Basics of Weight Loss Nutrition

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Basics of Weight Loss

The key to losing weight is to have a calorie deficit by the end of the day, or simply put, to burn more calories in a given day than you consume. Depending on your lifestyle, your body will burn a certain number of calories during your day-to-day activities. Every food you eat represents a certain amount of calories your body will consume and caloric intake should fluctuate depending on whether you are trying to gain muscle mass or cut fat. For example, I am 6' 4" so my calorie swing is quite large. I am very active so my calories per day can go as high as 4400 and as low as 2000 depending on my level of exercise that day. Each person is different so it's important to learn how to calculate your calorie intake depending on your own level of activity. If you don't see great results with the amount of calories you choose to eat each day, that's not a problem, simply lower your calorie intake until you begin seeing weight loss. Here is a link to a body calorie calculator that will calculate your calories for you. It will provide you with a recommended daily caloric intake based on the amount of weight you are looking to lose per week.

 

http://caloriecount.about.com/cc/calories-goal.php 

 

This calculator is based on the calorie deficit approach. First let’s look at calories without exercise. Depending on your level of activity, your age, body size, and how fast your metabolism is, you will burn a certain number of calories each day. Let’s say your calculations come out to be 2000 calories for you to maintain your body weight. If you diet and eat less than 2000 calories then you should be losing weight, and if you eat over 2000 calories then you will gain weight.

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How Many Calories Should I Cut To Lose Weight

When dieting, you must have a deficit of 3500 calories to lose 1 pound of body fat. For instance, let's assume your body, at rest (your metabolic rate), burns 2000 calories and your daily exercise burns an additional 500 calories, then your total calories burned per day is 2500. Assuming you consume 2000 calories per day, your daily exercise would give you a daily deficit of 500 calories or a weekly deficit of 3500 when multiplied by 7 days, so you would lose 1 pound of body fat for the week.

If you are looking to cut more weight, you can choose to eat healthier foods to reduce your daily caloric intake by another 500 calories each day. Now that you are consuming 1500 calories and burning 500 daily through exercise, you have a 1000 daily deficit or 7000 weekly deficit which would result in 2 pounds lost for that week. This simple approach is universal for every person. The calculator link above will do these calculations for you, but hopefully you are beginning to understand how losing weight can be very easy with discipline and a good understanding of what to eat.

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