Proper Calorie Intake for Weight Loss...
you really live on 1200 calories a day?
What is the right calorie intake for weight loss?
Many aggressive diets recommend 1200 calories a day. Nutrition
scientists tell us that it takes approximately 3500 calories to gain or
lose a pound. If you want to lose one pound a week your calorie intake
for weight loss must equal 3500 fewer calories than your body is using.
Let’s break that down a couple of ways in order to understand what it
3500 divided by 7 (days in a week) is equal to 500 calories.
So, assuming your weight is holding steady, and you are not gaining
weight currently, if you cut back by 500 calories fewer calories a day,
then you will lose one pound a week.
500 calories is less than two average candy bars, or one candy bar and
one (non-diet) soda.
It is less than a burger or a sandwich from many fast food places.
It could be as simple as dropping the large fries from your order.
And yet, if it were that easy, everyone would be skinny right?
It’s not that easy to skip 500 calories if you are used to eating a
Let’s look at
this a different way...
3500 calories divided by 30 (days in an average month) is 116.
So if your calorie intake is reduced by just 116 every day your weight
loss will be one pound a month.
Before you think that isn’t very much weight loss in a whole month,
stop and think how many pounds you lost last month?
116 is less than half of one candy bar. It’s less than half of one
small bag of potato chips from the vending machine. It’s less than one
skim milk latte at the coffee shop. It’s less than one tablespoon of
If you can consistently cut out half of one snack every day, or switch
from regular salad dressing to nonfat salad dressing, you could
consistently be losing one pound every month. After six months you will
have lost six pounds.
Would that be worth it for almost no extra pain at all?
Have you lost six pounds in the last six months?
The right calorie intake for weight loss is any number fewer than you
are currently consuming. If you can develop a habit of consistently
reducing even a few calories every day you can achieve your weight loss
If you can do it, a wonderful side effect occurs. Once you lose the
first couple of pounds, you start to gain momentum. Once you start to
see consistent results because you are developing good habits, you’ll
find ways to knock another 116 calories off your daily intake and will
achieve more rapid weight loss.
Write down everything you ate yesterday, and everything you ate today.
Be really honest. Count everything, even that mouthful of food you
tasted off your spouse’s plate, or your kid’s plate.
Literally write down everything. You don’t even have to add up the
calories in what you ate (how depressing would that be anyway).
Just by glancing over the list, can you spot one hundred little
calories you could easily have gone without? It’s that easy. Just
gradually pair down what you eat.
Not holding steady, but gaining weight currently?
The same technique applies. Just write down everything you ate in the
last two days, and look for ways to cut down, just a little bit. The
idea in this case, rather than reducing your calorie intake for weight
loss, is to level off your weight and stop gaining. Once you find the
right calorie level that holds your weight steady, knock out another
hundred or so at a time and you will start losing weight.
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advice or treatment that may have been prescribed by your physician.Information
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