How Many Calories You Need to Eat to Lose Weight

How many calories can someone eat to lose 1-2 lbs/week?

This is a very good question, and, when deciding to go on a diet, it is necessary to know how many calories you need to eat in order to

1. keep healthy

2. lose weight

There are several factors you should take in consideration when deciding to start a diet. First, you should decide about how much you should eat – that is, how many calories. Then you should calculate the content of your meals – how many calories, how many carbs, how much fiber, how much proteins, how much fat. Your body needs them all.

So, about how much calories you should eat in order to lose 1 lb/week?

One pound of body fat contains approximately 3,500 calories. So, in order to burn 1 pound of fat in a week, you must have a calorie deficit of 3,500 calories, meaning a 500 calorie deficit each day. What means 500 calories deficit a day? Does it mean 500 less calories that you are usually eating? No. It means 500 calories less than the resting metabolism rate.

What is your resting metabolic rate? Resting metabolic rate is the energy required to stay alive with no activity. To calculate your resting metabolic rate, best ask a wellness coach. You can also find your resting metabolism rate on internet (several websites that will do that for you) or, you can calculate it yourself, approximately, by multiplying your weight (in pounds) by:

  • 11 if you do little or no exercise at all
  • 13 if you do light exercise (1 to 2 hours per week) (most of us)
  • 15 if you do moderate exercise (3 to 5 hours per week)
  • 17 if you do heavy exercise (6 or more hours per week)

So, let’s suppose you have 200 lbs and do not do any exercise, at all; then 200*11 = 2200 calories/day is your resting metabolic rate. If you want to lose 1 lb/week, your diet should be 1700 (2200-500) calories/day. To lose 2 lbs a week you need to eat 2200-2*500 = 1200 calories/day.

Do not, ever, go under 1200 calories/day. If you eat less than 1200 calories/day, your body will start producing energy from your muscles.

Let’s say you want to lose weight fast – 3 lbs/week. In this case, according to our formula, you should eat 700 calories/day (2200-3*500). Don’t do it!

What is the solution? Do some moderate exercise.

Let’s calculate: 200lbs * 15 (if you do moderate exercise) = 3000 calories/day your resting metabolic rate. For 3 lbs loss per week you should eat: 3000 – 1500 = 1500 calories/day.

What can you do for 1-2 hours/week exercise, (that’s light exercise) when you don’t have time, or when you don’t feel like?

  • Start your day with some stretches – 5 minutes are just enough.
  • Park your car a little bit farther from the door – so you will walk 2-3 minutes to go in and 2-3 minutes to go out
  • Use the stairs instead of the elevator

How can you do 3 to 5 hours exercise per week? Just have a 20 minutes brisk walk, every evening, after dinner. That will do. Or, you can have 1 hour walk (not a very slow pace) every other day. Or, a combination of light exercise and some walk, biking, gym, play ping-pong, some Wii, whatever you like. The most important thing is that whatever you choose, you should enjoy. If you have fun and enjoy what you are doing, chances are that you will keep doing it. And, if you do it for 3 weeks, chances are that it will become a habit

You see? It’s not that hard.



Source by Carmen Motfolea



from Home Solutions Forev https://homesolutionsforev.com/how-many-calories-you-need-to-eat-to-lose-weight/
via Home Solutions on WordPress

from Home Solutions FOREV https://homesolutionsforev.tumblr.com/post/186340963350
via Tim Clymer on Weebly

Nhận xét

Đăng nhận xét

Bài đăng phổ biến từ blog này

The Male Deer Exercise

The Taoist deer exercise was developed by observing the actions of deer in the wild. The ancient Taoist observed that the deer had a strong sex drive and they adapted the exercise for human use. The deer exercise helps to connect the mind, body and spirit. In fact, the deer exercise is a mental, physical and spiritual exercise in one. By performing the deer exercise, you will come to realize that sex is a spiritual experience as well as mental and physical. There are many benefits to the deer exercise. The exercise balances the body. The Taoist refer to seven glands, but they are similar to the seven charkas. The deer exercise draws energy through the seven glands to the pineal gland. This idea is similar to the concept of drawing energy up from the root to the crown charka. When the energy hits the pineal gland, there is a tingling sensation although the entire body similar to the experience of orgasm. If there is a disruption in energy flow in any of the seven glands, the energy w...
Đọc thêm

Build Muscle and Recover Quickly With Cissus Quadrangularis

Introduction Often when looking around to try and find a new supplement to build muscle, aid recovery and stimulate muscle growth, people often turn to creatine monohydrate or amino acids such as glutamine, the more ‘well known’ supplements. However there is one supplement which receives less press but is just as effective, Mega Cissus, a high potency source of Cissus Quadrangularis (a perennial plant of the grape family found in India and Sri Lanka.) Here we look at the health benefits and reasons for why you should be thinking about adding Cissus Quadrangularis to your fitness regime and the science supporting it as an effective sports supplement. Cissus and Muscle Mass Cissus Quadrangularis is an ancient medicinal plant that was prescribed in the ancient Ayurvedic texts as a general tonic and analgesic, with specific bone fracture healing properties. More recently there have been more research papers published on its anti-glucocorticoid, anti-catabolic, anti-lipase, anti-oxidant ...
Đọc thêm

The Truth About Arnel Ricafranca’s Popular 6 Pack Abs in 16 Weeks Program

Losing belly fat and get a six pack abs is not easy for many people as it sounds. You have probably wondered why you can’t seem to get that lean sexy abs no matter how many programs and diets you tried in the past. The main reason is because 90% of all weight loss programs or fitness equipments on on the market are ineffective and just big marketing schemes. Let’s take a look and see if Arnel Ricafranca 6 pack abs program is just another scam. Most weight loss and abs programs on TV and the internet hire ripped, sexy models to show people what you can achieve after buying their products. What you don’t understand is that the hired models actually don’t even use those products themselves. In fact, they are just actors and trying to make a quick buck. The 6 pack abs in 16 weeks program by Arnel Ricafranca is a lot different than most because you can actually see the real people getting real results. From first glance, the program looks pretty promising because you can actually see the ...
Đọc thêm