Dudes think we order salad to lose weight or look healthy in front of them.
Buddy if you only knew how many calories were in this Olive Garden dressing I’m gonna drown my salad in, and cheese and croutons
— Kenzie (@kenzayzay) November 9, 2018
Keep track of how active you are, that includes the amount of structured exercise that you do as well as the amount of movement you have throughout your work day and weekend. Weigh yourself at the beginning of the week and at the end to determine if you are gaining, losing or maintaining your weight. A pound of fat equals 3,500 calories. The safest way to lose weight is 1 to 2 pounds per week.
- Lose weight
- Sedentary – almost not exercise, only the normal walking etc. in an ordinary life
- Very active – Strenuous exercise at least 6 days a week
- Use the stairs instead of the elevator
- 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Moderately active – exercising for 30 minutes about 3-4 times a week
- Avoid fast food if possible
To lose one to two pounds a week you must burn 3,500 to 7,000 extra calories a week or between 500 and 1,000 a day. If you are maintaining your current weight and you eat an average of 2,500 calories per day, then your should consume between 1,500 and 2,000 calories a day. Do not eat less than 1,200 calories a day because your body needs calories in order to function correctly. The key to successfully losing weight and keeping it off is to eat healthy foods and get exercise.
Does it mean 500 less calories that you are usually eating,
Do not consume less than 1200 calories a day unless prescribed by a qualified physician. The best strategy is to reduce the intake of calories and burn them simultaneously in a phase wise manner. If you combine a good diet plan with a suitable exercise plan; you will lose weight very fast without facing any side effects. Does it mean 500 less calories that you are usually eating, No. It means 500 calories less than the resting metabolism rate. What is your resting metabolic rate, Resting metabolic rate is the energy required to stay alive with no activity. To calculate your resting metabolic rate, best ask a wellness coach.
Now, you are probably scratching your head wondering “how many calories should I eat to lose weight”. Well, I will tell you this, if weight loss were as simple as “don’t eat more than 1000 calories a day” then everybody would be skinny. Desperate to lose weight quickly, people get hooked on this type of diet, as with many fad diets, because, you see immediate results. Of course, you are constantly starving, can’t concentrate because of the hunger and you are quite irritable, but hey, at least you are looking good, right.
As a personal trainer one of the most asked questions is how many calories should I eat to lose weight, There are so many bogus diets out there that simply do not work and so called healthy foods that are really just sugar loaded and will only cause you to put on weight so listen up for the facts. Before beginning a diet it is a good idea to determine how many calories you are eating each day now and work to reduce that number. One word of caution: Anyone who is not currently exercising at all should speak with their doctor before beginning any serious exercise program. But, you can start to work in 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 riding the escalator or elevator.
It is almost impossible to workout for 30-45 minutes and not feel hungry right after the workout. You should consider weight and interval training mixed with a great healthy diet to get the weight off you once and for all. It is important that when you are looking for a diet plan to loose weight that you know what options are available to you. OK, so if our bodies need to burn X number of calories a day to maintain our body weight, then it should be easy to lose weight, right, It would seem then, that all we have to do is slash the number of calories that we consume. Sounds like common sense. But how many calories do I need to lose weight, Unfortunately there are a lot of studies that show that drastically cutting calories like this does not work for the long term.