Ahhh…. the golden question every person asks their trainers – the first thing they want to know is how much calorie they have to consume to prevent excess intake and lose weight simultaneously. While we will discuss about this question later, let me first give you the answer to this question :
A) A pound of fat is approximately 3500 calories. So to lose a pound of fat in a week (which is considered to be the most suitable rate) you must lose 3500 calories in a week which means 500 calories everyday. To lose 2 pounds you need to cut off 1000 calories per day.
To lose weight at a much rapid rate you will have to either lose weight on a treadmill or try to do some weight loss exercises at home. You might also have to lose weight by not eating but that is more a personal choice than a valid suggestion.
How exactly does less calorie system work ?
You see your body needs food to work – obviously. Now when you stop consuming calories your body uses the stored fat and hence you see a decrease in your weight loss.
Check out the following chart to see what is your weight – how much you have to lose and how much time will it take to lose extra weight :
Some calorie related diet tips to lose weight :
Make sure you get rid of fatty food and oily snacks. What actually you have to do is to burn fat which is there in your body and consume as less as possible so that body burns all fat rapidly. You will also have to consume a more protein and less carb diet as discussed in our weight loss diet for men. While protein helps in building lean mass, fat loss will ultimately result in losing weight.
You can start with the diet-maintain plan to lose weight even faster. The plan works like this – If you do not have much physical activities to do like exercising, running etc. then for the first week of month you have to rely only on protein shakes and cabbage soup diets to give your body enough nutrients to survive and nothing extra. The next week you eat protein such as chicken and turkey breast, beef and buffalo with whole wheat, oatmeal or brown bread.
This concept works like this : For the first week you lose as much calories as you can and then for the next week you eat more than enough for the current and next week. Iam talking about stuffing yourself up but a little more than you normally eat. The reason being the third week when you go on shakes + soup diet, your body will use protein and fats from whatever you ate in second week. This way you won’t feel weak but still lose weight.
While professionals recommend this approach for approximately 2 months to lose 20-30 pounds of weight, i would say that when you begin eat something else with your liquid diet like oatmeal and lentils or bean. Also ask you doctor before you start with this low calorie diet to make sure your body can handle it. It is not a medical pill, so i don’t see why you can’t start right away but your doctor knows better than you.
The Harris-Benedict equation of calorie count :
The harris benedict equation can be used very effectively to decide how much calorie you need depending on your workout programs or daily physical activity level. For this equation we need something known as Basal Metabolic Rate or BMR, as demonstrated :
Step 1 – Calculating the BMR
| Men | BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.775 x age in years ) |
| Men | BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years ) |
| Women | BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years ) |
| Women | BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years ) |
Step 2 – Applying the Harris-Benedict Principle
| Little to no exercise | Daily calories needed = BMR x 1.2 |
| Light exercise (1–3 days per week) | Daily calories needed = BMR x 1.375 |
| Moderate exercise (3–5 days per week) | Daily calories needed = BMR x 1.55 |
| Heavy exercise (6–7 days per week) | Daily calories needed = BMR x 1.725 |
| Very heavy exercise (twice per day, extra heavy workouts) | Daily calories needed = BMR x 1.9 |
Using this equation too you will see that if you lose 500 calories everyday you will reduce 3500 calories or 1 pound in a week. This is a serious research and not any fake stuff on my blog. Please plan and research accordingly.
Tags: calculate calorie consumption, calories for weight loss, calories weight loss, how much calories to eat
