How many calories should I eat to lose weight?

    Abdulaziz Sobh

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    To lose weight, you only need to burn more calories than you eat. Easy, right? Is that how it works.

    If you want to lose weight, do not imagine that you are taking a "diet". The word evokes images of restrictions and prohibitions around all the foods you love and can prepare you for failure even before you begin. 'Oops, I've had a chocolate cookie. It's over, I'll finish the package.

    Instead, imagine that you are embarking on a lifestyle change, one that will make you feel healthy in your soul, great in your body, beautiful in your clothes and more confident in yourself.

    One of the simplest ways to lose weight is to count calories. In this way, you can still take into account the treats you love and include them in your total caloric intake for the day.

    The average woman needs to eat around 2000 calories to maintain her weight and around 1500 calories per day to lose weight.

    If you want to lose weight, you only need to burn more calories than you eat.

    What is a calorie?
    A calorie is simply a unit that measures the energy contained in food and beverages. Calories are printed on packages of almost all foods and beverages (and if they are not, it's easy to find them). You can accumulate them throughout the day and calculate where you are without exceeding the desired amount.

    How many calories should I eat per day to lose two pounds per week?
    To lose one pound per week, you need to eat 3,500 fewer calories than you normally do each week or 500 fewer calories per day. This number is the same for everyone, regardless of weight. One pound of fat equals approximately 3,500 calories, so everyone should burn 3,500 more calories than they consume each week to lose a pound of fat.

    To lose two pounds per week, you'll need to double that.

    There are many easy ways to do this.

    1: Use a smaller plate. Putting 25% less food on the plate at lunchtime and dinner is an easy way to reduce portion sizes.

    2: Put a field marshal. You have filled your plate with cereal/ pasta/rice. Now take off a room and eat whatever's left. Are you satisfied at the end? You just reduced the size of your portion. At first, it may seem more difficult, but your stomach will begin to shrink for two or three days and will readjust quickly to feel satisfied with a smaller amount of food. Try smaller meals with only 200 or 300 calories for a tasty and light lunch.

    3: Eat more protein. Protein is filling, good for you and helps to reduce your appetite, fighting off those food cravings. Not only that, it actually increases the metabolic rate, meaning your body starts to burn through calories faster if you eat healthy protein sources. Think eggs, tuna, nuts, chicken, fish, yogurt, tofu, granola, even cheese and (yes!) peanut butter!

    4: Avoid taking in unnecessary calories from sugary drinks such as sodas, fruit juices, and milkshakes. Your body doesn’t register liquid calories in the same way as it does food, so it doesn’t feel full up after ingesting all these calories – and the added sugar is absolutely unnecessary in anyone’s diet.

    5: Drink more water. Drinking around eight glasses a day keeps your body nicely hydrated so that it’s running efficiently and that alone can help you burn 96 more calories a day. It’s also a good idea to have a glass before a meal as it will help to fill you up and aid digestion. Drinking plenty of water also helps to prevent fluid retention, as your body starts to feel confident that you are providing it with enough and lets the excess fluid it’s been holding on to – go.

    6: Reduce your intake of carbs and sugars. We’re not suggesting you cut them out altogether. The NHS positively recommends them. Starchy foods, such as bread, rice, potatoes, and pasta, provide a slow and steady release of energy throughout the day. But make sure you choose the whole grain versions – and enjoy potatoes with their skins on. This will not only add fiber to your diet, which helps to keep things moving (exactly what you want to get rid of those unwanted pounds) it also helps to make you feel full.

    7: Increase your fruit and veg: Try to reduce the amount of carbs in your diet by increasing the amount of salad or veg on your plate. When making a lunch or dinner, the ‘thirds’ rule is best: one-third protein, one-third veg, and one-third carb. Remember, when bread enters your system, it pretty much turns back into the dough in your stomach and this is hard for your body to digest. Help it along with plenty of fresh fruit or veg, they’re packed with nutrients but not many calories, so tuck into them as often as you can!


    Daily Calorie Intake Calculator
    Many people monitoring their calories use a calorie calculator to help them.

    The Harris-Benedict equation is the most popular. Go back, it looks complicated, but it's actually quite simple once you do the math.

    To calculate the amount of calories you need to lose weight, calculate your BMR: basal metabolic rate. This is how you do it:

    Your BMR = 655 + (4.35 x your weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

    You only need to enter your age, height, and weight. The number you get at the end is the total amount of calories you need each day to exist.

    Then, a 40-year-old woman who measures 5 feet 5 inches and weighs 150 pounds has a basal metabolic rate of 1378.

    Then, you need to calculate your activity factor. Your activity factor is the amount of exercise you perform daily.

    Most people have an activity factor of 1.5, but you can calculate yours by looking at the following factors:

    Sedentary: minimal movement, a lot of watching TV, reading, etc. Activity factor = 1.4
    Light activity: office work, less than one hour of moderate exercise/activity during the day. Activity factor = 1.5
    Moderate activity: light physical exercise / manual work during the day, plus a more active lifestyle. Activity factor = 1.6
    Very active: active military, full-time athlete, hard physical/manual work. Activity factor = 1.9

    Choose your activity factor and multiply that by your BMR:

    Then 1.5 x 1378 = 2.067

    This number is the number of calories you need to eat each day to maintain your weight. To lose weight, you need to eat between 500 and 1000 calories less than this, depending on whether you want to lose one or two pounds per week.

