Our weight depends on various factors, which include our age, height, and gender. The greatest determinant of your weight however is your calorie consumption and expenditure patterns. If you consume more than what you need or able to burn, the extra calories will be turned into adipose tissue. Managing our weight is not the easiest of tasks for most of us especially nowadays when our lifestyle has become more sedentary. At the same time, we are constantly exposed to the temptation of eating in fast food restaurants. And as you probably know, it?s much harder to lose the excess pounds you put on, than to gain them. There is no denying that keeping your weight within normal limits is a challenging task, just the same it is not something impossible to do.
How many calories to lose weight
This is a common question asked by people who wish to lose weight by dieting. Calorie needs differ considerably among individuals because the rate at which we burn calories and our activity levels are also different. Instead, we can only present it as a calorie deficit. When you inquire dieticians on ?how many calories to lose weight,? they would likely say that you need to lower your energy consumption by 500 to 1,000 calories. Taking away that much calorie from your daily intake will help you get rid of 0.5 to 1 kilogram of weight per week, which is the recommended rate of weight loss.
Keying in ?how many calories to lose weight? on your browser?s search bar will generate a long list of websites that have applications which allow you to calculate for your required energy consumption. These calculators use the Harris-Benedict formula which takes into account your BMR and level of activity to determine how much you need to eat daily to lose, gain, or maintain your weight. Some of these websites will also give recommendations as to how much you should reduce your calorie intake to help achieve your fitness objectives.
Nutrition experts warn against diet fads as most of them entail long and often unnecessary fasting periods. This is because a number of them are not only ineffective but also unsafe. These diets will allow you to shed of some pounds in the first few weeks but in most cases you will be gaining whatever amount of weight you lose, sometimes even more. Crash diets while effective at making you lose weight at the beginning are rarely sustainable or safe for that matter as they can result to a number of health issues ranging from recurrent bouts with headache to electrolyte imbalances which can sometimes turn fatal. At the same time, fasting will prompt your body to go on energy-saving mode by lowering your metabolic rate, which can further delay the realization of your fitness goals.
Dieting should be paired with reasonable amounts of exercise to be effective. Experts agree that a total of 5 hours of moderate-intensity aerobic exercise, like brisk walking, in a week can help you lose weight. It would also be to your advantage to perform strength training activities to help develop your muscles which will in turn increase your metabolic rate. It would be a good idea to choose activities that you enjoy doing or are varied enough so you won?t get bored.
Adhering to a diet program will help you get rid of excess pounds. However, before you can start dieting, you need to find out how many calories to lose weight first. Follow this link to know the answer to this question.
Source: http://newhealthandfitness.org/2012/02/03/how-many-calories-should-i-take-to-lose-weight/
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