Learn how to count calories, calculate your basal metabolism, and lose weight.How Many Calories Should I Eat A Day To Lose Weight? The advantage to restricting calorie intake to is that you can eat whatever you want as long as it's in the right amount. Question: “So how many calories should I eat a day to lose weight?”Answer: “To lose 1 pound of fat in 1 week, you need to create a 5. A 5. 00 calorie deficit over 7 days equals to 3. A pound of fat contains 3. Now, what exactly is a “moderate” deficit, you ask? Here’s what I recommend How Many Calories Should I Eat Per Day To Lose Weight? The Ideal Daily Caloric. Start a Free Trial Today. You can find out how many calories you need a day to lose, gain or maintain weight with the tools in Weight Loss Resources. Looking for weight-loss tips and recipes? Try EatingWell's 7-day diet meal plan to lose weight. This 1,200-calorie meal plan takes the guesswork out of dieting. The amount of calories you should eat every day depends on a few things: Age, height and gender; Daily activity level; If you want to lose, maintain or gain weight. Counting calories on a daily basis is great if you’re only trying to lose that last 5 pounds. Losing 5 pounds only takes 1 month if you incorporate some exercise. I will include an example below on exactly how to count calories. The benefit of counting calories is that you can eat anything you want as long as it’s in the right amount. If you’re trying to lose more than 5 pounds, counting calories can be extremely difficult. You will understand . The 2 main topics are: How to count calories and apply the principles. A better weight loss alternative if you want to lose more than 5 pounds How To Create A Calorie Deficit. Eating less calories creates a calorie deficit. When your body runs on a calorie deficit, it will burn the stored fat for energy. This is the process helps you lose weight. You need to know your Resting Metabolic Rate (also known as Basal Metabolic Rate) if you want to create this calorie deficit. In order to calculate your exact Resting Metabolic Rate, you would need to make multiple trips to a physiology lab. However, you can accurately estimate your Resting Metabolic Rate. I have a chart here that you can use to create an accurate estimate. Powerful Tips For Your Calorie Counting Success. The - 1. 5% Rule – The labels on packaged food items are an estimate of how many calories there are. The manufacturer is required to include at minimum, the amount of food that is labelled. Sometimes, the amount of calories can be 1. In order to successfully lose weight, you need to overestimate how many calories you are taking in by around 1. Eat More Protein – Eat more lean meat for your own sanity. Protein keeps you fuller for a longer period of time. When you’re creating a calorie deficit on a daily basis, this can help you tremendously. Not to mention the fact that protein has a greater thermic effect (your body burns more calories processing protein than fat or carbs). If 2 people are eating the same amount of calories, the person with the highest amount of protein in their diet will have better results. Here is a paper that suggests this. How to Apply This Information. Let’s do a case study so that I can show you how to apply all of this information. The subject will be a 5’4. For example, you ate 1. For the next day, you have to take this into consideration and carry over the excess: 6. To put this into perspective. I learned all of this from a book called the “Anything Goes Diet“. It’s not my book so I can’t give to much away, but if you’re interested, there are 7 more powerful tips that will help you succeed. Check out the Anything Goes Diet Website, John Barban (the author) gives a cool video presentation about his weight loss experience and his book. The Alternative Approach to Weight Loss – Eating The Smart Way. If you eat the smart way, you can eat until you’re satisfied, get healthier and lose weight at the same time. But in order for this to take place, you need to have a better understanding of food and how it interacts with your body. If you have a better understanding of food, you will have a lot more freedom when it comes to eating. You will know how to incorporate foods like bacon, burgers, and dessert foods in your meals so that you can still lose weight and get healthier. I won’t be able to cover this entire subject in one post. However, I will talk about one of my favourite books on this topic, . Everyone’s body has slightly different requirements, your meals need to be customized to suit you. What I like about this book is that it’s very comprehensive. A simple explanation of the concept will not help you make progress. As you probably noticed in this post, it can be difficult to apply the concepts of counting calories if I didn’t include the section on . It is complete with: Detailed Meal Plans for 2. Days. Exactly what to look for when grocery shopping (what to look for in breads/pastas, dairy, meats/poultry/fish, oils, butter, sweetners, etc. This includes recipes for all kinds of meat, eggs, salad, vegetables, and beans. If this wasn’t enough, there is a member’s section where the author and other members share their recipes. There are a lot of great recipes for desserts made using smart ingredients. So if you want to eat until you’re satisfied, get healthier and lose weight at the same time by eating the smart way, check out The Diet Solution Program website. There is a very interesting and helpful video presentation that talks more in- depth about this method and and the author. Tagged as: counting calories to lose weight. How Many Calories to Lose Weight, Be Fit, and Look Awesome. Your calorie intake is probably the most important piece of information you need to determine when undergoing a weight loss program. Unfortunately, the number most people come up with is wrong from the start. To keep you from making a huge mistake before you even get going, you’ll need to understand how to calculate your calorie intake the right way. How to Calculate Your Calorie Intake. There are a few different ways you can estimate your intake, and each one has its pros and cons. The more accurate you want the number to be, the more time and effort you will likely have to put into determining your calorie intake. I’m going to share with you 3 different methods you can use to calculate your calorie intake. I’d suggest you give all 3 of them a try just so you can further understand the concept and how your body reacts to proper nutrition. Simple Estimation. A very easy way to derive your intake is to take your body weight in pounds and multiply it by 1. This number works more times than not, but can overestimate intakes for people that are very overweight. If you are very overweight, you will be better suited to use the lower number. Go ahead and do it now. Take your body weight and add a zero to the end of it. Congratulations, you just multiplied your body weight times 1. Very rarely do you ever need to go below this number when starting a weight loss program. Reverse Dieting. The second and most accurate way to determine your intake is through experimentation. This takes time and patience. Your goal is to slowly raise your calories on a week by week basis until you reach your maintenance calories. From there, you cut your calories by 1. For the people who are patient, this method is highly recommended. Not only will you find your own individual maintenance calorie intake, but you will have fully restored your metabolism to its full potential through the process of reverse dieting. Here is how you do it. Take your body weight and multiply it times 1. Eat at that level for 2 weeks while you monitor your weight. If your weight does not increase, add another 5. Eat at this level for another week and monitor your weight. You want to keep increasing your calories until you finally gain weight on a week over week basis for 2 consecutive weeks. This method offers piece of mind that you have finally found your own true personalized calorie intake. It takes the guess work out of weight loss. Be patient, and most importantly, don’t be fearful of weight gain. Be mindful of the fact that not all weight gain is fat. You will also increase muscle glycogen stores and intracellular water retention, which is good weight. Calorie Calculator. This is probably the most often used method. You input your stats and your activity levels into a calculator, and through the use of highly- researched formulas and population averages, the calculator comes up with a fairly accurate intake for you. The good news is I’ve created a calorie calculator you can use. It uses the Harris Benedict formula for its calculations. I went ahead and took it a couple of steps further for your benefit. You may also select your degree of calorie restriction and also your macronutrient ratios. The calculator will then break down your daily fat, carbohydrate, and protein grams. It’s very easy to use. You should see what number it comes up with and then compare that number to the other 2 methods outlined above to see how close they are. If you do at least 2 of the 3 methods you should have an effective starting calorie intake for weight loss. Start High and Come Down as Necessary. Finally, it’s worth noting that with any method you use for calculating your calorie intake you should always be conservative with your calorie deficit. Cutting your calories further than necessary is not going to give you faster results. Instead, it will likely accomplish the opposite of what you’re trying to do. Keep your deficit small and aim to lose no more than . Doing so will ensure that you keep your metabolism high throughout your program and will leave you plenty of room to cut calories further when your weight loss stalls.
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