Dieting for Weight Loss
Calculate Calorie Intake
If you're trying to lose unhealthy and unattractive extra
weight, you need to know how to calculate your calorie intake.
But before you do that, it helps to know what a calorie
actually is. A calorie is simply a unit of energy. The more
calories that a food or beverage contains, the more potential
energy it contains. One gram of carbohydrates contains 4
calories. One gram of protein contains 4 calories. Fat, on the
other hand, contains 9 calories per gram. These three elements
are essential to human health. If you know how many grams of
protein, carbs and fat something contains, you can easily
calculate the number of calories. Most of today's foods and
beverages print calorie count, as well as other nutritional
information, on the package.
Calculating Calorie Intake
When it comes to calculating your calorie intake, you'll
need to do some math. The first thing you'll need to know is
your BMR. Your BMR is a figure stating how much energy your
body actually needs to work properly. To figure out your BMR,
first multiply your weight in pounds by 4.35. Next, multiply
your height in inches by 4.7. Add these two figures together.
Now, multiply your age by 4.7 and subtract it from the total
you just figured out. This number is your BMR.
How Many Calories Do You Need?
To figure out how many calories you need to maintain your
current weight, you'll need to figure out your level of
activity. Are you sedentary, lightly active, moderately
active, or highly active? If you are sedentary, multiply your
BMR by 1.2. If you are lightly active, multiply your BMR by
1.375. If you are moderately active, multiply your BMR by
1.55. If you are highly active, multiply your BMR by 1.725.
The number you come up with is the amount of calories
necessary to maintain your current weight.
If you want to lose weight, you'll need to consume fewer
calories than the total you just figured out. It's important
not to cut too many calories, because your body needs them to
survive. Simply cutting out 500 calories a day and adding
cardiovascular exercise to your routine can help you lose one
to two pounds per week. Slow and steady weight loss is always
preferable to fast, dramatic weight loss as it is much
healthier. Always consult with your doctor before starting any
diet or exercise program. He or she can also help you figure
out how many calories you should be consuming for good health
and weight loss.
Reducing Calorie Intake
When it comes to reducing your calorie intake, there are
lots of easy ways to do so. Try choosing low fat versions of
foods like milk, yogurt and cheese. Go for poultry or fish
instead of red meat whenever possible. Even reducing portion
sizes can help you dramatically reduce the number of calories
consumed. Beverages are often sources of empty calories. By
reducing your soft drink and alcohol intake, you can
definitely lower the calorie count in your diet. Both soft
drinks and alcoholic beverages contain lots of calories, and
eliminating or reducing consumption of these items can help
you reach your goals.