You have to calculate your calorie intake very good for weight loss.
In a pound of stored fat are approximately 3500 calories. So if you exercise or follow a diet, or by combining both, you will lose one pound of body fat if you are creating a 3500 calories deficit. If you create an approximately 7000 calories deficit you will lose two pounds and the trick goes on, with 10500 calories deficit you will lose three pounds. (On average 75% of this is fat, 25% lean tissue).
The calorie deficit can be achieved either by calorie-restriction alone, or by dieting or exercising, a combination of fewer calories in (diet) and more calories out (exercise). If you want to sustain your weight loss that is almost impossible without exercising and increasing regular exercise, you must follow a diet and by combining these two will result a program that is best for lasting weight loss.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Everyone is different and has a different lifestyle and because of this everyone will have a different daily calorie intake requirement.
What happens when calories are too low?
Reducing your calorie intake drastically with 1000 or more calories is not safe. The useful and healthy guideline for lowering your calorie intake if you want to burn the fat is to reduce your calories by at least 500. The American College of Sports Medicine recommends the levels for a minimum calorie intake per day for a man, that is 1800, and for a woman 1200. The calorie level never drops below these numbers that are quite low. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit.
1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
If you want to lose weight, set a target calorie intake below your total daily expenditure.
If your progress is slowing down, add or subtract a bigger number of calories to your calorie intake. For most people, a calorie plan of plus or minus 300 to 1000 calories per day will do the job. Every week weigh yourself and recalculate your total daily energy expenditure.
If you are a female, never eat less than 1200 calories per day. If you are a male, never eat less than 1800-2000 calories per day.
In a pound of stored fat are approximately 3500 calories. So if you exercise or follow a diet, or by combining both, you will lose one pound of body fat if you are creating a 3500 calories deficit. If you create an approximately 7000 calories deficit you will lose two pounds and the trick goes on, with 10500 calories deficit you will lose three pounds. (On average 75% of this is fat, 25% lean tissue).
The calorie deficit can be achieved either by calorie-restriction alone, or by dieting or exercising, a combination of fewer calories in (diet) and more calories out (exercise). If you want to sustain your weight loss that is almost impossible without exercising and increasing regular exercise, you must follow a diet and by combining these two will result a program that is best for lasting weight loss.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Everyone is different and has a different lifestyle and because of this everyone will have a different daily calorie intake requirement.
What happens when calories are too low?
Reducing your calorie intake drastically with 1000 or more calories is not safe. The useful and healthy guideline for lowering your calorie intake if you want to burn the fat is to reduce your calories by at least 500. The American College of Sports Medicine recommends the levels for a minimum calorie intake per day for a man, that is 1800, and for a woman 1200. The calorie level never drops below these numbers that are quite low. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit.
1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
If you want to lose weight, set a target calorie intake below your total daily expenditure.
If your progress is slowing down, add or subtract a bigger number of calories to your calorie intake. For most people, a calorie plan of plus or minus 300 to 1000 calories per day will do the job. Every week weigh yourself and recalculate your total daily energy expenditure.
If you are a female, never eat less than 1200 calories per day. If you are a male, never eat less than 1800-2000 calories per day.
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