We all know that reducing calories and increasing exercise is the secret to healthy weight loss. But how many calories you need and enough to fuel your body? The number you need to eat each day depends on your:
• The overall health
• Physical activity
• sex
• Weight
• Height
• Form
Because of these variables, experts do not agree on the number of calories you should consume each day. In the United States, the average man should eat 2700 calories a day, while in women, the number is 2200; UK, the recommendations are 2500 and 2000 respectively. The United Nations also recommended to consume at least 1,800 calories per day.
While these are all good guidelines for general information in the field of nutrition and weight loss are generally irrelevant. If you want to lose weight, you must create a calorie deficit of 500 days between the number of calories you eat and the amount you spend. There are three ways to accomplish this.
1) Eat less calories
If you want to keep your physical activity itself, but to lose weight, then you need to eat 500 calories less than what you are eating. It's easy to do, make healthy, smart food choices. A good place to start is to cut out (or at least limit) the calories you consume to see foods high in simple carbohydrates (sugar) and saturated fats.
Instead of latte in the morning, choose regular coffee with a little cream. The latte has 180 calories, 25% of which is saturated fat. Compared with coffee cream high Starbucks 20 calories 5% saturated fat.
Eat more foods rich in protein such as chicken, turkey, pork and lean beef. The substitution of natural foods - fruits and vegetables - for processed foods is also a good way to cut calories.
2) Burn more calories
However, if you want to keep your calorie intake the same, then you can burn up to 500 calories more each day by adding more exercise; is easy. Instead of parking close to work, park at the far end of the parking lot and walk the rest of the way. During lunch, walk around the block a few times. You still have time to eat a healthy meal that you brought to work. Or go for a walk after arriving home from work; 150-pound person walking for 30 minutes at 3.5 mph burns 149 calories. The point is that there are many different ways that you can increase the number of calories you burn each day with very little additional effort.
3) Combination of both
This option works best for most of us - eat fewer calories and increase your physical activity. By eating 250 fewer calories a day and burn 250 more per day through exercise, you have 500 days of your calorie deficit. Keep this plan deficit for seven days and you will lose one pound. A pound of weight loss per week is healthy and easy to maintain.
• The overall health
• Physical activity
• sex
• Weight
• Height
• Form
Because of these variables, experts do not agree on the number of calories you should consume each day. In the United States, the average man should eat 2700 calories a day, while in women, the number is 2200; UK, the recommendations are 2500 and 2000 respectively. The United Nations also recommended to consume at least 1,800 calories per day.
While these are all good guidelines for general information in the field of nutrition and weight loss are generally irrelevant. If you want to lose weight, you must create a calorie deficit of 500 days between the number of calories you eat and the amount you spend. There are three ways to accomplish this.
1) Eat less calories
If you want to keep your physical activity itself, but to lose weight, then you need to eat 500 calories less than what you are eating. It's easy to do, make healthy, smart food choices. A good place to start is to cut out (or at least limit) the calories you consume to see foods high in simple carbohydrates (sugar) and saturated fats.
Instead of latte in the morning, choose regular coffee with a little cream. The latte has 180 calories, 25% of which is saturated fat. Compared with coffee cream high Starbucks 20 calories 5% saturated fat.
Eat more foods rich in protein such as chicken, turkey, pork and lean beef. The substitution of natural foods - fruits and vegetables - for processed foods is also a good way to cut calories.
2) Burn more calories
However, if you want to keep your calorie intake the same, then you can burn up to 500 calories more each day by adding more exercise; is easy. Instead of parking close to work, park at the far end of the parking lot and walk the rest of the way. During lunch, walk around the block a few times. You still have time to eat a healthy meal that you brought to work. Or go for a walk after arriving home from work; 150-pound person walking for 30 minutes at 3.5 mph burns 149 calories. The point is that there are many different ways that you can increase the number of calories you burn each day with very little additional effort.
3) Combination of both
This option works best for most of us - eat fewer calories and increase your physical activity. By eating 250 fewer calories a day and burn 250 more per day through exercise, you have 500 days of your calorie deficit. Keep this plan deficit for seven days and you will lose one pound. A pound of weight loss per week is healthy and easy to maintain.
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