How many calories a day to lose weight

1
How many calories a day to lose weight? The
bio-mathematics of weight loss
If you are an overweight or obese adult,
you probably eat too much i.e. more than you
actually need. As a matter of fact, your
body needs a certain amount of calories to keep
itself functional and active, and if you eat or
drink more than that, you will likely gain
weight. Likewise, if you consume fewer calories
than you expend, you will lose weight.
So, the question is, what number of calories
you actually need to consume daily to lose
weight? If you are one of those billions around
the globe who are trying their best to get or
maintain an ideal body weight and minimize extra
body fat, this is the first and the most vital
aspect you should consider.
The answer
Your recommended per day calorie intake primarily
depends on your age. If you are an adult man with
average height and built, you need to take 2,500
calories / day. Similarly, if you a woman with
average weight and height, you will need to take
2,000 calories daily. Do remember however, that
these calories should come from cumulative
sources i.e. you should eat a healthy, balanced
diet consisting of foods from all major groups
e.g. proteins, carbohydrates, fats, nutrients and
minerals.
2
If you are eager to lose weight, a good
rule of thumb is that a caloric deficit of 3,500
calories leads to a weight loss of approximately
one pound. Therefore, you could begin by taking
five hundred less calories day, providing you
are taking a healthy, well-balanced diet and
performing your physical activity /
exercises regularly. Simply saying, to get
rid of one pound per week, you need to reduce
your calories by 500 per day. There are two
simple ways of doing this eat / drink 250 lesser
calories daily and burn additional 250 calories
by performing physical exercise (e.g.
walking or jogging for 2 to 3 miles daily).
Another way to cut back on calories is to watch
your portion sizes. Go for relatively smaller,
leaner, pieces of meats, perhaps. Eat as much
vegetables as possible as they are low in
calories but contain higher quantities of
vitamins and nutrients) and avoid deep fried food
(cheese burgers, fried chicken, French fries
etc.). Doing these easy things will have a
dynamic impact on your weight.
Its important to remember that you don't have
to starve yourself to lower your calorie
consumption. As mentioned above, just take
smaller portions of the foods you currently
enjoy. If you need to burn those extra calories,
again, you do not necessarily need to run miles a
day or join a fitness club. Just remember to use
the stairs, or park your car away from the door
when going to work
.
Last but not least, calories - knowing how to
find them, how to count them and how to cut them,
are key to lose weight on your own. By doing
simple mathematics and implementing your diet and
exercise plan accordingly, you can successfully
lose your weight and maintain it for long term.