How many calories can I eat and lose weight?
The question always comes up, how many calories can I eat and still lose weight? It's a very important question because let's face it, diets are no fun. Cutting out everything good and eating only healthy foods can leave your stomach feeling empty. Often your sugar levels will be low and you will feel drowsy and irritable. Let's take a look at how the body actually burns calories, how you can figure your own calorie intake, and what that leaves you with to eat to lose weight.
What is metabolic rate?
Your metabolism rate is how many calories you can consume to maintain your body's everyday functions. If you eat over this limit you will gain weight, and if you eat under this limit you will lose weight. The metabolic rate, in a sense, is what your body needs to survive without any additional stresses. For example, if you are a construction worker and are very active you will burn more calories per day than the average housewife. Your metabolic rate is higher than most. Your active lifestyle enables your body to burn more calories then someone else with a less intense job or lifestyle. In turn, as a construction worker, you can eat more than a nonactive person and still maintain a healthy body weight.
Things that affect your metabolic rate
What is your metabolic rate
Click the link below and fill out the chart. After entering in all your information you'll have a ballpark figure of how many calories you can eat per day. If you're trying to lose weight, and are not seeing any results then adjust your calories slightly below what the calculator figured. The amount of calories you can eat vary each and everyday. It is important to have a good understanding of healthy foods to eat, when to eat them, and how much of them to eat when trying to lose weight.
How to use metabolic rate
Now that you have your calorie totals, begin incorporating them into your everyday life. The first step is learning how to read and add up nutrition labels. It does you no good to know how many calories to eat and then not keep track of your calorie intake. If you monitor the amount of calories you eat, you can easily lose weight. One pound of body fat is a calorie deficit of 3500. Use your total from above and consider how much weight you would like to lose during the week. The average person can only lose 1% of their body fat weekly. So if you weigh 200 pounds, then you will only be able to lose two pounds of pure body fat in a given week. Don't let this discourage you. Two pounds of body fat is a tremendous accomplishment. Stay dedicated, work hard, and maintain a specific calorie intake each and every day and you will get results.
What is a 3500 calorie deficit?
When getting ready to lose some weight it is important to begin understanding how many calories you can eat. Foods these days are packed full of unwanted dead calories. If you choose the right foods, then you will be able to eat more than enough to fill your stomach. Bad food choices will race past your calorie ceiling and only add fat to your stomach. Learning how to lose weight can be simple when you are familiar with nutrition labels. Read nutrition labels and understand the totals, then it will be relatively easy to know how many calories you have eaten in any given day. Now it's time to use the metabolic rate totals you found in the chart above. Let's say your totals were 2000 calories. If you want to lose one pound of body fat in a week then you have to cut out 3500 cal from 14,000 calories. Seven days a week times the 2000 cal you consume each day equals this 14,000 calories. Between diet and exercise you must cut out 3500 cal. The concept is relatively simple.
Lose One pound
It is easiest to calculate your calorie intake on a weekly basis. If you are looking to lose one pound of body fat in a week then 3500 cal can be divided by seven. This leaves you with 500 cal you must cut out of your 2000 metabolic rate calories for each day. This 500 cal can be between diet and exercise. Running a mile at a medium pace can burn up-wards of 100 to 150 cal. If you are a soda drinker, skip out on soda for a day and you will come close to cutting out an additional 300 to 400 cal. There are millions of different combinations of ways to cut calories through diet and exercise. The example mentioned above would take the average person 15 minutes max of exercise and a little bit of discipline to lose one pound a week. This may not seem like much, but there is 52 weeks in a year. Simpy build the lifestyle you enjoy and in time you will see lasting results.
Want to lose more weight?
If you're looking to lose more than one pound of body fat, simply decrease your calories or increase exercise. It is not in your best interest to cut your calories lower than 1200 per day. With diet and exercise you can lose up to three pounds of body fat a week. Work hard because your goals are right around the corner.