Reducing the amount of calories eaten per day will begin your quest towards weight loss, however, many people don’t start off with the right foot, restricting their calories to very unsafe amounts. The most typical method is to reduce your caloric intake by 500. It is ideal to do a combination of reducing calories by 250 and burning an extra 250 calories.
3500 calories is approximately 1 pound. Therefore reducing to 500 calories per day will essentially drop 1 pound a week (500 per day x 7 days = 3500). While 500 is a generally safe number to go by, you must first find out how many calories your body needs to function properly each day.
Let’s imagine cutting our caloric intake to an unsafe number such as 1200 calories per day. You are putting your body at risk. The following are some risks of too low of a daily caloric intake:
- Muscle loss
- Mental and physical fatigue
- Proneness to sickness
- Deficiency of nutrients
- Slow metabolism
The following site is a calorie calculator to find out how many calories it takes to maintain your current weight. Once you get an estimate, you can reduce from that number.
Mayo clinic calorie calculator
Always seek the advice of your health provider or a nutritionist before cutting back on calories so that you are doing what is safe for you.
The long-term results are what matters. A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently.
By working out your daily calorie needs, you can than work out approximately how much food you can comfortably eat without gaining weight. Its advisable to get yourself a diary so you can work out the calculations each day.
Weight loss is achieved when the number of calories burned exceeds the daily calorie intake. However, the best results are obtained when you increase the duration and intensity of physical activities, while decreasing the calorie intake of your diet.
You should also keep track of your weight in the aforementioned diaries. This way, you will be able to notice any progress. In contrast, if your weight is increasing or remains constant, you will know that some changes need to be made, either in your diet or in the lifestyle.
Losing weight by regulating the calorie intake and consumption is safe and easy, as long as you do not forget to use the diaries.
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