You can do all the hours of exercise you want, get all the supplements in the world and rub all the magic lotions and cream on your belly you can afford all day long, but in the end there is only one way to lose weight and that is a caloric deficit, which basically means burning more calories every day than those you consume whether it is by consuming less calories from your meals or by increasing the energy you expend with exercise movement and a healthy metabolism.
However, it is important to note that it is not as simple as continuously restricting your calories more and more every time wishing you keep losing weight. Your body is quite good at becoming efficient with the fuel you give it so it might fight against your fat loss goals by slowing your metabolic processes and by losing muscle instead of fat, both things are bad for you and we want to avoid them at all costs. So maintaining a moderate caloric deficit that allows you to stay healthy, burn fat and preserve muscle is the goal.
For different people, the answer is never the same to “How many calories can I eat a day for weight loss?” There is not one cookie cutter approach to weight loss. As featured on the Today Show (How to lose weight: Cut 500 calories a day, lose 1 pound a week (today.com), it is well-documented that a reduction of 500 kcal per day will promote one pound lost per week on average. So, let’s say that a person who generally overeats has a typical daily caloric intake of 3000 kcal per day. In theory, reducing daily intake to 2500 kcal per day initially should promote gradual weight loss. However, most of us have little patience and want what we want immediately. This often results in thinking that more has to be better—meaning more restriction. So instead of starting with a rational caloric level of just 500 kcal below the typical intake, people go crazy with diets as low as 1000 kcal per day. What is the harm in this? This kind of self-starvation can affect hormone levels and suppress one’s natural metabolism, leading to an increased chance of rebound weight gain. In addition, it can also lead to binge eating, associated guilt, and unhealthy compensatory behaviors. This kind of pattern turns us into a hamster on a wheel living a vicious cycle.
First of all, before knowing how many calories should I eat a day to lose weight, you would need to know how many calories I need to consume every day to maintain good health and well, keep me alive. Then you can start thinking about gradually cutting some calories out.
This might sound complicated as it requires some math with formulas that take into consideration your weight (in kg), your body fat percentage, your activity level and a couple mathematical constants.
So for example, if you’re a 200 lbs male (90 kg) with 20% body fat who trainings 4 days a week, your calculations would look like these:
As you can see from the calculation you would need to consume 2600 calories to maintain your current weight and you should start with a caloric deficit from that point down to start losing weight.
If all of these seem a bit complicated, fear not as nowadays it is quite easy to do this process with online calculators where you input your data and get an estimate of the calories you would need to consume every day to maintain your current weight, or you can let us do the calculations for you and help with your meal plans. From that starting point, you can start cutting your calories to stimulate weight loss.
We all want to reach our goals as fast as possible and cutting a lot of calories to get there faster seems like the way to go, however, that is not the best approach as that can cause damage to our bodies and health. Instead, a moderate restriction that allows us to lose 0.5 to 1 lbs of muscle per week is more desirable to maintain good health and to make the journey sustainable and easier to maintain in the long run.
A good way to start is with a caloric restriction of 100 to 200 calories for a couple of weeks and make sure you stay on that rate of 0.5-1 lbs of loss per week. You can keep adjusting this number but try not to go on a deficit higher than 500 calories, and definitely don’t go under your BMR number and never go under 1200 calories per day as it can cause serious health issues like metabolic damage, extreme hunger, malnutrition, hormonal disruptions, muscle loss, mood disturbances and menstrual irregularities.
You can check our article here to understand more of why it is not a good idea to lose fat faster than that rate.
Knowing this, how do we start a weight loss journey? What are the best foods for weight loss? The best foods are those that touch on some key components: convenience, budget-friendly, consistent calories, portion control, variety, appropriate macros and balance among food groups. And thus, Clean Eatz was born! Our team is focused on this very thing. Our insight to the impact that crazy schedules, unhealthy societal triggers, quick-fix fad diets and budget constraints can have on weight management led us to become passionate about developing a strategy to promote healthy eating without causing an additional stressor. With nearly 80 fresh food cafes (and growing!) located all over the nation (Locations - Clean Eatz), Clean Eatz is a one-stop shop for meals, smoothies and snacks (Cafe Menu - Clean Eatz). Need catering for office events? We’ve got you covered (Clean Eatz Catering - Delivery Menu from ezCater). In addition, you can build an entire meal plan to be delivered directly to your home (Meal Plan Builder | Custom Meal Plan Delivery - Order Online | Clean Eatz Kitchen!
Now that you have an understanding of how many calories should I eat to lose weight here are a few final tips to make your journey more sustainable and even more effective.
