Posts tagged calorie intake to lose weight

My Take on Intermittent Fasting

I just wrote an article on Intermittent Fasting where I discuss my personal strategy that has helped me lose weight consistently over time and reverse the trend of gaining weight that was ruining my life.

Intermittent Fasting is not a lose weight fast kind of diet, but it is a way to consistently lose weight over time and reverse weight gain trends.

It’s easy and has been great for me. Maybe it can work for you.

Read the Intermittent Fasting article hereContinue reading My Take on Intermittent Fasting

Counting and Cutting Calories to Lose Weight

How many times have you told yourself that this is the day to start counting and cutting calories to lose weight. But have you actually done it? Have you done your homework by getting a calorie chart or even finding one online to help you? This website will help you on getting the knowledge you need for cutting calories to lose weight. It takes a bit of work, but if you persevere, you’ll see all those extra pounds fall off!

Here are a few tips from experts on cutting calories to lose weight:

1. Cut down on Junk foods, you know you need to.
Why does Sweet rhyme with TREAT anyway? Treats are not a staple, so sweet should not be a staple of your diet. Sadly, many obese people have simply forgotten that sweets are bad, and savory is good. 
Indeed, from the point of view of the weight, what counts is the total of the number of calories per day, and regardless of whether from fats or sugars. In reality, you are overweight when you eat beyond your needs, your calorie intake exceeds the amount of calorie you burn through your daily activities.

2. Know your numbers. Cutting calories to lose weight will require simple math. The amount you eat should be less than the energy you expend to get through your day. In fact, nutritionists say that 500 less calories a day will helpo you lose 1-2 pounds a week!

A secret weapon in weight loss is good old fashioned soup. Believe it or not, soup will fill you up and keep you full for a very long time. It’s been proven by British Research that the water you eat in the soup is much more powerful to keep you satisfied when you eat, rather that the old wives tale about drinking a glass of water before you eat. They’ve shown it does not work.

Learn to understand food sensations, and cravings. If you have normal cravings, try to sate yourself before you get so hungry that you binge eat. And when you sate yourself, eat something natural, hopefully not sweet, first. 
Lose weight naturally  by cutting calories to lose weight, not to starve yourself! Change your eating behavior and know when to stop eating.  And this approach involves relearning how to listen to your food sensations. Indeed, the feeling of hunger, the gustatory pleasure and satiety are benchmarks to eat according to his needs, no more, no less. Based on your food sensations, you will thus reduce your caloric intake and you’ll lose weight.

Manage your emotions. Don’t binge eat. If you are eating to soothe yourself, maybe there is a better way. Talk to a friend, take a walk, learn to meditate. Cutting calories to lose weight is sometimes all about the numbers.

 

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!

About Carb Cravings