Calorie Intake to Lose Weight – It all Boils Down to Cutting Calories

diet programs melonA good diet will have all the recommended daily allowance of vitamins, nutrients and protein. A good diet is also a healthy eating plan taking into account that calories do matter. If you plan on losing weight, the total calorie intake to lose weight should be less than the calories you are going to burn.

It means that you have to be more active to lose weight, or you need to limit your calories if you are sedentary. A drastic low calorie diet is not recommended. In fact if you are planning on using a diet that severely limits the amount of food you eat, it is better to ask your doctor first. Restrictive diets can have health consequences so it is recommended that you have your doctor monitor your progress.

A good diet plan will require a major lifestyle change. It will cease to become just a way of measuring calorie intake to lose weight but rather it will be an overall change that will affect your health in the long run. Some diets are notorious for promoting the wrong kinds of food. While some only promote one kind of food. These drastic diet programs will never work because the body needs a balance source of nutrients for it to be at an equilibrium and for it to function properly.

Weight loss that is kept off requires a process of ensuring that your calorie intake to lose weight is less than the calories you burn through your daily activity. This means that if your activities are just home, office and then home, then you will require less calorie than a person who is doing manual labor. Both of you may be on a diet, but his net calories will be more than yours because he can afford to. He has activities that will burn more calories than yours. So before you start on a diet, make a list of the activities you usually do in a day. Include all the errands that you run and all the household chores you do. Next, list down the typical foods you eat. Make a journal of your breakfast, morning snack, lunch, afternoon snack and dinner. List down any alcohol you consume or any high calorie drinks you usually enjoy during the day. In this category will go smoothies, fruit shakes, slurpees and the like. Now, keep track of this for a week. This list may surprise you. You may find that you’re more active than you thought, or that you eat more than you thought. Yes, there is a big difference between eating just one donut or two, especially, if there’s no activity that will allow you to burn the calories from the extra donut. A good diet plan will take into account your calorie intake to lose weight against your calories burned. It is like math. The less you eat and the more you burn, the faster your weight will drop.

Fad diets come and go. Some stay around longer than others because they do promote a balanced eating plan that includes carbohydrates, fats, proteins and minerals and nutrients. The sources for these are in various types of food and not just limited to one kind. A good diet must take into account that our bodies will react differently to the same kinds of foods. There is no one size fits all diet. Changes must be made to accommodate health conditions. But as a basis, simple foods like fruits, vegetables, eggs, lean meats like chicken and beef, fish and dairy will give you an overall picture of what a good diet should have. Bacon with a side of bacon has been deemed unhealthy. A couple of strips of bacon are not bad if done moderately and eaten with other kinds of vegetables.

Experts say that for women, a diet that has around 1200 calories is ideal. For men, it is around 1800 calories. THe total calorie intake to lose weight should be lower than calories you expend. So hand-in-hand with an eating plan is an exercise or activity plan. Increase the amount of activities you have. Take up a sport that requires a lot of movement. Tennis, basketball, running, jogging and biking will burn more calories than walking. Go to the gym and lift weights or spend a few hours on the stationary bike or the treadmill. Take up a class like dancing, kickboxing or aerobics. The more movement you incorporate in your daily activity, the faster you will lose weight.

When it comes to food, limit your starches and sugar. Do not fall prey to the habit of not eating all day and then getting all your calories from a big steak and potato dinner. That will sabotage your diet. Instead eat frequent but small meals throughout the day. Concentrate on good foods like fruits, steamed or baked vegetables, lean meats, skinless chicken, egg whites, non-fat or low-fat milk fish or soy products. Make it a habit to eat before you are ravenously hungry. Trick your brain by eating foods that are harder to digest like nuts. Your brain will think that you’re eating something more substantial and will make you feel sated longer. Drink more than the minimum 8 glasses of water. Water will fill you up and will give you a feeling of fullness. It can help curb hunger pangs. If you’re home, avoid grazing. Eat at the table. Be conscious that whatever you eat when you “graze” will still add calories to your total intake. The goal is for your calorie intake to lose weight to be at a lower number than the calories you burn.

One other thing that you have recognize is that your reduced food intake will affect your mood. Write down on your journal how you feel before and after meals. Do you feel that you’re depriving yourself by not eating the foods that you’re used to eating? Do you feel angry or resentful when you see others seeming to enjoy big plates of food while you seem to be eating less than them? Make sure that you know how to deal with these feelings.

They will come and go and some days will be harder than others. Do not give up. If you’re in the office, take a quick break and walk around. The simple act of walking will not only make you feel better but will help you burn calories, too. Remember, the bottom line is, calorie intake to lose weight should be lower than total calories burned for the day.

Adjust your calorie intake to lose weight, and it will surprise you that when you analyze your journal at the end of the day, you’ll see that it wasn’t as hard as you thought it would be!

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