How Many Calories Should You Eat per Day to Lose Weight?
When you change your lifestyle to a healthier one, the million-dollar question is around, how many calories can you eat to lose weight? The truth is that first of all you have to be aware that you have to find a balance between diet and physical activity, with 70% being the first and 30% the second. If they do not complement each other, you will not lose whatever you want.
How Many Calories Should You Eat per Day
You have to train the mind because once you decide to lose weight, you have to take into account that, at least, during the first month, some foods such as junk food, processed foods, chocolate, and its derivatives, industrial pastries must be eliminated, any frying, soft drinks, alcohol, among others. New postures must also be adopted to eliminate calories, such as the intake of water, which should be a minimum of 1.5 liters of water per day. As if that were not enough, it is also positive and beneficial to cleanse the body that you choose to drink tea (red and green are the best and those that cleanse the most impurities in the body).
In turn, a sedentary lifestyle must be abandoned, that is, avoiding the car and public transport if there is a short distance where you want to go since these small changes make the body change its appearance and consequently lose more calories throughout the day. If you do not have time, the idea is to go for a walk even if it is 20 minutes, in addition to losing weight helps to eliminate the daily stress that accumulates.
Calories to lose weight
One factor to consider is the number of calories that are ingested and expended. That is, if more calories are consumed than burned, it is logical not to lose weight. That is why a radical change must be made in terms of daily habits and routines to reduce the intake of those calories by eating healthy and healthy. To avoid arriving anxiously at the main meal times, it is necessary to eat between meals to make a sum of 5 meals a day. In between snacks, you can opt for slices of 0% fat turkey with fresh cheese, a fruit, or a handful of natural nuts.
It all depends on sex, age, weight, height, but generally, an adult usually burns between 1900 and 2100 calories a day. Therefore, starting on this basis, you should try to ingest less of those calories and add sports to achieve weight loss in a balanced, healthy way without damaging it.
Keep in mind that the energy expenditure of each person depends on several factors. Also, it should be noted that even sleeping causes about 50 calories per hour to be lost. Getting dressed, typing on a computer, and small daily activities cause energy and, therefore, calories to be expended. Consequently, you have to eat steamed and grilled, avoiding any fatty food, especially at dinner. If calorie intake is reduced at meals and sports are added, the weight loss is more than assured.
How to calculate the calories to be consumed
They can be calculated thanks to the Harris-Benedict method, which is another way to see how many calories can be consumed throughout the day. You must multiply the weight in kilos by 25 if you are a man and 23 if you are a woman. Then depending on age, values should be added or subtracted to the final result to know how many calories should be consumed daily. For those under the age of 25, 300 calories are added to the result obtained. Between 25 and 45 years, the result that appears from the previous multiplication is left.
For people between 55 and 65 years, 200 calories are subtracted from the final result, and over 65 years, 300 calories will be subtracted from the result. To know more accurately how many calories should be ingested per day, it is necessary to add 100 calories to the result if you do a physical activity such as taking a walk. At the same time, 300 calories will be added if the activity that is practiced is more intense.
When preparing food, the variety and cooking of the food must also be taken into account. That is why white meat, such as chicken and grilled turkey are ideal foods for mealtime. As a garnish, it can be complemented with a lamb’s lettuce salad with tomato and onion or, failing that, with a vegetable dish such as green beans or broccoli.
The whitefish for dinner is one of the options healthier along with some grilled vegetables like cabbage, chard, peas, among others. Also, it is necessary to take into account eating at least two fruit pieces a day and no later than 18:00 since they contain sugars and, therefore, would not lose as many calories.
Some of the activities that can be done to lose weight are joining the gym, practicing cardiovascular exercises the first few weeks to adapt the body to the new routine, and then introducing aerobic and strength exercises. In this way, the body will also tone up, not only lose weight. Also, in the gym, you can not only perform machines that can be boring and monotonous for some people, including Zumba classes, aerobics, body-pam, etc. For example, spinning is one of the most intense and fun activities and one in which more calories can be lost.
However, there is another alternative: swim freely in the pool since it is one of the complete sports, and therefore, some 600 calories will be eliminated for 45 minutes of swimming. It is not necessary to go every day since it is always positive that there is a day in between to rest. By going about 3 times a week or practicing it, this number of days will be more than enough so that together with a healthy and balanced diet, they lose enough calories.