If you hope to lose weight in the new year. Someone will most likely tell you that the answer is simple! eat less, lose more.
Others might tell you that because one pound of fat is roughly equal to 3,500 calories. All you have to do is to cut that many calories from your weekly diet, and voila, the weight will drop.
Frustrated with the numbers on the scale, even if you follow these so-called proven weight loss tips. It can tell you more. First of all: not all calories are the same.
What to Know About Nutrition?
“When it comes to losing weight and maintaining weight, calories are important. In order to lose weight, you need to consume less energy than you consume,” said Erin Palinski-Wade, R.D. The author of The Weight Loss for Dummies.
But the energy you consume every day depends on your [basic] metabolic rate and your physical activity. Palinski-Wade said, your basal metabolic rate, which is how much energy you consume. Depends on your digestion process The number of calories burned.
He explained that calories that are easily digestible, such as simple sugars in soda. It can be easily converted into energy so that your body does not have to work so hard. But calories from lean protein or resistant starch. As fiber in beans and lentils are more difficult for the body to break down.
This means that more energy is burned in the process of digesting these foods. Which increases the total calories you burn during the day,” Palinsky-Wade said.
Think of it this way: If you eat a 1,600-calorie diet rich in simple sugars. Palinski-Wade says that your body needs to burn about 100 calories during digestion.
But if the same 1,600 calories come from foods rich in fiber and protein. Then you will burn about 300 calories during digestion. “Over time, this difference in calorie consumption can have a significant impact on weight.
The type of calories you eat can also help calm or relieve hunger and satiety. For example: because these simple sugars are easy to digest, your body can prepare faster; this is why even if you just drank a bag of M&Ms, you are still hungry.
If you keep doing this, you are likely to continue to feel hungry and dissatisfied. Palinski-Wade said that this will lead to more calories throughout the day. And more calories than you burn will affect your ability to maintain your weight in the long term.
The Exercise Equation
Nutrition is not the only part of the weight loss game. It is also important to spend time exercising. The Centers for Disease Control and Prevention (CDC). It recommends that adults exercise 150 to 300 minutes or 2.5 to 5 hours of moderate-intensity. Every week to help prevent critical diseases such as heart disease, type 2 diabetes, and cancer.
Carrie Dorr, founder of PureBarre and Life Smart. A holistic health platform, said that although this is a solid starting point if you want to lose weight. You need to take enough exercise to burn more calories than you consume.
I think weight loss is a mathematical equation,” he said. “If your body burns calories at rest (when not exercising) plus. The calories burned during exercise exceed the calories you burn.
you will lose weight.” That’s why it’s great to choose an exercise program that can help you increase your metabolism.
Help, so you can continue to burn calories for a long time after you finish your workout. It is called subsequent hyperoxia, or EPOC, and high-intensity interval training (HIIT) is a common method of getting the body into this afterburning state.
It is also very popular because although the intensity is high, the exercise time is usually short, which makes them very suitable for busy women.
But Dole quickly pointed out that this training method is not his only choice. “A combination of aerobic exercise (such as walking or running) and strength training is most conducive to weight loss and overall health,” she said.
The Bottom Line
Palinski-Wade said that to truly answer the question “How many calories should I eat to lose weight?”, you need to understand your needs and total calorie intake.
For this reason, it is generally accepted to follow the Harris-Benedict equation. The first thing you need to know is your basal metabolic rate or BMR, which you can calculate by entering your age, height, and weight in this calculator.
Then choose your daily activity level, from sedentary to very active, and follow the suggested equation. This final number will provide you with the total calories needed to maintain your current weight.
Once you have it, you can properly adapt to lose weight. This will naturally help you control your serving size and lose weight while taking in health-promoting nutrients.
You can also use ChooseMyPlate.gov to learn more about the five food groups recommended by the USDA that are considered the cornerstones of a healthy diet.
A good rule of thumb: fill half of your plate with fruits and vegetables, fill a quarter with protein, and fill the rest with whole grains. Put a cup of milk or a cup of yogurt on it, and you can start, no need to count calories.