How Many Calories Should You Lose To Become Fit

Hand with marker writing: How Many Calories?

We all want to lose weight but it does not stop there as looking good, fitting in our clothes from the time when we were young and getting healthy is also part of the perfect package we desire. For people that are new to this arena, counting calories or cutting off calories might seem like an abstract concept or even a tiring one.

Admittedly it is hard to count each calorie intake but to be able to lose weight you need to be precise and consistent. There are different ways to calculate calorie intake in a manner that fits you and your body gets enough nutrition without causing a harmful calorie deficit nut it is important from the get go whenever you decide upon a weight loss program.

Understand that our body has natural cravings for food and the maximum amount of calorie deficit we should make our bodies bare is 15%. At the same time weight loss metrics should be just 0.5-1 % of our entire body mass.

Moving on the first and the easiest way to calculate calorie intake is by using the value of your body weight in pounds and multiply it by 10 to get a lower threshold and multiply it by 12 for the higher threshold. This generally suits everybody unless they are really overweight in which case using the weight multiple by 10 is the recommended amount of calories intake in order to lose weight.

However, this is an old school way and might get different results as the variables or key factors are not all placed at the time of calculation. A more efficient and effective way is by reverse dieting where you first seek to gain weight and then lose it over a period of time.

lose calories to become fit

This requires soundness of mind as the initial weight gain might seem to oppose your goals but rest assured, the patience and determination definitely pays off at the end. It takes at least a month for this method to be effective. At the starting point calculate your weight and multiply it by 12. The resulting figure is the amount of calorie you need to intake for the next couple of weeks and keep a check on your weight. If you gain weight then it is a sign that your body is storing glycogen and intracellular water which is different from fat.

If you don’t gain weight then add at maximum a 100 more calories till you start gaining weight weekly. Then start cutting off 15% of the calories from your daily intake and reap the benefits of weight loss. What essentially happens is that your metabolism starts working at full capacity after gaining nutrients over the past month and you burn fats faster.

The most contemporary and technical way is by using a calorie calculator where daily activities, your weight details, calorie restriction and macronutrient ratios re used and mathematically such as through the Harris Benedict formula daily fat, carbohydrate and protein grams are calculated or you.

Measuring calories intake is not an independent process. You can try all the possible ways and compare to find the most feasible track for you while simultaneously strengthening your metabolism and monitoring your weight loss.

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