Calories to Lose Weight How Many?

By Jesse L Moore

A “calorie” is a unit of energy stored in a particular food. Foods with more energy stored in them are higher calorie than foods with less energy. This is why foods with high sugar content are also high in calories.

The basic rule to losing weight is that you need to burn more calories (energy) than you eat.

The second rule to lose weight is to determine how many calories you burn daily now and reduce that number. Most people make the mistake of choosing an arbitrary number, say 1200 calories a day, and then striving to meet that goal. The problem with this method is, while it will cause you to lose weight, 1200 calories daily may not give you adequate nutritional value and you will immediately begin to feel deprived and that will lead to cheating on the diet.

Here’s a good way to determine where you are now:

For a sedentary person (not exercising at all) multiply your current weight times 13 to determine your current basic daily calorie requirements;

EXAMPLE: For a sedentary person currently weighing 180 pounds their daily calorie requirement is 2,340 (180X13)

For that same 180 person, but being moderately active instead of sedentary, the multiplier rises to 16. So the current daily calorie requirement is now 180X16, or 2,880. For this purpose, “moderately active” assumes you exercise 3 to 4 times a week.

If you are “very active” (exercising 5 to 7 times a week) the multiplier rises again, to 19. The daily calorie requirements to maintain current weight are now 3,420, or 19X180.

Anyone who is not exercising at all should speak with their doctor before beginning any strenuous program. But you can get additional exercise throughout the day by doing simple things like parking at the back of the lot at the store and taking the stairs instead of an escalator or elevator. It all adds up!

To lose weight effectively, the loss needs to be slow and stead to allow your system to get used to the new you. If you reduce your calorie intake by 500 calories a day you will begin to lose weight in a controlled, healthy way

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