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.
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 per 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.
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 stating, 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.
It’s 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 further away from your workplace when going to work.
Last but not least, re calories -
- knowing how to find them,
- how to count them and
- how to cut them down
Struggle No More! Get Some Help to Keep Going:
Often though, food habits die hard and your cravings for junk food (which often contain addictive additives and 'enhancers') can be very strong and can pose a real threat to your resolve to lose weight. Many good intentions and diet plans have been derailed because of the need for superhuman willpower to abstain when it would have been better to cave in occasionally to your taste buds' yearnings!
This is where Proactol, a Fat Inhibitor comes in very handy because it will block up to nearly 30 % of THE FAT FROM YOUR FOOD, thereby allowing you to indulge occasionally in your favourite food and/or other high-fat food without sabotaging your weight loss program. (Note: the keyword here is 'occasionally' because nothing will help if you are constantly overeating excessively.)