The amount of calories you need each day depends on various factors, including your age, lifestyle and personal metabolism. If we focus on the average daily calorie requirement, the recommended range is between 1,600 and 2,000 calories per day for women aged 19 to 50. On the other hand, men aged 21 through 50 should aim for 2,000 to 2,500 calories every day. It is important to remember that these daily calorie consumption amounts are not set in stone. They could be adjusted based on your lifestyle, preferences, and weight loss or gain goals.
How Are Calories Related To Weight Loss?
Calories are units that measure energy. We need a certain number of calories to fuel our bodies, but balancing how many calories we take in with how many we burn off is key to weight control.
Many people believe that eating fewer calories is the key to weight loss – this is true if you’re trying to lose weight, but it isn’t the whole story! For your body to function properly, you need a certain number of calories every day. If you don’t get enough calories, your body goes into ‘starvation mode’ and starts to hold on to the little energy that it gets. This is why many people struggle to lose weight or find that they gain weight even when they’re trying to lose it. Keep in mind that losing weight takes time and consistency in your eating habits and exercise routines.
How to Reduce Calorie Intake?
Cutting calories can be a sure-fire way to lose weight, but if you make poor food choices to reach your calorie deficit, it’s likely not going to work out in the long run. It’s expected that people who cut calories will simply eat more nutrient-poor foods like soda, donuts, and candy while still consuming many calories. Therefore, it’s highly recommended to make a few other changes to your diet and lifestyle to help you maintain a calorie deficit without feeling hungry or deprived. Here are some strategies you can use to help reduce caloric intake and accelerate weight loss.
Reduce Portion Sizes
When it comes to reducing calorie intake, it is critical that you commit to stick to smaller portions. The easiest way to do this is by eating off a smaller plate or bowl. The larger the plate or bowl, the greater the risk of overeating. You should also avoid eating directly out of the packaging. Instead, use a measuring cup or spoon to ensure you pour out a proper serving size.
Avoid Liquid Calories
If you drink soda, juice, or alcohol regularly, these are often the biggest contributors to weight gain. Typically these beverages contain a significant amount of sugar or high-fructose corn syrup. The calories in these drinks don’t get registered by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Consider replacing sugary drinks with calorie-free beverages like water or unsweetened green tea to help reduce your calorie intake and lose weight.
Eat Slowly And Mindfully
Eating too quickly is one of the biggest culprits for overeating, so take your time and chew each bite carefully. Some studies have shown that by chewing each bite at least 25 times, you increase feelings of fullness and slow down the overall consumption rate. Reducing caloric intake has to do with enjoying each bite, so pay attention to your food; savor it and enjoy every mouthful!
Incorporate Healthy Foods
Change your diet to include more whole grains, fruits and vegetables, lean proteins and low-fat dairy foods. A reduced-calorie diet is the first step in losing weight. So start by eliminating empty calories, such as soft drinks and candy. Once you’ve changed your diet to include healthier choices, you can safely eliminate between 500 and 1,000 calories a day from your usual diet without feeling hungry.
Exercise for an Hour Each Day
This will reduce your caloric intake by about 500 calories per day since your body will burn up the amount of fuel it takes to run for an hour at a moderate pace. If you are now sedentary, begin with walking or light aerobics. Increase the intensity of your workout over time to burn more calories. For example, if you weigh 150 pounds, you’ll burn about 350 calories in an hour if you walk briskly at a pace of 4 mph.
The Bottom Line
We all need calories to eat to survive. To provide energy, the body metabolizes carbohydrates, proteins, and fat. Calories are a measure of food energy. They tell us how much energy a particular food has and how much work the body has to do to digest it. When you eat more calories than your body burns, you gain weight and vice versa.
Just because you’ve calculated your daily caloric intake, don’t take your diet down a notch. You must remember that calories from different foods have different effects on the body, so keep in mind that the best diet for you may not be the same for someone else. But if you are looking for a way to eat less and lose weight, counting calories could be a valuable tool in your weight loss arsenal.