First of all we must all realize one thing, that the amount of calories one eats is solely a personal decision. There should never be a moral judgment attached with this fact. In this article I have talked precisely about how many calories I eat in a day to lose weight and stay healthy. Along with this, I have also mentioned some factors that decide are calories consumption. So, if you are really looking for dropping pounds anytime sooner, keep reading this article.
The calories that you consume every day depend on so many factors like age, height, sex and most of all lifestyle of yours. Other than that your general health also depicts a little about your need of caloric intake. Just to make it clear, a 6 feet 2 inches guy with a super active lifestyle may require more calories than a 5 feet 3 inches guy with a sedentary life style. According to the research program conducted by Purdue University, the way you consume your food, also influences the amount of calories we consume. For example, if you chew your food for longer period of time the more calories your body is going to retain.
Table of Contents:
- How many calories does a person need in a day
- How many calories should I eat in a day to lose weight
- How many calories should be eaten at each meal
- How many calories to lose a pound?
- What are the things to avoid during a diet?
- What is an efficient way of losing weight?
How many calories does a person need in a day?
Dieticians recommend daily caloric intake to be not more than 2500 for male, 2000 for females, 100 calories for children and Teenagers 3200 calories. This standard has been created by an organization name National Health Society situated in UK. As per the society, each individual should focus on a healthy yet balanced diet rather counting the caloric intake. Furthermore, it was also recommended to create equilibrium between the caloric in-take and the calories burnt if one is not looking forward for weight loss. One interesting facts that has now been proved is, if you eat 5 equal portions of fruits and vegetables each day you will most likely to live longer than an average human being’s life expectancy.
According to a program conducted by United Nation known as Food and Agriculture Organization (FAO) the minimal caloric requirement of person every day must not reduce than 1800 calories.
How many calories should I eat in a day to lose weight?
It is nothing but simple math. In order to lose weight you must eat lesser calories than you burn each day. Once you get to know the suggested caloric intake recommended to you, cut of 500 calories which will allow you to lose weight per week. Always make sure not to follow any diet plan under 1000 calories as it can lead to severe even life threatening health consequences. Here are few:
- Severe form of constipation
The risk of gallstone after a rapid weight loss is much higher in women than in men. You should keep track of what you consume on daily basis. Try maintaining a diet journal or you can download caloric counters provided by USDA. A healthy yet balanced diet plan for losing weight should provide individuals with the following:
- Healthy fats
- Fresh Fruits
- Fresh vegetables
- Dairy products
- Lean proteins.
For an optimal result try to limit the amount of food containing added sugar in it.
How many calories should be eaten at each meal?
Besides snacking (that can be done anywhere in between 200- 250 calories) you must consume 450- 500 caloric meals 3-5 times a day.
There are 3500 calories in one pound. In order to lose a pound, one must create a caloric deficiency of 3500 in diet. Let us just say you are looking forward to reduce 1 pound in a week. So, try to burn 500 calories each day along with a healthy diet can help you big time in dropping that pound which was there on your body from a long time. This answer is also applicable for those who are asking how many calories should I burn a day.
What are the things to avoid during a diet?
The key to weight loss is moderation. Any food over eaten can trigger weight gain. Try to divide foods and meals into 5 portions. Foods that are easily digested or contain high amount of sugar and/ or fats may lead to over consumption. Here are some of the typical foods that can quickly add up pounds in your body, if you don’t start to consume them portion wise:
- Fizzy drinks
- Processed cheese
- White pasta( processed grains) and sugary cereals
- Salad dressing
- Fried food (junk food)
Make a habit of checking the label of each food item that you buy, this can give you an insight of the caloric value that food possess.
One tip for anyone out there who is looking for healthy weight loss is while visiting a restaurant; make sure to ask about the caloric value and nutritional information of food item that you are going to order. You might not know but waiters can give us an outlook of the calories that food on menus contains. Also if you feel full and you haven’t finished all your food, try to leave some behind. The portion generally provided by the restaurant is more than the portions we have at home. So, make a habit of leaving some behind or take the leftovers at home.
What is an efficient way of losing weight?
The first and foremost aspect is to avoid crash and FAD diet plans. Having an unbalanced diet can lead to so many complications. Here are some:
- Suppressed immune system
- Heart diseases
- Slow metabolism
Detoxifiers or body cleanser also tend to harm our body, so try not to exceed than 3-5 days a week. Here are typical cleansers:
- Maple syrup
- Lemon water
- Cayenne paper
- Cucumber and ginger water
- Fruits infused drinks
Detoxifiers are used to cleanse the body against toxins. According to a research, women who over did the detoxification were likely to suffer from heart attacks than women who did not.
Always remember, do not dream about losing a big amount of weight in a small period of time. When it comes too weight, slow and steady wins the race! The slower you go the slower your shredded weight comes back in.
We are living as a generation of junk food lovers. Almost half the population of world is concerned in one or the other way about their weight. In today’s article I have answered to a commonly asked question how many calories should I eat in a day to lose weight. If you are following a diet or planning to reduce weight, go through the article and you will get to know those factors about weight loss which you did not know before.