Diet & Plans
Reducing Body Fat
2000 Calorie Nutritional Needs
Article by Diet Bites
2000 Calories, the Standard Model for Nutrition
Whether it's the nutritional label or setting the recommendations for required energy values and activity, the 2000 calorie daily diet is the pattern used.
Nutrition Labels, Not Everyone Requires the Same Amount of Energy
Commercially produced foods are required to contain label listing certain nutritional values of the food or beverage.
Unfortunately, it's not well-understood that these are based on a 2000 calorie eating plan. Therefore, the recommended or suggested serving sizes don't apply to all consumers.
For example, if you're a petite lady - say 5'0" to 5'3" and you have a smaller body frame size and if you consume this amount of daily kcals and adhere to a sedentary lifestyle - or even a moderate lifestyle, you're probably going to be several pounds over your recommended healthy weight.
You're more apt to be at a healthy weight with about 1400 to 1700 kcals, depending upon your current energy levels.
Daily Calorie Recommendations
Fact: Everyone has a different amount of energy values required daily by their body. Even identical twins may have different nutritional needs.
Energy Output Varies From Day to Day
There is no way humanly possible that we can consume and expend an exact amount of energy each day. So how does our body weight remain relatively the same, day in and day out?
Body Set Point
That's how our weight stays about the same. The body's set point works to regulate and balance weight.
Sure, we may be a few ounces or even a pound or so heavier or lighter from day to day - but unless we make an effort to eat more or less, the set point remains undisturbed.
Impact of Sodium on Body Weight
Slight variances are generally attributed to the amounts of salt that we use on our foods.
When we enjoy foods that are heavily laced with sodium, the body can experience fluid retention issues which impact the weight scales.
Impact of Protein on Body Weight
Another area of the diet effecting our weigh is protein. While sodium encourages water retention, proteins encourage releasing fluids. And too many proteins can create imbalances within the body.
Your Personal Energy Needs
The number your body requires to maintain its recommended weight is ideal to you and only you.
If you're attempting to lose pounds, you probably already have a good idea of how much you need to weigh in order to be inside the healthy range.
If you have 10 or 20 pounds to lose, then you know what to do. Make that fortified effort to monitor the foods and beverages that you input into your day.
Add more activity to assist in burning excess fat. You don't need to cut your daily energy values substantially in order to drop this amount of fat. You're probably consuming 100 to 300 calories more than your body uses.
If you have 50 or more pounds to lose, you probably have room in your diet to cut your energy intake by 500 kcals per day. What will this accomplish?
A drop of about 2 pounds per week.
Doesn't seem like much?
Over the period of a year, that's over 100 pounds.