If you want to lose weight many people around you will start with tips such as: eat less to lose more, one pound of fat is about 3,500 calories – remove 3,500 calories from your weekly diet and you will lose weight easily.
People who have tried several diets to lose weight (even proven types of diets) will agree that there is more to losing weight than what you hear. To begin with, it is very important to know that not all calories are created equal.
What to Know About Nutrition
Erin Palinski-Wade, R.D., author of Belly Fat Diet for Dummies believes that calories are very important when it comes to losing weight and maintaining it, you need to consume less energy than you can expend. And how much energy you can expend in one day depends on your physical activity and your metabolism.
The basal metabolic rate is determined by the number of calories you burn when your food is digested. Palinski-Wade says that calories can be easily converted into energy, so your body does not need to work so hard. Calories made from pure protein or resistant starch (lentil and bean fiber) are much harder to break down in your body.
If you are on a diet that has 1,600 calories and is rich in light sugars, then your body will burn 100 calories during digestion. If the same 1,600 calories are the result of a diet rich in fiber and protein, then your body will burn about 300 calories during digestion. The type of calories you consume may also facilitate quell or fuel feelings of hunger and satiation.
The Exercise Equation
Just changing your diet is not the way you can lose weight, you need to set aside some time for your fitness. The Centers for Disease Control and Prevention (CDC) recommends that adults exercise at a moderate intensity of 2.5 to 5 hours a week, or 150 to 300 minutes to prevent chronic diseases such as cancer, heart disease, diabetes. type 2 and the like. So to lose weight you need to move often and thus burn more calories than you consume.
You lose weight only when the calories your body burns during non-exercise (rest) and the calories it burns when you exercise will be more than the calories you consume during the day.
It is useful to choose exercises that will help you recover and speed up your metabolism so that you can continue to burn calories even after finishing the exercises. High-intensity interval training (HIIT) is a method of exercise that helps burn calories even after you stop exercising. HIIT workout is desirable and quite common because it lasts a short time.
The Bottom Line
Palinski-Wade says that to get the correct answer to the question “how many calories should I eat to lose weight?”, You need to know more about total caloric needs and their intake.
To calculate this, you need the Harris-Benedict equation. You need to know your BMR, basal metabolic rate. You can find out by entering your height, weight, and age in this calculator. Next, you need to choose your activity daily. The final number you will get is the number of calories your body needs to maintain your weight.
Remember to focus on foods that contain fiber and vegetable fats. Using ChooseMyPlate.gov will help you a lot. It will help you to learn more about the basic food groups.