydrates (carbs) come in many forms. Mostly, though, you can divide them into two categories: simple and complex. Simple carbs are generally your healthy carbs. They include vegetables, fruit, potatoes, and whole grains. Complex carbs are often called refined carbs. They include white bread, white rice, potato chips, sugars, and are often found in processed food (fast food and boxed food).
Things to consider
It may be tempting to cut calories even
lower for faster weight loss. But it is harder to maintain a severe
restriction of calories. And you should never do this without the
guidance of your doctor. You can end up malnourished. Plus, research
shows that people who restrict calories too much and lose weight too
quickly usually end up gaining back the weight they lose.
In general, doctors suggest as a guideline
that women should not restrict calories lower than 1,200 total calories
per day. Men should not let their daily calories drop below 1,800.
Questions for your doctor
- Will a low-calorie diet work for me?
- Is a low-calorie diet the best way for me to lose weight?
- Should I exercise while on a low-calorie diet?
- Are there prescription appetite suppressants that would help me stick to a low-calorie diet?
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