How many calories to eat to lose weight

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Almost the entire population of the planet today strives to ensure that body weight is within normal limits. There are many explanations for this. Normal weight is a healthy body, activity, a fulfilling life.

But not everyone knows about how many calories you need to consume per day in order to effectively and quickly lose weight.

Weight loss reasons

It would seem that he stopped eating in the usual volume and the weight will surely fall into place. But sometimes that's not enough.

What are the reasons for weight loss:

1. Little physical activity. There is one simple truth to remember: you should burn more calories than you consume them. If you count calories and do not spend them in the right amount, then the metabolism will continue to work in a slowed down mode. From lack of activity, internal organs can work poorly, which is fraught with the development of various diseases.
2. Lack of normal diet … As strange as it may sound, you should eat about 6 times a day. If you limit your meals to twice a day and naively wait for the weight miracle to happen, your expectations will drag on indefinitely. The body will rebuild and will spend calories in an economical manner.

Eating small meals often increases your metabolism and your calories from food will be burned twice as fast. Many do not know how many calories you need to consume per day in order to lose weight quickly and therefore decide to go this way.

Just counting calories isn't enough. The ratio of proteins, fats and carbohydrates should be properly distributed. In order to remove extra pounds, you need to consume a large amount of protein and minimal fats and carbohydrates. For example, potatoes or flour dishes are great for satisfying hunger, but they are fast carbohydrates. They provide energy and are able to be deposited on the body in the form of fats.

Another thing is buckwheat, which is a fiber, for the assimilation of which the body spends a huge amount of energy. It saturates the body quickly and for a long time without loading the body with extra pounds.

Protein from food will work as a muscle builder in the body. But the missing amount of carbohydrates and fats, your body will begin to extract from body fat, which will only benefit those who are losing weight.

A small daily amount of calories can lead to the fact that the body goes into economy mode and stops spending them. Some believe that after dropping to 1000 calories a day, their weight should melt before our eyes. This is a wrong judgment. This figure will become the brake that will not allow extra pounds to systematically disappear.

There is a chance that the skin will begin to sag with such a diet. The fat layer will not go anywhere, and the muscle mass will be minimal. To prevent muscle fading, you need to figure out how many calories you need to consume per day in order to effectively lose weight without sacrificing beauty.

Calorie counting for a losing weight person must be engaged. But besides this, there are other rules, without which, the desired weight loss may not occur.

Calorie counting

There are different calorie counting systems that will help you calculate them based on your weight and other parameters. On the net you can find various online calculators that will give you an approximate figure of the required number of calories consumed per day.

It is very convenient to use regular formulas that will help you find out approximately how many calories you need to consume per day.

You can calculate your daily requirement something like this:

• to 655 you need to add the value of your weight in kilograms multiplied by the number 9, 6;
• to the resulting figure, add the value of your height in centimeters, multiplied by 1, 8;
• and the last action: from the resulting figure, we subtract the value of your age in years, multiplied by 4, 7.

For example, you are 30 years old, you weigh 60 kilograms and your height is 165 centimeters. We consider: 655+ (60 * 9, 6) + (165 * 1, 8) - (30 * 4, 7) = 1669

In order to complete your calculations, you should select your estimated activity from the list and multiply the number 1669 by its coefficient.

By making such calculations, you will understand for yourself how many calories you need to consume per day in order to effectively and for a long time lose weight:

• lack of physical activity and a sedentary lifestyle - 1, 2;
• little physical activity - 1, 3;
• several workouts per week - 1, 5;
• high level of physical activity and daily training - 1, 7;
• physically hard work - 1, 9.

For example, you work in an office and are sedentary. After work, drive home by car and spend almost no calories when you come home. In this case, choose a factor of 1, 2 and multiply by 1669. As a result, you get the number 2002, 8. In other words, with your lifestyle and not exercising, you need to consume about 2000 calories daily. Be sure to maintain the correct ratio of protein, fat and carbohydrates.

Otherwise, the amount of calories eaten, consisting of fat and carbohydrates, can increase your weight.

It is necessary not only to know how many calories you need to consume per day in order to lose weight qualitatively, but also to understand simple things. Eating enough protein, exercising regularly, and drinking the right amount of water will bring your weight back to normal. After all, the same amount of calories can consist of one protein or a sea of carbohydrates.

The main thing is to make the right diet, where the ratio of the amount of proteins, carbohydrates and fats will be balanced.

Sport

There is a category of people who do not accept sports in any form. You don't have to run to the gym and squeeze out seven sweats. Minimal physical activity in the form of a simple half-hour charge will wake up your metabolism in the morning. Normal walking is fine. Walk at least ten thousand steps a day and your body will become slim in a short time. If distance allows, try to walk to and from work. Go hiking in the evenings in beautiful places.

So you will give yourself aesthetic pleasure, in addition to great benefits for the body. Buy a special watch that measures the number of steps and you will always know how many kilometers your distance traveled.

Usually, in such devices, the number of calories burned for the distance traveled is indicated.

Liquid

Be sure to pay attention to such an important point as drinking the required amount of liquid. Nutritionists recommend drinking about 2 liters of water on average. It is advisable to drink clean water, but not everyone can do this. Therefore, count all the liquid that comes to you during the day. If it is tea, then it must be sugar-free. Milk, liquid yoghurts, kefir, coffee are also liquid.

If you are overweight, try to forget about lemonades and other carbonated drinks. Add a slice of lemon and a tablet of sweetener to the water because sugar interferes with weight loss.

How many calories you need to consume per day to feel good and lose weight is up to you. Use calculators to help you understand this issue. Follow the simple rules above and your weight will begin to gradually decrease, eventually reaching the desired level.