If you are overweight or obese then you are certainly worried about calories. You may be wondering how many calories you should ear or burn daily.
If you are overweight, then let me tell you that you are eating more calories than your body actually need. It’s a obvious fact that our body need calories to function. However, if you are eating more calories than you expend you end up gaining weight; if you eat less calories than you expend you will surely lose weight- that’s a simple math!
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 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 / 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.
Fast Weight Loss With Calorie Deficit!
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.
Warning – Starving is not an answer!
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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