Calories per Day: 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.
What is a calorie, anyway?
A calorie is the unit used to measure the energy-producing value of food. Technically, a calorie is defined as the amount of heat necessary to raise the temperature of one gram of water one degree centigrade. There are four major sources of energy in food: carbohydrate, protein, fat, and alcohol. When burned (metabolized), they provide different amounts of energy.
At this point, it is also vital to remember the key difference between “essential calories” and “extra calories”.
Essential calories: “Essential” calories are the minimum calories needed to eat the foods your body needs. Therefore, the best foods “buys” are foods with:
• No added sugar
• The least amount of fat, especially solid fat
Extra calories: “Extra” calories are the calories that your body does not really need and yet you consume those because you “want’ them. Foe example, “added sugars” are sugars and syrups added during processing or preparation. They do NOT include naturally occurring sugars found in milk and fruits.
Read the nutrition facts label for total sugars. Look at the ingredient list for added sugars. Solid fats are fats that are solid at room temperature, such as butter and animal fat. Spend your “calorie salary” wisely to have “extra” calories after meeting.
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 calorie per day 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.
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.
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 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.
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