Calories: How Many
It takes 3,500 calories to equal one pound of body weight.
Generally, dieters dump an average of 1,000 calories per day in an effort to lose 2 pounds of body fat per week.
A two-pound per week weight loss is awesome! To see how much two pounds weighs, lift the wart off your mother-in-law's chin.
As a note, you should never go below 1,250 calories per day without your doctor's approval. If you are in need of losing a lot of weight, you may require more calories, so you'll definitely need to check in with your doctor before proceeding on any diet plan.
Let's take a look at Dieter Ellen who is in need of losing quite a lot of weight - 110 pounds. Her recommended healthy weight requires 1,500 calories to support. She is currently consuming 3,500 calories per day.
While over 100 pounds appears almost overwhelming, Ellen suddenly has a positive advantage. She can reduce her daily caloric intake to 2,000 calories - thus losing about four pounds per week or 16 or more per month.
That's quite impressive. In only a couple of short months, Ellen could have dropped about fifty pounds and at this point she would be mid-way through her final weight loss goal.
Take note that as Ellen loses weight, her new trimmer size will require fewer calories to support - so at some point she will be unable to trim 2,000 calories from her daily diet. Her rate of weight loss will in turn decrease - so she must remain patient and stay on target with her plan.
Let's look at Dieter Bill. He is in need of losing 75 pounds. His current weight requires 3,000 calories to support while his recommended weight requires only 2,000. He can trim 1,000 calories from his daily menus and achieve a safe rate of weight loss at about 2 pounds per week.
When he reaches his recommended weight, he will have no need to continue trimming calories to maintain his trimmer size.
If you do not have a lot of weight to lose, then you're not going to be able to decrease your caloric daily total by 1,000. Therefore, if you decrease them by 500 per day, then the rate of lost pounds will equal about one per week.
Let's look at Dieter Lee.
He is in need of losing 21 pounds. His current weight requires 2,500 calories to support and his goal weight, only 2,000. Lee certainly has room to trim his caloric values by 500 per day. Like Bill - he will not need to readjust his calories once he reaches his goal weight.
If you only have a few pounds to lose then you are not going to be able to trim significant energy from your daily diet.
If you have five to ten pounds to lose, try increasing your activity level and see how your body weight responds.
If this doesn't achieve the desired effects, try having a serving of whole grain cereal or a serving of hearty soup for dinner rather than your regular meal plate.
If this doesn't achieve weight loss, then trim snacks from your daily diet.
If these measures do not rectify your weight then you'll need to visit with your doctor to rule out factors which can create weight gain issues.
They include hormone imbalances - and thyroid issues are far more common in women than in men; they also include symptoms of diabetes.
Often the diabetic experiences either a burst of weight gain or weight loss when the condition starts to make itself known. The individual can go for years with diabetes being a hidden condition.
And of course, if the weight gain was sudden - monitor your dietary sodium consumption.
Fast foods and fine restaurant establishments serve many recipes that are mined with a plethora of sodium content.
We've seen some entrees as well as burgers which exceeded the daily requirement.
While not all individuals are sensitive to the effects of salt, those that are experience bloating and false weight gain due to water retention created by salt.
If you are female, you will also want to rule out pregnancy - which naturally triggers weight gain.
Keep in mind that everything that you eat and drink contains calories unless it is a zero caloric food. Every calorie counts as energy to the body.
Let's say that Adam ate 100 calories over his required amount for the day - and those were derived from a healthy apple that he enjoyed while he watched a movie before retiring for the evening.
Even those healthy apple calories are seen by the body as energy - and they get turned into fat and then stored in the fat cells, thus impacting weight.
If Adam continued eating a healthy apple every evening for the next 35 days and the values exceeded his energy needs, the energy from the apple would become stored in the fat cells and the result would be one pound of weight gain.
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