HOW MANY CALORIES SHOULD I EAT A DAY TO LOSE WEIGHT
Do you want to lose weight? Are you wondering how many calories you should eat a day in order to make that happen?
A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. If you want to lose weight, you need to eat fewer calories than your body burns each day.
Before we get to that, here is what you should know:
In order to lose fat, you have to eat fewer calories than your body requires, meaning you have to be below your calorie maintenance level as this force your body to burn your own
Stored energy, which is a requirement for fat loss.
If you are asking how many calories should I eat a day to lose weight, that’s problematic. Yes You have to know what your calorie maintenance level is in order to figure out how many calories you should eat a day to lose weight and know what size the caloric deficit should be (eating fewer calories than your body needs.) What if instead of asking how many calories should I eat a day to lose weight, you should be looking at changing your lifestyle?
There are 3 different categories of sizes that the caloric deficit can be:
Some experts have said that the moderate caloric deficit is the best choice for the majority because it’s what works best in most cases.
How many calories should I eat a day to lose weight? The ideal daily caloric deficit is 20 below maintenance level a day which is the moderate caloric deficit. What this means is, whatever you’re daily calorie maintenance level is, you should be about 20% below in each day.
Here’s an example:
Let’s say you had a calorie maintenance level of 2500 calories, you’d first figure out that 20 5 of 2500 is 500 (2500 x 0.20 = 500). This means you should create a caloric deficit of 500 calories a day. That would mean eating 2000 calories a day
The 20% below maintenance caloric deficit is neither too big nor too small, it will allow you to maximize fat loss, minimize muscle loss and do it all in a way that is easy for you to manage and sustain both physically and mentally.
If you create the ideal caloric deficit and eat your ideal amount of calories per day, it will cause you to lose weight at the ideal rate.
How to know if you are eating the right amount of calories per day
After creating your ideal caloric deficit, the next step is to weigh yourself first thing in the morning on an empty stomach and keep track of the results.
After a week or so, you will find out you are losing weight at your ideal rate but if you are not, then just adjust your calorie intake up or down in small 250 calorie increments until you are.
How to reduce Calorie intake without starving yourself
Cutting calories without regards to the foods you eat is usually not a sustainable way to lose weight.
It may work for others people but the majority of people, end up hungry and then giving up on their diet. Therefore, it is highly advised to make a few other permanent changes to help you maintain calorie deficit in the long term without feeling starved.
Here are 3 evidenced-based diet changes that have been shown to help you lose weight:
1 Eating more protein can reduce appetite, cut cravings and increase the amount of calories you burn. Studies show that protein both increases your metabolic rate and helps curbs your appetite.
Protein requires energy to metabolize, a high protein diet can increase calories burned by up to 80 to 100 calories per day. One study shows that people who eat 30% of calories as protein automatically eat 441 fewer calories per day.
In other words, you can easily increase calories out and reduce calories in by just adding protein to your diet.
2 Drinking more water can help with weight loss. This increases the number of calories you burn for up to 90 minutes. Drinking 2 liters of water per day can make you burn 100 calories a day.
3 Avoid sugary soft drinks and fruit juices which are the most fattening items in the modern diet. This includes sodas, fruit juices, chocolate milk and other beverages that have a lot of sugar in them,