Starting a weight loss journey can be confusing with so many different programs to follow. Here at the sisterhood we want you to lose weight in a healthy and safe way. This past week we have outlined just a few different weight loss programs such as Weight Watchers and the South Beach Diet. Have you ever tried them? I was a weight watcher at one point but overall I watch caloric contents of food as well as serving sizes.
Remember way back in school when we all learned what a calorie was? Am I going to recite the full definition here? Nope, boring. Instead you can refresh your memory here if you would like.
So if you decide to start counting calories, I suppose we should start with the basic principles, right? Right. Basically you need to eat less calories than what your body needs to burn for energy. If you end up eating more calories than what your body needs, the excess calories you have consumed gets stored as fat.
Just how many calories do I need to eat in one day to lose weight?
There is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math. There are factors such as sex, age and activity level. The more energy you burn (such as walking) the more calories your body needs.
The most common diet that most food labels list is a 2,000 calorie diet. Many dietitians I have met suggest and 1800 calorie diet to lose weight. Remember everyone is different. Calculate what is right for you!
Yes just like with figuring out how much fiber, fat or water you are to have each day, Calories are no different. Most calculations gives you the number of calories to maintain your body weight. But if that is not your goal, you will need to cut calories out of your daily diet.
Try this calorie calculator! It gives you the number you need and for weight loss!
Every 3,500 calories is equivalent to one pound!
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.
So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both and you get the picture. Ideally, you should do a combination of both! (such as cut back 250 calories; burn an extra 250 calories).
Can you think of one thing that is 500 calories that you are willing to give up? I have. No more soda for me! What are you willing to give up?
Never cut back to fewer than 1,200 daily calories without medical supervision.
Now is the time to start changing small thing in our diets. Such as whole grain breads instead of white bread, lower fat milk, or even making the change to diet soda. You can do it. Start reading your labels and keep track of your food,even if for one week! You will start getting the hang of it in no time. There are some fabulous websites out there to help you count and keep track too! Here are just a few…