Calories Needed to Lose Weight


Calories Needed to Lose Weight

Calorie Intake for Weight Loss


For people who have never done it before, counting calories to lose weight can be quite an overwhelming experience for them. However, if they are serious about losing weight, they might begin to see that it does not require a lot of effort and if they simply stick with it, eventually it will become as a habit for them. For most people, just getting started is the hardest part.


You’ll need to eliminate 3500 calories through a combination of diet, exercise or both in order to lose one pound. This isn’t as daunting as it may appear at first glance. It simply means that in order to lose one pound per week you’ll need to lose 500 calories per day. This is not a big deal. It just means that you’ll need to make a few simple changes.


In the beginning, keeping track of the types of foods and amount of each serving you usually consume each week will be a great help in determining how many changes are really necessary. Then you simply need to sit down with a pen and paper and create a meal plan, while making the adjustments needed to reduce your daily caloric intake in order to start losing weight.


The importance of having a meal plan


Creating a meal plan is one of the best ways to keep yourself on track when dieting. There are several reasons for this. First of all, you learn portion control. By learning to adjust your portion size you’ll gradually shrink your stomach and reduce your urge to overeat.


The next thing it does is makes things simple. If things become too complicated for you at meal time it will be a trigger to want to simply go back to your old habits. When you plan your meals you should do so on at least a weekly or bi-weekly basis. This makes grocery shopping much easier because I know in advance exactly what I’m going to buy and the exact quantities.


By having a 7-14 day meal plan in place, you’ll only be eating the same food 2-4 times per month. Once you’ve sat down and made a list of foods that you enjoy that fit the criteria of your weight loss plan, things will become, forgive the expression, a “piece of cake”.


Simplicity is the name of this game. If it’s simple to do and you’re eating foods you enjoy, you’re much more likely to stick with it. If things are always complicated at meal time or you feel as though you’re being forced to eat foods that you don’t like, you probably won’t. Like everyone else, I have my dislikes as well. I don’t care how they’re prepared, liver, beets and asparagus are NOT welcome on my plate, thank you. They’re good for me, you say? Good for you! You can have all of them. (laugh out loud)


Determining how many calories you need to consumer each day in order to lose weight is important for any healthy weight loss program that you are planning to pursue. Depending on your individual body composition, your age, gender and the amount of activity you do on a daily basis, the calories you’re allowed to consume per day may vary.


If, for example, you are working out each day, then you will need more calories to fuel that exercise and will be allowed to eat more than if you’re not exercising or have no physical activity at all.


There is no fixed minimum value for calorie levels, but most health experts recommend no less than 1200 calories daily for women and 1500 for men. Personally, I tend to believe that those numbers are too low.


The thing that people need to realize before they ever begin is that healthy weight loss won’t happen quickly. It takes time to gain weight and it’s going to take time to lose it as well. You don’t want to starve yourself for several months and then end up falling back into your old habits again, do you? Of course not!


Most doctors advise people who are planning to reduce their caloric intake that the most efficient and safest way is to do it slowly and gradually, from 1-2 pounds weekly. Doing this will gradually help you lose body fat for good instead of just losing water weight.


It’s like this. The body goes into survival mode when an individual tries to reduce their calorie intake in great amounts. So if you feed your body amounts of food that are too small, your metabolic rate will actually slow down rather than increase. During this time, the body will also start storing the food as fat for future use when energy is needed.


When calories are too low, you may also become sluggish and irritable and might even suffer deficiencies in nutrition. When this happens, you likely go back to your previous eating habits and regaining any body fat that you lost back again.


Keep in mind that the amount of calories you consume must be less than the amount of calories you burn each day in order to lose weight. To know the exact calorie amount you need daily, you need the help of a weight loss calculator. A weight loss calculator tells you how many calories you should consume daily to lose weight. Just enter your personal details, like your present weight, gender, height, and age into the calculator. The calculator keeps track of how many calories you require each day and the amount of weight you will potentially lose.


The weight loss calculator also has a slider which you can use to regulate the amount of calories so you can have an estimate of how long it will take you to reach your weight loss goal. You can make use of the calculations to determine approximately how much effort is needed and where you stand in order to meet your desired body weight.


Set small goals and reward yourself as you reach them


Because weight loss is a complete change in your eating habits and not an overnight event, it’s important that you set short term goals and reward yourself as you reach them. This will take away some of the feeling of being overwhelmed if you have a lot of weight to lose.


Small successes can quickly add up to major accomplishments. At first it may seem like an uphill battle, but as you become settled into your new routine and begin to see the results you’ll become more inspired to continue. Not only that, you’ll start to feel better about yourself and have more energy than you did before.


Try to avoid emotional eating


There’s an old saying that says “stress kills”. Unfortunately, it’s not just a saying, it’s a fact. You need to take extra steps during your weight loss program to avoid as much stress as possible, especially in the early stages. Stress can sabotage what you’re trying to accomplish by giving you the urge to seek relief. Most overweight people find comfort in overeating or binging on the wrong kinds of foods.


Sit down and make a list of things that are stressful in your life and try to either eliminate them or develop a course of action for dealing with them as they occur. By doing this in advance you’ll be aware of what’s potentially coming and be better prepared to deal with these events as they happen.


The many benefits of exercise


Exercise has many benefits. It will not only burn calories and help you lose weight, but it will also help to reduce stress. Exercising regularly has been proven to increase the amount of endorphins produced by your brain. This can greatly help your mood and even increase your energy levels! Exercise is also great for reducing the effects of both depression and anxiety. These are both very common in overweight individuals.


The key to exercise is to do proper warm-ups, stretch properly before and after exercising and to pace yourself when you’re first starting. Even walking around the block is a huge accomplishment if you’re extremely overweight. The important things to keep in mind are to get moving on a regular basis, but don’t try to overdo it in the beginning or you could risk injury.


Joining a fitness center or hiring a personal trainer are both excellent ways to get sound advice for creating a workout plan that will fit your personal needs. By doing this you’ll not only have a plan, but you’ll also have a support system in place. Trust me. This will help you a lot. Look around and see what’s available in your area and if you can fit something into your budget.



Bottom line


This isn’t just about counting calories. This is a complete life makeover. This is about getting healthy and staying that way. It’s about living a better quality of life and being there for your family for a long time. Your goal should be to simply lose the weight gradually until your body has fully adjusted and learn how to eat healthy in the future in order to keep the body fat off in the long term. Thousands of people have now jumped on a weight loss plan and changed their lives by losing large amounts of weight and keeping it off long term. This means that it CAN be done. The question is, will you be the next success story?


There are a couple of other old sayings that I’ll leave you with. The first is regarding taking on a task that may seem overwhelming. It goes something like this. Question: “How do you eat an elephant?” Answer: one bite at a time.


The second is something I learned back in my army days. It goes, “if it’s to be, it’s up to me”.


The choice is up to you.