Losing weight is literally a numbers game. Usually, eating fewer calories or exercising to burn calories results in weight loss. One pound of body fat equals 3,500 calories. Therefore, to lose 2 pounds of body weight each week, you must eat 7,000 fewer calories each week. This means eating an average of 1,000 fewer calories each day.
If you factor in exercise, you may not need to cut your daily calories as much to lose weight. For example, if you cut calories by 700 but also exercise to burn 250 calories each day, you’ll still lose 2 pounds per week.
How many calories should I eat to lose weight?
Talk to your doctor about how many calories are best for you. You can get an idea of how many calories you need based on your weight, age, height, and activity level.
If you have a lot of weight to lose then I suggest you take Shark Tank Weight Loss. You’ll see you can gradually decrease calories over time. Doctors and weight loss experts generally recommend that if you go a few weeks without losing weight, it’s time to recalculate your calorie goal.
counting calories
As you count calories, it’s important to document everything you eat. Keep a calorie count throughout the day so you always know how many calories you have left. There are many free apps that will help you easily track the calories you eat as well as the water you drink. You can find one that works with iPhone or Android devices. Or you may prefer to record them with a pad and pen. Either way will work, as long as you are consistent with following through.
Make calories count
Following a low-calorie diet while exercising is one of the most successful ways to lose weight and keep it off. Even if you have a lot of weight to lose, try not to feel intimidated. Research shows that losing just 5% of body weight can have a positive impact on health.
The best way to follow a low-calorie diet is to make the most of the calories you eat. Not all calories are created equal. If you don’t make good choices with limited calories, you’ll end up hungry and cranky. This is especially true if you’re opting for junk food over real food.
Here are some tips to make the most of calories:
Don’t skip protein. Try to eat some protein with every meal. Not only will it help you stay full, it will also help you burn calories. Research studies show that protein increases metabolism (how quickly you burn calories). It also helps decrease your appetite, because you feel fuller. There are many sources of protein. Try to choose lean meats, eggs, cottage cheese, fish, nuts, and legumes (beans, edamame).
Don’t drink the calories. When you’re on a diet, there’s no drink more important than water. Staying hydrated will help you burn calories. Try to avoid all sugary drinks, such as sodas, fruit juices, and sports drinks.
Get rid of junk. Sure, you may give in to a craving from time to time, but don’t make a habit of it. Junk food calories are also called empty calories. This is because they do nothing to nourish the body. And they don’t keep it full for long, either. It is better if you can remove them.
Watch your carbs. Carbohydrates come in many forms. They come in two categories: simple and complex. Complex carbohydrates are generally healthy carbohydrates. They include vegetables, potatoes and whole grains. Simple carbohydrates are often called refined carbohydrates. They include white bread, white rice, potato chips, sugars, and are often found in processed foods (fast food and packaged food). Because fruit contains sugar, it is technically a simple carbohydrate, but it is still considered a component of a healthy diet.
Be mindful of serving sizes
Food portions are larger than they used to be. And when you eat more food, you take in more calories. This can be happen especially in restaurants. But you can still eat out, as long as you watch the calories. Before you start eating, decide to eat half of the meal at the restaurant and take the other half home. Dividing the food on the plate can help you see when you’ve eaten half of it. Another option is to order a meal and split it with a friend or family member who eats with you.
