There is a general ideology about losing weight that contradicts the real fact. People always think that for you to lose weight, you need to eat less. To an extent this is right, but if we are to take a practical look at the situation, losing weight is way more than that. For losing weight you need to a clear concept about calories for weight loss.
Weight loss is more of a daily count rather than the general estimate we all think it is. For you to lose weight, you need to know precisely how many calories you need to burn daily to lose weight. This is exactly the point where the weight loss counts come in because you won’t be able to lose weight effectively without proper knowledge about how this is done.
Right here, we will be taking you through the process involved in losing weight and how many calories you need to burn to lose weight. What will be sharing here will give you a proper knowledge about what you need to do more often to lose your targeted daily weight, what to eat to reach these daily goals, and how many calories you need to keep burning daily.
When it comes to losing weight, the ideal way is to lose one to two pounds per week. This simply means that you need to burn about 500 to 1,000 calories per day. However, you need to make sure the number of calories you will be losing per day will be more than the number of calories that you consume.
How to calculate caloric deficit for weight loss?
According to the biochemical and nutritive study of food substances, a pound of fat equals 3,500 calories. This simply means that for you to lose weight, you need to lose two or three more pounds per week to lose weight. This weight loss target is considered the best and the most effective and safest way to lose body weight. Practically, the simple means you have to lose more 500 calories daily.
Losing weight rapidly might seem to be the best option when it comes to losing weight. But according to the health organization, this should be discouraged. Trying to put your body through that rapid process will cause more harm than good. Rapid weight loss causes nutrient deficiency, stalled metabolism, and muscle loss and weakness.
Instead of trying to lose weight that way, you can create a caloric deficit in your body. This caloric deficit has to do with burning more calories than you consume daily. To do this, the first thing you have to do is to try to figure out how much calories you consume daily and how much you burn without undergoing any form of exercise.
If you are not conversant with how to go about this, there are several online calorie calculators that can help you calculate this and come about the correct answer. A good example is the common calculator.net that everyone seems to know about. MyPlate is another online calorie calculator you can check out. This caloric calculator can be used to determine how much calories you consume daily in comparison to the actual calories you should be consuming. This caloric calculator doesn’t just arrive at this using random values, it takes into consideration the current age you will be providing, gender, basal metabolic rate (BMR), size, the level of your daily activities and your weight loss goals
To get the best result when trying to lose weight, you need to make sure you exercise your body without increasing the level of your calorie intake. If the amount of calories you consume exceeds what your body needs for proper maintenance, you won’t notice any significant loss in your body weight even if you hit the gym 24/7.
For example, if your initial weight is about 155 pounds and you burn 2,000 calories daily and eat the same amount of calories per day, you will only be able to maintain your body weight without any significant increase or decrease because you have been able to set up a calories equilibrium. But if you decide to jog at 5 mph for 45 minutes while still maintaining that calories level, you will be able to lose about a pound of your body weight per week. The loss can even be more significant if you choose to cut down about 300 to 500 additional calories from your diet.
How Much Exercises to Lose Weight?
According to a moderate-intensity cardio exercise research carried out by The American College of Sports Medicine, it was recommended that an adult who weighs between 150 to 200 pounds needs a weekly cardio exercise of about 200 to 300 minutes or needs to burn between 2,000 to 3,000 calories per week to lose a considerable amount of weight.
Ideally, a significant loss in weight should be more than five percent of your total body weight. With further conversions, this means you will be losing 0.6 to 0.85 pounds every week.
How Many Calories Should I Eat to Lose Weight?
There are no doubts about the fact that exercise helps to lose body weight. Likewise, you can’t afford to put your diet into consideration. According to a recent study, people that are obese and try losing weight through only exercises loss only 2.4 percent of their body weight. While does that prefer the use of proper dietary plans to lose about 4.8 percent of their body weight.
On the other hand, those that decide to combine both diet and exercise lost 10.65 percent of their body weight. This is a clear indication that the combination strategy is the best you can use if you want a significant loss in your body weight.