How Many Calories to Lose Weight?

Knowing how to count calories, how to find them and how to reduce their consumption, is important in order to lose weight for yourself.  Counting calories once you know how many calories to lose weight is a rather easy and effective way to lose weight. We want to help you understand what you need to know about counting calories and lose weight. Also read: 5 ways to count calories in a simpler system.  

2012 JAN 25

> STEP 1: KNOW WHAT A CALORIE IS
The first step to lose weight by counting calories is to understand what a calorie is and how many calories to lose weight and how it impacts your body weight. Knowing how many calories to lose weight is critical.  First, a calorie is a unit that measures the amount of energy contained in food (whether solid or liquid). Scientifically, a calorie is the amount of energy needed to raise the temperature of one gram of water one degree Celsius (more specifically, from 14.5 ° to 15.5 ° C). Read: Exercise for weight loss: the best 6 . Your body uses calories of energy to do all kinds of activities: basic biological functions to tap on your keyboard or jog. We all need a specific individual in calories per day. The need for calories is required to maintain our current weight. If you eat less or burn more calories than needed calories a day, you will lose weight. This is called a calorie deficit. Each 8000 calorie deficit you lose weight by about  2 lbs or 1 kg. Read: Calories burned per activity per hour.  

> STEP 2: HOW MANY CALORIES TO LOSE WEIGHT PER DAY? 
There are several ways to determine how many calories to lose weight and you need to maintain daily for your current weight. Knowing your daily caloric needs, you can then take steps to lose weight. Read also our hundreds of tips to lose weight . To calculate the daily calorie needs there is a formula known as the Harris-Benedict formula which uses a mathematical formula for determining your calorie needs based on your gender, body weight and your level of physical activity. This formula gives two results:

·         The first result is knowing your need for how many calories to lose weight per day,

·         the 2nd result is your basal metabolic rate. This is the number of calories you should consume at least to properly operate your     
          body (below the amount your body is malfunctioning).


You can use a calculator for the results of your daily calorie needs . Once you have counted the number of calories you need to maintain your current weight, you can create your own goals to lose weight. The number of calories you need to reduce your daily food consumption depends on you (your gender, your current weight and your activity level). Remember that you need to create a deficit of 8000 calories to lose weight  2.2 lbs or 1 kg. Read also: Consume fewer calories per day: 7 tips . Most people find it easy and effective way to reduce from 250 to 500 calories per day. Be careful not to consume too few calories (less than 1200 calories per day) because when you under-feeding in this way, you put your health at risk.Read also: Eating too little for weight loss: what are the dangers? 

> STEP 3: HOW MANY CALORIES ARE IN FOOD?
 The next step in our reasoning to count calories to lose weight is to learn to read a food label to identify the calorie content of food (whether solid or liquid), or to find the account in calories for a food with another method (using the tables of food calories). Read also: 10 tips for reading food labels (see above tabs). The produce food that you buy have a label on them, containing their nutritional information. The information most commonly given is the number of calories per 100 grams of the food (or 100 cl if it is a liquid food).  You can also find out how many calories in hundreds of foods and their intake of vitamins or protein, carbohydrates, lipids. Read also: How many calories to lose weight, according to step 2.

 > STEP 4: PORTION SIZES AND COUNTING CALORIES 
Portion control is the most important steps in how many calories to lose weight by counting calories. You must begin to measure your food portion sizes to count calories with success. For example, if a packet of crisps says it provides 120 calories per serving, but you eat a large portion of the package (without end), how would you know how many calories you have consumed.  However, if the package said to contain 10 servings (for example), if you remove all chips first to put them in a bowl then divided into 10 small bags of equal size, you know you eat 120 calories Each small bag of chips. Read also: Manage portions: how to stay in the good parts? If the label of a food product specifies the number of calories in 100 grams, you can count calories easily taking into account the total weight of this product. For example, a pack of 500 grams of a certain food that he brings 200 calories in 100 grams, this means that if you eat a whole line, you will consume 500 / 100 x 200 = 1000 calories. Read also:Portion Control: 10 tips for portion control . If a liquid food indicates that it provides 300 calories per 100 cl, and that you see on the packaging that contains 75 cl, you will know how many calories it provides of 75 cl by the following calculation: 300 / 100 x 75 = 225 calories. Read also: Drink less sugary drinks to lose weight . Other foods may also list "X number of units" or "X bits" (like candy). For them, you can count the number of pieces that are a part. Read also: The hidden calories . Some solid foods list a weight as 25 grams for one serving. You will have to use a kitchen scale to measure their portions. For example, a solid food indicates that it provides 150 calories every 25 grams. You should use a kitchen scale to see how many calories you consume. Read also: Reduce calories and waistline in just 14 stages . Some foods simply indicate that their is an entire portion. This means that all the content in the food packaging of such foods provides the number of calories on the label. In this case, remove the entire contents of the food package and cut before weighing (if a solid food) or the measure (if it is a liquid food) for information how many calories you consume per serving. For example, if a cake says it provides 800 calories, cut it into 8 slices of equal size for every room that gives you 100 calories. Read also: Fewer calories: 50 ways to consume fewer calories . 

> STEP 5: KEEP A HISTORY AND REDUCE THE NUMBER OF CALORIES TO LOSE WEIGHT
by counting calories, you can keep a food diary to keep a record of your food consumed and the number of calories associated with day by day to determine how many calories to lose weight. Make a note in your food diary the name of the food, time consumption and the number of calories it brings every time you eat a food. Read also: Keep a food diary helps a lot to lose weight . At the top of every day in your food diary, you can specify the total number of calories "consumables" for that day. Then you simply subtract the number of calories of food consumed, as you go.  For example, if your goal is to consume 1700 calories a day, and if you eat something for breakfast that gives you 500 calories, you can still eat 1300 calories until evening. Counting calories then you will really lose weight. Read also: 10 tips to lose weight and stabilize . In listing the food consumed and the time that you eat (in addition to the number of calories provided by each food) in your food diary, you will have the possibility to assess potential problems of feeding behavior (snacks, compulsive cravings, eat your emotions , etc.). and lose weight more easily. Read also: Nibbles: stop snacking, how to avoid snacking .Examine your daily diet as often as possible to identify ways to reduce calories. It will probably be easy to find many ways to reduce pain-free to reduce your intake of calories. For example, if you regularly exceed your daily goal of 100 calories, drink one less can of soda will remove the excess. Read also: How to lose the habit of drinking sodas? It is important that you identify the foods to eat as little as possible or decrease in quantity with a good knowledge of nutrition in mind. Eat a balanced diet and avoid unhealthy foods , which often provide empty calories keeps you from knowing how many calories to lose weight. Before you decide to avoid a particular food, consider its nutritional value. In other words, do not avoid drinking a glass of orange juice just because you want to use the calories "saved" to eat a biscuit. All foods do not have the same nutritional value for your organization. All calories are not equal . What do you think of our steps to lose weight by counting calories? Have you determined how many calories to lose weight or decided to count calories to lose weight?

                                                                                                                                                    from → Well Being

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