How Many Calories a Day to Lose Weight
If you’re dieting, have you ever thought about, “How many calories a day to lose weight?”.
That is probably an issue that bounces around in your mind all the time. It could be tough to figure out how much you actually need to consume to lose weight and have the weight that you desire.
Simple Weight Loss formula
Losing weight is a simple math formula: you need to burn more calories than you eat. Experts generally recommend that you create a “deficit” of 500 calories per day, combining reduced calorie intake and increased physical activity. Already after a week, it should bring a loss of 0.3 to 0.5 kg of fat on daily basis.
Look at this in a simple way, for example like this:
So we have to go into detail about this, but believe me, it’s worth it.
And If you understand the details by reading this carefully until the end, you will always have them in mind and you will do them in your daily life, that is the point, and in that way, you will lose weight and get used to living a healthy life.
How many calories should I burn a day to lose weight?
Generally, there is an everyday volume that’s advised that you can eat each day. Ladies could eat around 2000 calories and males should consume around 2500 calories.
This is essential to remember the fact that when you do eat this quantity, you’re probably not likely to lose any weight if you don`t burn more than what you consume.
Those numbers are there for people that want to keep up with the weight they are at the moment. Nevertheless, there are those elements that cause some modification in those numbers.
The details that will enter into play are weight, activity level, age, and height.
For example, you’re not going to offer a 9-year-old kid 2000 calorie consumption in one day. That’s just going to cause them to become a chunky child and I am absolutely sure most of us don’t wish that for our kids.
For someone that weighs a little more than the average individual, you may want more calories to keep the excess weight you’re at. The equal is true for a person which has a high activity level. If you’re running marathon races but just eat a few thousand calories, you’re likely to be losing weight since you burn so many calories every day.
See this if you need motivation > How to Stay Motivated to Lose Weight in 7 Simple Ways
There are generally only two ways to lose weight, but we must remember that losing weight must be healthy and we must learn how many calories a day to lose weight that we want.
- One way is to lose weight with physical activity and not starve but must have good weight loss motivation to keep up with daily exercises (I have a simple motivation when I do exercises (MUSIC, fast, active music).
- The second way is to lose weight without much physical activity, but in this way, we must always be aware that there is a fine line between healthy weight loss and unhealthy weight loss, which is not the case in the first way when we lose weight with more physical activity, and in this way, starvation may occur.
Eliminate Calories and Lose Weight Without Starving and more physical activity.
If you do not want to starve, and you want to eat more so as not to feel the hunger in the stomach, to lose weight you need to be more physically active.
The math is simple, as we said above if you eat 2500 calories a day you will have to burn 3000 to lose weight in a healthy way.
Does it look like a lot to you? It’s not much, here’s how and why.
Keep in mind that even without physical activity, the average man/women burn around 2000/2,500 calories a day for his/her daily activities, and we must burn only 500 or 700 calories to be sure that we are losing weight.
Therefore, there are not many calories left to burn to lose weight. Do you still think it is a lot of physical activity to burn 500-700 calories a day?
For example, if you run a mile in ten minutes and run only 40-45 minutes, you will burn 500 calories. Is that too much for you? Here is the deal…
Ok, let’s say it’s too much for you. But we must ask our self, what part of this is too much? For example, I would say for very heavy people the hard part of this would be to run one mile in 10 minutes, okay, run one mile in 15-20 minutes but then you will compensate with running time instead of running 45 minutes, run 60 minutes, or 80 minutes.
IT IS VERY IMPORTANT that You need to make sure your exercises are not strenuous (at least not from the beginning). Because only in that way is the motivation for tomorrow’s exercises lost. Make physical activity easy from the start, as your body gets used to it it will be able to keep it off despite increasing physical activity or time. This is the healthiest and best way to lose weight
Lose Weight with Your Calories and with not much physical effort.
When you’re trying to lose weight, in that case, calorie consumption needs to be lower than what you can burn every day. That’s the only method as we said before.
Although you can find many promises on the Internet that you can lose weight without physical effort, you have probably seen someone promise that with their diet you will eat everything and lose weight, but simply, it is not possible, because as we said, how many calories a day to lose weight is simple math and that all must be on a healthy way because we must keep immunity at a high level to not get sick.
