Weight loss is a result of burning more calories than are consumed. To lose weight effectively, a calorie deficit must be created either through diet, exercise or both. Becoming aware of the calories in foods will help you to stay on track toward your weight-loss goals.
Calorie Requirement
Calories are found in food and drinks, and they provide our body with energy. Each person has a certain calorie requirement that is unique to her physical traits such as height, weight, gender and age. This calorie requirement is known as basal metabolic rate.
Calorie Intake
To lose weight you must create a calorie deficit by eating fewer calories than your BMR recommends. When you consume fewer calories than your body requires, your body will turn to stored calories, or fat, for energy. For example, a 35-year-old adult male who stands 5 feet 10 inches tall and weighs 210 pounds will require 2,025 calories per day, according to BMI-Calculator.net. If he wants to lose weight through diet and eats 1,525 calories per day then he will create a daily 500 calorie deficit. If he continues this for seven days then he will have lost 3,500 calories, or 1 lb., and can repeat the process until he's at his target weight.
Calories Burned
A caloric deficit can also be created through exercise. You can burn calories through household activities, playing sports or jogging around the block. Burning calories must be factored in to your calorie counting so that you can accurately track your daily caloric intake. For example, if someone consumes 2,000 calories and they burn 500 calories from playing basketball, then your body will only have 1,500 calories at its disposal to fuel its functions at rest. Also, your body will become more efficient and burn fewer calories as you perform activities regularly, according to CaloriesPerHour.com. Be sure to constantly challenge your body in new ways and have plenty of variety in your exercise regimen to continue to see weight-loss results.
BMR Adjustment
Check your BMR regularly to stay on track with your weight loss goals. Your BMR will need to be reevaluated with body changes such as weight loss or aging. Change your calorie intake accordingly to account for your new BMR.
Food Choices
Choosing the right types of foods will be the difference between speeding up or slowing down your weight-loss goals. Add whole foods to your diet such as lean meats, low-fat dairy, whole grains, fruits and vegetables. These foods are nutrient rich, help to maintain lean muscle mass and boost metabolic functions.
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