How Much Should I Eat To Lose Weight – Embarking on a weight loss journey can be daunting: you need to change what you eat, start exercising, make sure you get enough sleep and try to reduce stress. And while there are many ways to lose weight (keto, intermittent fasting, Whole30, fitness plans, counting macros) none of these plans are guaranteed to work for you.
If you’ve tried everything and still don’t see the scale, it’s understandably frustrating. After all, putting so much time and effort into meal prep and reading up on the latest diet trends can be exhausting, especially if you’re not seeing any results. In reality, losing weight comes down to a simple science: burn more calories than you consume. This calculation of calories in and calories out may seem simplistic, but it gets a little more complicated when you realize that not everyone burns calories. the same
How Much Should I Eat To Lose Weight
Before you do anything to try to lose weight, you need to figure out your daily calorie goal. Read on to find out how.
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To find out how many calories you burn in a day, you need to know your total daily energy expenditure, or TDEE. Start by finding your basal metabolic rate (BMR), which you can measure with a machine like the InBody Test, which sends electrodes around your body and calculates your BMI, body fat percentage, and basal metabolic rate, among other stats.
You can also do a math equation to find your BMR using the Harris-Benedict formula based on your total body weight, height, age, and gender. It’s a bit more complicated, but it’s more accurate than the quick and dirty formulas found online. For a woman, the calculation is:
BMR = 655 + (1.8 x height in centimeters) + (9.6 x weight in kilograms) – (4.7 x age in years)
For a woman who is 30, 5’6″ (167.6 centimeters) and 150 pounds (68 kilograms), her BMR would be: 655 + 301.7 + 653 – 141 = approximately 1,470 calories per day.
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From there, you multiply your BMR by your activity level: 1.2 if you’re sedentary, 1.375 if you exercise lightly one to three days a week, 1.55 if you exercise moderately six to seven days a week, 1.75 if you do. very active (hard exercise every day or twice a day), and 1.9 if you are very active (hard exercise two or more times a day).
So for that 150-pound person who is moderately active, that would be: 1,470 x 1.55 = about 2,280. It is approximately how many calories your body burns in a given day. To lose weight, you must create a caloric deficit.
“One pound is equal to 3,500 calories. So if someone was looking to lose one pound per week, they would need to cut their daily calories by 500 calories per day,” says registered dietitian and personal trainer Jim White, ACSM, owner of Jim White . Fitness and Nutrition Studios. , said.
If your TDEE is actually 2,232, to lose one pound per week, you would need to eat 1,780 calories per day to eat in a healthy calorie deficit and see progress on the scale. Finally, this formula is only a guideline; you should consult with your doctor or a dietitian to determine your exact caloric needs.
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How Many Calories Should I Eat To Lose Weight?
The good news is that our bodies are designed to burn calories. Someone who weighs 150 pounds will burn approximately 46 calories per hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculation, etc.) and even simple tasks like standing and walking to another room burn calories.
Food is the biggest factor in how much weight you lose…or gain. Junk food will derail your fitness faster than you can imagine. No amount of exercise can make up for 600 calories of pure sugar. On the other hand, eating the right foods will do more for your weight loss goals than 6 hours at the gym.
Sometimes “experts” make it look complicated by telling you to spend an entire day on meal prep or giving you meal plans where each recipe has 15+ ingredients.
Meal planning can be as basic as writing down your favorite meals and snacks. Most of my favorite meals are the easiest to make. Unless you love to cook, spending time making complicated meals doesn’t make you want to eat that meal any more than if it were easy.
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Here are some general tips I recommend for weight loss and finally you will find my…
Losing weight the easy way involves a few key things: a diet plan, healthy meals and shopping.
Tracking what you eat can be a very useful tool. It does NOT have to be something you do forever; even tracking for a few days can be an eye-opening experience. As you keep a journal of what you eat, you’ll notice where most of your calories come from. This way you can see what is really worth it to you.
If pen and paper isn’t your style, use an app. I like the Lose It app (versus My Fitness Pal) because there is less food ie. less confusion when trying to choose a chicken.
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How do you determine the right amount of calories for you? Honestly, I’ve found that the app’s algorithms and calculations based on your height, weight, and gender are pretty inaccurate, because they don’t take your metabolism into account.
This is where tracking your meals comes in really handy. I recommend tracking what you normally eat for 3-5 days (no limit!) and then subtracting 100-250 calories from that average. That way, your new calorie goal will adjust to your metabolism and be doable in the long run (there’s no point going on a 1200 calorie a day diet only to go back to your “normal” way of eating later, and gain the weight back, no ?)
Notice I didn’t say “remove”, just reduce! I don’t think deprivation will help your overall goals.
What are starchy carbohydrates? Starches include grains such as bread, rice, pasta and quinoa, and also include starchy vegetables such as beans, peas, corn and potatoes.
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Starchy serving sizes are generally 120 calories and are equivalent to a slice of thicker bread, 1/2 cup of cooked rice, quinoa, or beans, or 1 cup of starchy vegetables like corn.
The best way to reduce the starch content is to make substitutions that feel the same. A medium russet potato contains about 30 grams of starch. A medium sweet potato contains only about 8 grams. When you make that switch, you still get a potato with your meal.
Eat your veggie burger wrapped in lettuce instead of on a bun. So you still have a favorite lunch with just a little tweaking to better suit your goals.
When you start tracking your calories, pay attention to how many servings of starch you eat. Can you eat 1 or 2 less servings without feeling deprived? Can you swap something out for a less starchy option and still enjoy your favorite dinner?
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This is really the best trick! Carbohydrates are mostly found in starches (listed above) and non-starchy vegetables, but you can get a lot more bang for your buck (both financially and in calories) by filling up on vegetables.
Making these small substitutions will help you
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