How many calories do you need to eat to lose weight?
The most important factor in losing weight is caloric control, period. It’s basic biology rule as well as physics. If you eat fewer calories than your body needs, you will lose weight. But how can you find out exactly how many calories you need each day?
The term „calories” is most often associated with diet, and the word „diet” with weight reduction. Well … usually it is just like that, when we want to lose weight, we start counting calories. How many calories do you need to eat to lose weight?
It all depends on gender, height and current weight. The amount of calories also depends on the lifestyle we lead. The average woman should eat 1800-2000 kcal. per day to maintain weight and 1500-1700 kcal to lose weight at a healthy pace. It is an average, but nutrition has a huge impact on our health, so when planning weight loss, it is worth keeping in moderation in cutting calories.
What is calorie?
We all know, but for the record: this is an energy measuring unit. It is used to measure the energy value of food and drink. To lose weight, you need to eat fewer calories than normal, less than it needs and your body uses every day. To gain weight – you need to eat more. Theoretically – pure math.
„The overall balance and nutrition of your diet can affect the type of weight you lose, gain or maintain. If your macro balance is out of whack, you could be storing more fat or losing muscle mass, which can hinder your overall efforts.”
What does the expression „daily caloric balance” mean?
The caloric balance is the comparison between the calories consumed and the calories consumed. There is often talk of a negative, positive or zero balance. As you can guess, the negative balance is important during the reduction. This means that we need to burn more calories than we consume. A positive balance is the opposite, and a zero balance means that we eat as much as we burn to maintain our body weight.
How to reduce caloric intake without starving yourself?
Why Avoid Hunger? Because hunger resulting from improperly selected products makes it difficult for us to persevere in the diet. When we are hungry and malnourished, we have a worse mood and less motivation to act.
Is it possible to maintain a negative caloric balance, but successfully survive in such conditions? Yes, it is possible! Below are a few tips that will facilitate each reduction.
1. Eat more protein
When it comes to losing weight, protein is the king of nutrients. Adding protein to your diet is the easiest, most effective and delicious way to lose weight with minimal effort. Protein increases the metabolic rate and improves meal satiety.
Adding protein to your diet will help reduce the amount of calories you eat and obsess over eating, snacking, etc. Protein will make you feel full and satisfied with your meal.
2. Avoid sugary drinks and fruit juices
Another relatively easy change you can make is to eliminate drinking sweetened beverages. These include: sodas, fruit juices, flavored milk, and other drinks with added sugar. These foods are among the most fattening because our brains do not record calories in liquid form in the same way. Many people probably do not even know what their caloric surplus is due to such drinks. Instead, it is better to drink plain water, possibly water with lemon or mint.
3. Drink more water
One of the very simple ways to increase weight loss is to drink more water. Water fills your stomach. By drinking water before meals, you will eat less, and by drinking between meals, you will free yourself from snacking. If you are not into drinking water, try water with lemon, mint, cucumber, and maybe some other fruit. Try different types of water as each tastes different.
4. Exercise, move, play sports
Obvious obviousness. It’s no secret that you also need to move to lose weight. Training not only burns more calories and helps shape your body, but is also a time-consuming activity where you don’t think about the sandwich.
The second point is that when you eat less, your body begins to „conserve” energy a bit, and you burn less. A good solution is physical effort and strength training is especially recommended, which supports muscle development. This is important because the muscles that are not exercised and do not have excess energy will decrease and your metabolism will also slow down. By exercising, you can prevent this from happening.
5. Reduce your carbohydrate intake
Cutting carbohydrates is a fairly effective way to lose weight. Our appetite decreases and we consume fewer calories. In addition, it gives quick results, because we lose subcutaneous water. A low-carbohydrate diet also has many benefits for people with type 2 diabetes or metabolic syndrome.
Of course, we are not advocating that you cut carbs completely. They are also needed. However, it may turn out that when you analyze your menu, you will find that a large proportion of carbohydrates are simply unnecessary.
Focus on the least processed ones, with vitamins and minerals to complement your diet.
Perhaps you were expecting a specific answer to the question of how many calories you need to eat to lose weight. Unfortunately, this answer will be different for everyone, because it all depends on how much we want to lose weight, what is our starting weight, whether we are active or not, what is our gender, weight, height, age and many, many more.
A BMR calculator can be helpful, but the result is often imprecise. This may be a starting point for further analysis.
Certainly, during the reduction, you need to reduce the caloric content a little to get a negative caloric balance, but as you can see, it does not have to be associated with hunger and torment. It’s always a good idea to make a few minor changes. It’s also good to know that calories aren’t everything. We react differently to unprocessed foods and completely different to processed foods. The same level of calories may produce different results. The proportions of macronutrients in the diet are also important.
If you have problems with planning your activity and diet, I can help!