Weight loss can be attained by committing yourself to a proper diet and a regular exercise regimen. Counting calories can help you to become aware of the contents of your food and total calories you consume each day. This strategy will help you make the change to a healthier overall lifestyle and maximize weight loss.
Calorie Functions
A calorie is the amount of energy, or heat, it takes to raise the temperature of 1 g of water 1 degree Celsius. Calories are found in the foods and drinks we consume and provide our body with energy. Your body requires a certain amount of calories per day; this calorie requirement is known as your basal metabolic rate, or BMR. Your personal BMR is based on physical traits such as height, weight, age and gender. Figure out your BMR by using one of the many free BMR calculators that are available online.
Calorie Consumpiton
Weight loss can be achieved by eating fewer calories than your BMR calorie recommendation. When you consume fewer calories than your body requires, the excess calories will turn to stored calories, or stored fat, for energy. For example, an adult female who weighs 250 lbs., stands 5 foot 6 inches tall and is 34 years old requires 1,892 calories per day, notes BMI-Calculator.net. If she consumes 1,392 calories per day, she will create a daily deficit of 500 calories. If she repeats this for 7 days, she will lose 3,500 calories, or 1 lb., and can continue to repeat this process until she is at her goal weight.
Exercise
A calorie deficit can also be created by participating in sports, exercising or performing household activities. Combining your calories burned with your calories consumed will calculate total calories. For example, if you consume 1,800 calories and burn off 300 calories through cycling, your total calorie intake is 1,500 calories.
BMR Adjustment
Age and weight changes will affect your BMR. Recalculate your BMR on a regular basis to stay on track toward your target weight. Be sure to adjust your caloric intake as your BMR changes in order to optimize your weight loss.
Food Choices
Aim to include whole foods in your diet that are nutrient rich and unprocessed. Natural foods such as low-fat dairy products, fruits, vegetables, whole grains and lean cuts of meat will provide your body with protein, vitamins and minerals. Avoid processed foods that contain white bread, enriched or unbleached flour and simple sugars.
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