In conclusion, achieving weight loss and maintaining a healthy weight requires understanding the concept of a caloric deficit. It is important to gradually cut calories while ensuring you maintain muscle mass and prioritize your overall health. Calculating your calorie intake based on your basal metabolic rate and activity level can provide a starting point. Aim for a moderate caloric restriction of 100 to 200 calories, ensuring you do not go below your BMR or dip below 1200 calories per day. Focus on consuming sufficient protein, consider incorporating strength training, and monitor various markers of progress beyond just the scale. Remember, sustainable and safe weight loss is key to long-term success.
Consuming 1200 calories a day can be effective for weight loss, but it is important to consider individual factors such as height, weight, activity level, and overall health. Consulting with a healthcare professional or registered dietitian is recommended to determine the appropriate calorie intake for your specific needs.
To calculate calories for weight loss, start by determining your basal metabolic rate (BMR), which represents the calories needed for basic bodily functions. Then, factor in your activity level using a multiplier. Subtracting a moderate calorie deficit from this total can help you achieve gradual and sustainable weight loss. Online calculators and professional guidance can assist in this process.
One kilogram of body weight is approximately equivalent to 7700 calories. This means that to lose 1 kg of weight, you generally need to create a calorie deficit of 7700 calories through a combination of diet and exercise. However, individual variations and factors may influence weight loss rates.
]]>Lets dig into some delicious food:
For those of you who have checked out the recipes above, but prefer to have something healthy that’s ready-made to eat as soon as you’re hungry, try our meal delivery service Clean Eatz where we offer prepared meals, protein bars and dessert bars!
The criteria of being a low-carbohydrate food that is suitable for inclusion in a keto diet.
If you're craving junk food but want healthier alternatives, consider these options:
These options can help you satisfy your craving for junk food while still choosing healthier alternatives that are better for your overall well-being.
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Whether we want to admit it or not, we all worry about rocking our summer bodies. Alongside that desire comes internal self-talk, and if we aren’t intentional about it, this can be more debilitating than helpful. As a clinician, I have worked with individuals suffering from eating disorders for over 15 years. In my experience, here are my top ten recommendations for promoting a healthy body image this summer!
1. Instead of focusing on the flaws that you see in your body, focus on what your body has helped you to accomplish in life. There is no such thing as a perfect body. However, every body has contributed to completing important tasks. Let me give you some examples. Are you a mother? Then your body has completed an unbelievable feat. Have you competed as an athlete? Then your body has displayed your talents.
2. Think about how your body contributes to an enhanced quality of life. This is one of the most impactful examples I have used in therapy with my clients. Imagine the absence of vital independent functions like mobility. If you need a boost in appreciation of your body, take away a function for a day. Put one of your arms in a sling, try using a wheelchair or trying functioning with a blindfold or earplugs. I promise this will remind you to grant the appreciation that your body deserves.
3. Focus your attention on the parts of your body image that you like most. This can include not only your body itself, but your hair, your eyes and your smile! Reflect on compliments that you have received from your friends and family. If someone takes time out of their day to point out your strengths, chances are that you should be acknowledging them as well.
4. Establish a healthy eating pattern that provides a consistent sense of organization and healthy control. One of the most common reasons for a body image preoccupation is uncontrolled eating, which is often followed by bloating and discomfort. It is during these times of chaos that we often lash out negatively against ourselves! Avoid becoming a hot mess by staying focused and organized!
5. Let your body type guide your clothing choices instead of trying to mold your body image to a clothing size. How many of us have bought something for when we get skinnier or become more muscular? Most of us are probably guilty of this. Furthermore, get rid of clothes that are associated with an unhealthy weight or body size to promote maintenance of improved health. It is important that we embrace where we are throughout our health journey and celebrate success along the way.
6. Engage in daily exercise. This will not only improve overall health, but it will also make you feel stronger physically and psychologically. Recognition of your body’s strength will help redirect any potential negative body image towards positive perspectives.
7. Choose a target weight range instead of a single target number. It is normal for the body to fluctuate 3-5 lbs daily (or more!) and giving your body grace during times of fluctuation is essential to avoid negative body image cycles.
8. Be confident in your identity outside of your appearance. Everyone has unique skills, strengths and life contributions that make them who they are. Stop comparing yourself to others! Appearance is only one small piece of who you are. Practice daily positive self-talk. This could come in the form of journaling, messages written on your bathroom mirror with a dry erase marker or alerts on your phone. You might be surprised how impactful these positive messages to yourself can be!
9. Choose to be a critical viewer of social media. Pay attention to messages and images that negatively affect the way you feel about your appearance. We all know that marketing messages can be aimed at vulnerabilities and images are often photoshopped. Choose to engage in only those dynamics that promote positive self-talk and improvements in body image.
10. Surround yourself with positive and encouraging people. Toxic body image is contagious! If you are constantly in the presence of people who nitpick their own body image, weight and appearance, behavioral contagion is likely to take over! Eliminate that potential by choosing your environments very carefully.