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How Many Calories Should I Eat to Lose Weight

In the end of the day, figuring out how many calories you need to eat to lose weight is simple math – you need to burn more than you consume.<br><br>Here’s how it works in practice: You determine your Basal Metabolic Rate, and then you apply that rate to something called the “Harris Benedict Formula,” which takes into account your daily activity levels (calorie expenditure) and spews out a rough estimate of what your daily caloric intake should be if you want to lose weight.

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How Many Calories Should I Eat to Lose Weight

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  1. Reading Time: 4.5 Minutes Ari Banayan HOW MANY CALORIES SHOULD I EAT TO LOSE WEIGHT HEALTH

  2. This article has an action guide! Grab a free one at HabitNest.com

  3. - There are a ton of resources – weight loss calculators – out there to help you estimate the amount of calories YOU personally should be eating depending on your weight loss goals. - I’ll explain exactly how to both understand and use those resources, along with shed some light on what you really need to do to achieve your body goals. Introduction www.habitnest.com

  4. For the full article click below: How Many Calories Should I Eat To Lose Weight http://www.habitnest.com/how-many-calories-should-i-eat-to-lose-weight/

  5. - Do I want to look fit or get skinny? Do I want to build muscle? How quickly do I want to lose the weight? - Figuring out what you need to be eating, and how much you should be eating should be based on specific goals you want to achieve, and you should have a pre-determined time frame in which you want to see progress. So first and foremost, define your goals. - That being said, regardless of what your goals are, you need to understand that accomplishing your objectives in a timely fashion isn’t just about how many calories you’re eating on a daily basis. It’s about a combination of: 1) what you’re eating 2) how much you’re eating and 3) whether/how you exercise. Step One: What are my goals? www.habitnest.com

  6. - The thing most of us don’t realize is that by changing up our diet rather than consciously counting calories, we start eating less. (University of Washington study) - If you want to lose weight and keep it off, it’s way more important to eat healthy foods and stay away from garbage than to have a low caloric intake. - You can probably lose 120 pounds in a year by eating 500 calories a day (if you’re really overweight) and exercising moderately. - But the second you start to eat like a human being again (and I mean simply a normal diet), the weight will come crashing back into your life like 10-ton truck. Change Your Diet www.habitnest.com

  7. - A calorie is NOT a calorie. You can cut your calorie count by what you need to lose weight and not only fail in losing weight, but even continue to gain weight. - By messing up the hormones that control weight gain, fat metabolism, mood and hunger. If a majority of your calorie intake is coming from processed, refined and high sugar foods, chances are you’re going to have a lot of trouble losing weight – even if your overall caloric intake is cut. - Some of the most weight-loss friendly foods are very high in calories. Foods that are high in protein, fiber, and healthy fats help push towards weight loss goals because they make us feel full for longer periods of time – regardless of the calorie count. - To effectively lose weight, you need to get the most out of what you eat by consuming nutrient dense foods that your body will appreciate and use effectively. Good Calories vs.Bad Calories

  8. - Each of us has a Basal Metabolic Rate – that is, we have a certain number of calories we’d each burn naturally on a daily basis, even if we were to lay in bed all day long. - Our bodies expend a certain amount of energy by simply being alive and undergoing the physiological processes that need to occur for us to remain alive and function properly (respiration, digestion, etc.). - The higher your BMR, the more calories your body naturally burns on its own without physical stimulation. - We can maintain and even speed our BMR up by regularly engaging in cardiovascular exercise. Jogging, running, biking… any exercise that gets your heart rate up will increase the speed at which your body naturally burns calories. - Get an estimate of your Basal Metabolic Rate with aBMR calculator – a simple google search does the job. Step Two: What’s my BMR? www.habitnest.com

  9. To get to the actual number of calories you should be eating daily, you multiply your BMR by the appropriate factor to get your overall energy expenditure in kilocalories a day. Sedentary: Little to no exercise. Daily calories needed = BMR x 1.2 Mild activity level: Intensive exercise for at least 20 minutes 1 to 3 times per week. Daily calories needed = BMR x 1.3 – 1.37 Moderate activity level: Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week. Daily calories needed = BMR x 1.5 – 1.55 Heavy activity level: Intensive exercise for 60 minutes or longer 5 – 7 days per week. Daily calories needed = BMR x 1.7 Extreme level:Exceedingly active and/or very demanding activities. Daily calories needed = BMR x 1.9 Step Three: Applying the “Harris Benedict” Formula

  10. The old rule of thumb was that to lose one pound of fat, you need to burn 3,500 calories. • This view is now being contradicted by subsequent research done by the National Institutes of Health. • The new rule is that the number of calories equating to a pound of fat (for purposes of loss) is said to range somewhere in between the 3,500 mark (still wisely used today) and 7,000 calories for weight-loss over 12 month periods. • You can use the new Body Weight Plannerto help you create a time frame in which you believe you can achieve your weight loss goals, and create a caloric intake plan that accommodates the time frame. Step Four: How Fast Do I Want to Lose it?

  11. Although maintaining a healthy diet will help you lose weight (more or less quickly depending on how serious you are), regular exercise brings a whole new dimension to the weight-loss game. • People who exercise regularly don’t really feel the need to indulge in extremely unhealthy foods all the time. Because hard work makes you want to see progress. • Having a healthy balance between regular exercise and the foods you eat provides you with the added benefit of not feeling so bad when you do decide to indulge. • Leading a healthy lifestyle with a proper diet isn’t about depriving yourself – it’s about making better decisions on a daily basis about the type of fuel you feed your body. Finding A Balance Between Diet and Exercise

  12. Keep it simple: When it comes to healthy eating, the number one rule to follow is – don’t make too many rules. You have a general idea of what is healthy and what isn’t. • Junk free home: When you have a bunch of food in the house, it’s just too tempting. Don’t even give yourself the option. • Carry water with you everywhere: Staying hydrated is an essential part of staying healthy, and it helps keep you satisfied! • Plan ahead: If you the discipline to plan (and maybe even pack) your meals ahead of time, do it. • Juice: The easiest way to make sure you’re getting all the nutrients you need is by blending or juicing fruits and vegetables. Hacks for Sticking to a Healthy Diet www.habitnest.com

  13. In essence, the answer to the magical question “how many calories should I eat to lose weight” is both easy and not so easy to answer. You can get a good estimate of a raw number based on calculating your basal metabolic rate and applying the Harris Benedict Formula, accounting for your general activity levels. • On the other hand, there is no set in stone formula for weight loss. Each of our bodies are different. Each of our physical needs are different. Some of us need to work way harder to lose weight than others. • A diet that works for one person will not necessarily work for others. The key to weight loss is getting organized about how your goals, formulating a plan to achieve those goals, and tweaking the plan based on the results. Concluding Remarks www.habitnest.com

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