It's basic math. If you are trying to lose weight, you either need to burn more or consume fewer calories than you take in. In order to see maximum results and actually keep the weight off, it is important to set realistic goals and commit to a lifestyle change and not a quick fix. The calorie level for weight loss depends on many different factors and is specific to the individual and their goals. However, there are a few things that anyone with a weight-loss goal should take into consideration when assessing their calorie levels.
Do the Math
Knowing how many pounds you want to lose is the key to figuring out how many calories to take in each day. A calorie is a unit of energy that you take in every time you eat or drink. One pound is equal to 3,500 calories, so some simple math can help you determine how many calories you should take in daily to see weight loss. For example, to shave off to shed one pound a week, you need to consume 3,500 calories fewer over the period of seven days, which equates to 500 calories a day.
Healthy Weight Loss
The Mayo Clinic suggests a long term healthy weight loss goal of 1 to 2 pounds a week. To accomplish this, you need to consume 3,500 to 7,000 fewer calories over the period of a week. For example, if you maintain your current weight by eating 3,500 calories a day, your caloric intake is 24,500 calories at the end of one week. If your goal is to lose two pounds through diet alone, you need to shave 7,000 calories, which brings the amount of calories consumed in a week to 17,500 calories. Divide that number by 7 days to get a daily total of 2,500 calories. The same concept goes for any amount of weight you're trying to lose, although that number should be realistic and safe.
Set Measurable and Attainable Goals
If you are serious about losing weight, you need to know how much. Determine the time frame attached to this goal and if there are any medical conditions that will prohibit or make your weight loss a struggle. Accounting for these things will help you to set realistic goals and keep you motivated on your weight loss journey. Start with small goals. For example, instead of saying you want to lose 50 pounds by Christmas, start with a smaller goal of 10 pounds a month, or two pounds a week. Once that goal is reached, reassess your goals and set the next one accordingly.
Exercise Regularly
Creating a caloric deficit is not solely accomplished by taking in fewer calories. You can also create a deficit by exercising and being physically active. Not only can you increase the calories you burn, but you will build more lean tissue, which has the ability to increase your metabolism and speed up weight loss.
Metabolism
Metabolism is the process in which the body converts food to energy, so your own metabolism should be a factor in every weight loss equation. According to the Mayo Clinic, if you cut too many calories, your body will slow its metabolism in an attempt to store calories and nutrients for survival. If you are incorporating exercise into your weight loss goals, the amount of calories you take in should account for the your level of physical activity. Remember, a calorie is a unit of energy. You need energy to be active and increase your weight loss chances.
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