    How many calories should I eat to lose weight with exercise?
    The average person consumes around 1800 calories a day without doing anything at all. According to the Healthy Eating Guide, the sensation of being burned is approximately 75 calories per hour.

    A sedentary woman between 19 and 30 years old burns between 1,800 and 2,000 calories a day, while a sedentary woman between 31 and 51 years consumes around 1,800 calories per day.

    An active woman between 19 and 30 years old consumes around 2,400 calories per day, while an active woman between 31 and 51 years consumes around 2,200 calories.

    The amount of actual calories burned, of course, depends on body composition, weight, and metabolism, and this is where things get a bit complicated.

    For example, a 125-pound person will burn only 120 calories during a 30-minute walk at 3.5 miles per hour, while a 185-pound person will burn 178 calories during a walk of the same speed and length.

    If the same two people swam in the front crawl for 30 minutes, the 125-pound person would burn 330 calories, and the 185-pound person would burn 488 calories.

    Then, a heavier person will burn more calories than a thin person, but muscle burns more calories than fat. If a muscular person and an overweight person exercise with the same intensity, the muscular person will burn more calories than the overweight person.

    For simplicity, we will use a person of average weight who exercises for 30 minutes at a time to illustrate which activities are best for burning calories:

    Aerobics - 350 calories
    Skip - 390 calories
    Rowing - 370 calories
    Skiing - 360 calories
    Running - 300 calories
    Swimming - 300 calories
    Play tennis: 200 calories
    Walking - 150 calories

    Seven calories that count tips to lose weight
    If you choose the calorie counting method to help you lose weight, there are many ways to make things easy and easy to help:

    1: Use a Fitbit: Fitbit provides a great estimate of 'calorie burn', taking into account your BMR, the activity recorded by your tracker and any activity you manually log on. Your tracker's calorie count will restart every night at midnight and start counting immediately afterwards. The BMR is the reason why your tracker starts the day with calories already burned, it will still burn calories while you sleep.

    2: MyFitnessPal is one of the most popular calorie counters at the moment. Track your weight and calculate a recommended daily caloric intake. It also contains a well-designed food diary and an exercise log. If you use a physical activity tracking device, MyFitnessPal can usually synchronize with it and then include the data in the exercise log.

    The application tracks your progress towards your goals and offers chat forums with other users. These include conversations, recipes, tips and personal success stories. The MyFitnessPal nutrition database is huge and contains more than five million foods. You can also create personalized meals and dishes or download recipes from the Internet.

    MyFitnessPal also has a barcode scanner, so you can also instantly enter the nutritional information of some packaged foods.

    3: Bulk preparation meals in advance. This will save time when it comes to calculating calories. Reserve a couple of hours once a month to put on your chef's hat and enjoy a fun cooking meals that you like, that you can share and freeze. We have many low-calorie meals to inspire you, including our 160 family meals of less than 500 calories, meals of less than 300 calories and lunches of less than 200 calories to start.

    4: Lose It is one of the applications that put the emphasis firmly on losing weight, as its name suggests. Like your rivals, start by getting you to set a goal: use your current and target weight, height, sex and the desired rate of weight loss to allocate a daily "budget" for your food intake.

    The graphs on your intake, nutrients, and steps are very clear, while the process to record your meals, snacks and exercise are quick and easy too, whether you are looking for ingredients or scanning barcodes. The ability to navigate the menus of popular restaurant brands, from KFC to Nando, is also useful.

    They have an active chat community and a tab called 'challenges', where you can participate in challenges or do your own.

    Losing is free at its basic level, but its premium level costs £ 29.99 per year. Offers more follow-up (hydration, sleep, body fat, etc.); more detailed nutritional reports; more features for meal and exercise planning, and a wider range of challenges, including the ability to create your own.

    5: get the understanding of the portion. Even if you can not or do not want to count the calories you eat at each meal or snack, portion control is an easy way to help you consume fewer calories. Think of a tennis ball. It is the equivalent of the recommended portion for items such as pasta, cereal, and yogurt.

    6: do not eat directly from the container. It is a recipe for overeating without thinking. Instead, measure a serving size of whatever you are eating, almonds, soy chips or other snacks, and put it on a plate or in a bowl.

    7: Use smaller plates. This is really a great way to lose weight. Make your mind think you have more food by reducing the size of your large plate of food to a smaller one, the size of a salad bowl. A healthy portion may look tiny on a huge plate, but it will look more normal when it reduces its contour. And ruin your appetite with nutritious low-calorie snacks. Try eating celery sticks with peanut butter one hour before lunch or dinner. You will eat less of food and you will feel more satisfied later.

    How many calories do I need to eat when I am breastfeeding?
    During the first few months of breastfeeding, your body needs 500 extra calories per day to maintain the milk supply for your baby.

    Breastfeeding mothers will often feel that they are very thirsty and crave sugar, as the body demands that you consume more fruits (rich in vitamin C), magnesium and protein to maintain your energy levels while you feed your baby.

    It is perfectly safe to observe the calories while breastfeeding, just make sure that your total caloric intake does not fall below 1,800 calories per day and continue to eat a variety of nutritious foods.

    Counting calories: is it for you?

    Counting calories may not be for everyone, but it is an easy plan to follow for those who want to restrict their calorie intake and exercise more to help them lose weight.

    The results can usually be seen quite quickly and counting calories provides an easy-to-follow structure for those who do not want to embark on fad diet plans.

    Tracking calories is also a great way to become aware of bad habits (ie, eat too many calories and sugary foods) while encouraging healthier, lower calorie alternatives.