The energy that keeps the human body functioning properly is measured in calories, and it comes from food. Your activities throughout the day burn the calories you consume. But if you eat more calories than you burn, you can expect to gain weight.
Losing weight is an important goal for many people. But there are various factors that impact exactly how many calories you should eat for weight loss. So how do you create a safe and efficient diet plan?
You can speak with your doctor to learn
about your target calorie count. If that’s not an option, though, you can
always try online calorie counters or calorie counter apps. But keep in mind
that these merely give you an idea of what your calorie count should be, and they
can’t replace comprehensive medical advice.
What’s Your Calorie Reduction Number?
If you want to lose weight, one of the things you need to do is consume fewer calories. The “right” number of calories can depend on different factors like:
- Curent weight
- Activity levels
- Metabolic health
The average man needs 2,500 calories a day to maintain his weight. If he wanted to lose one pound a week, he’d have to reduce his calorie count to 2,000 calories. On the other hand, women generally require less food to stay healthy. The average woman needs 2,000 calories a day. In order to lose weight, she may need to go down to around 1,500 calories.
However, everyone’s needs are different. These estimates aren’t always accurate and you shouldn’t base your diet plan on them alone.
You may be tempted to starve yourself to
lose weight, but that’s the wrong way to go about it. Instead, think about
incorporating 0 calorie foods and low-calorie foods into your meal plans. For
example, drinking water is a great way to boost your metabolism and it doesn’t
have added calories.
Before You Start Counting Calories
Ready to start your weight loss journey? Before you do, track how many calories you actually consume each day. Keep a calorie counter handy and do this for a few days. You may be surprised at the number. Counters based on the Mifflin-St. Jeor equation is relatively accurate, according to experts.
Finding out how much you normally consume can help you discover where you can start cutting back. Some of the biggest culprits are carbs and refined sugar. So take a look at how many of your calories are coming from these sources.
Eating fewer calories can definitely help aid weight loss. But exercising along with a healthy diet can help you reach your weight loss goals faster than just dieting alone.
With all that said, if you want to lose a significant amount of weight, it may be best to speak with your doctor first.