If you’re taking in more than what you can burn, then you definitely will gain weight, and without physical activities this line to determine is thin, So…
For this reason, In this case, to lose weight we have several requirements that must be specified in detail and we must:
- Not to starve
- Stay healthy
- We don`t want much physical activity
Therefore, in case you are not a dynamic person and you take in significantly less than the advised average quantity of calories, you’re probably gonna lose weight. It might take some time, however, some pounds will be dropped.
Remember that physically active is what we must do so if you do not have time, or do not want to sweat a lot, or for any other reason, you must at least walk, take walks almost every day.
But we don`t want to starve and feel hungry, right? So we must reduce our calories consumption, not food consumption so this is the way:
Lower Carb and Sugars Consumption
Something that causes many people to gain weight and excess body fat around the body is sugars.
Sugar could be the leading factor behind weight gain in case you are on a regular diet plan that does not have any limitations.
You must consider reducing sugar from the diet totally. Begin with the foods with added sugars like soda, candy after that go from there.
A second thing that is clearly a large factor in weight gain is definitely carbs. For sure, all of the pasta, bread, and rice are increasing your weight. If you possibly could lower these from the diet, you’ll begin to see a major transformation in your weight.
Your whole body will make use of carbs and sugars as it’s an initial way to obtain energy. Carbs are not quickly burned in your body which is definitely why it could be difficult for losing weight, even when you are beginning to cut calories.
Gain Fat and Proteins Intake
At the time you reduce your carb consumption, you have to change it with another thing. The only logical option is to raise your fat and protein intake.
I really know this may look unusual. Increasing proteins could seem sensible, but increasing fats?
Absolutely, when you boost your fats and reduce your carbs, you are going to begin losing more weight.
This is exactly the whole process of the ketogenic diet.
In addition, at the time you boost your consumption of fats and proteins, you’ll discover that your cravings will be few in number. You will also observe that you aren’t gonna be nearly as starving. You will feel full for a longer time.
For those who have further curiosity in a diet plan that will help you lose weight in a rush and change your daily life, follow us. With the dietary plan, you also won’t need to worry very much about how many calories you must eat each day to lose weight.
Drink More Water
Losing weight rather than starving is often as ordinary as drinking more water. Many people have a tendency to not drink as much water as they need to drink.
Most of the time, people usually confuse dehydration for hunger so they begin to snack and also have more meals. They can easily have some water and save themselves the calories.
You have to ensure that you stay as hydrated as possible during your day. Just by keeping hydrated, you can certainly lose weight.
But exactly how much water must you stay hydrated? Fortunately, you will find out how much water you need each day here.
This can be hard for a few of you, but exercise will assist you to lose weight and save you from starving.
When you begin eating fewer calories, the body soon begins to adapt by burning it’s resources slower.
To deal with that, you can easily exercise, or take walking every day.
Exercising will help you sustain your low-fat muscle mass. That is something that’s hard to get back once you get rid of it.
Your fat-burning capacity will increase as well as leading you to lose more excess weight. Certainly, you’ll most likely need to eat a bit more but if you begin to eat the correct foods, you aren’t going to wish to also have to stuff your face.
If you reduce your caloric intake with no workout, your metabolism can simply slow down. That is only likely to make it harder to lose excess weight. We are right here to lose weight, certainly not keep it around.
Actually performing something as basic as walking around for 30 minutes will work wonders for the body.
Workout, of course, has a lot more benefits to the body than just assisting you to lose weight, however, the simple weight reduction factor is a great starting motivation.
Everybody has Unique Calorie Counts
Ultimately, the number of calories you ought to have per day to lose excess weight will probably be completely different for everyone.
Very much of it will depend on what your end goals are for yourself.
Someone that really wants to lose 50 pounds will have quite a bit different calorie count than someone that is only seeking to drop 5 pounds.
Nevertheless, there is absolutely no specific formula for the number of calories you need to have per day to lose excess weight.
By the end of the day, when you can eat much less than you burn then everything will probably turn out for you personally over time of things.
It’s also vital that you remember that slimming down takes time. You almost certainly aren’t gonna lose the pounds you wish to lose overnight. Stay patient and you should lose weight.