You should eat these many calories to lose weight
Here's how to know the exact amount of calories whose body needs.
Should youCount the calories, WhereNOT count calories? It seems to be the secular debate between health professionals and dietitians. On the one hand, many experts will say that thequality food imports more - focus on a full diet ofNutrient Foods andcomplex carbohydrates. While others will say that understanding completely theamount food is what helps you lose weight from calories andmacronutrients.
However, there are many experts who say that focusing on qualityalsolikeThe amount of your food is important. And while it's easy toDefine a healthy plate And focus on nutritious food consumption, what does this mean in terms of counting calories? How many calories should you eat to lose weight? (In touch:15 underestimated weight loss tips that actually work)
First of all, it is important toCalculate your calories based on your basal metabolic rate.
"Each person has a unique metabolism, the rate at which they burn calories", declaresTrista Best, MPH, Rd, LD of the balance a supplement. "This number is equivalent to the number of calories that they should consume during the day. For most healthy adults, it is about 2,000 calories a day."
Although 2,000 calories a day is an average number for adults, it may be more than your specific body needs.
"There are a number of commonly used common equations, such as theEquation Mifflin St Jeo, which calculates the calorie requirements of your body according to the size, weight, age and sex, "says Rachel Paul PhD, RD ofCOLLEGENUTIENTIONRIONISTIST.COM. "Most [Calorie-Country Applications] will use one of these equations. These are quite accurate, but they are often used because they are the fastest and easiest way to get a number. However, they do not take into account an individual metabolism of the person and genetics. "
So, how are you supposed to know what works for your body? Paul recommendsFind your specific caloric needs before defining any type of calorie deficit to lose weight.
"A potentially more specific way to calculate its calorie requirements would be to eat them as they generally occur without modification of about 7 days. At this point, we would receive the average calorie consumption for these days," said Paul.
Follow-up of a normal week of restoration can help determine what your body needs in terms of calories every day. However, Paul points out that people can change their current consumption during the week as they follow their consumption, which can make it difficult to measure accurately.Be honest about the admission of calories you need for a weekBefore creating a calorie deficiency.
Once you have found this number, you can make a suitable calorie deficiency. This can be based on yourWeight loss objectives-I like how many books you want to lose a week.
"I recommendA small caloric deficit (250 calories, to lose about 1/2 pound a week) In order for the person to create long-term changes, rather than radical diet approaches, which often include much larger calorie deficits and are unsustainable, "says Paul.
The best says that even a caloric deficit of 300 to 500 calories a day can be useful for losing weight. However, Paul does not recommend that none of his clients pass through 1,200 calories a day.
"If you know your BMR, you can adjust your calorie consumption for a short time to create a calorie deficit, which can cause weight loss," says better. "This method should not be a long-term solution to weight loss because it is not sustainable. Forweight maintenanceYou will always need to know what is your metabolic rate and stick to this number a day. »
Follow-up of your food may not seem easy to do, so many nutritionists recommend using an application where food search and follow them is transparent and simple.
"Use a tracker of food and exercise calories, likeMynetdiary, is a great way to define your calorie goal, then monitor your calorie consumption and exit through activity, "says Brenda Braslow, MS, RD." If you do not lose, you can reduce your daily calorie consumption goal or longer reach results. "
Paul also recommends using an application as Loose it! to its customers of nutrition. Loose it! Offers a free version of their application to track calories, while the premium version allows you to define other types of macronutrient intake as objectives and percentage of body fat.
Now that you understood how many calories to consume in a day, here is How many calories burn every day, say experts.
