Calorie Intake to Lose Weight

Calorie intake to lose weight should be reduced but how much is cut can make a big difference. Many dieters make the mistake of cutting calorie intake too much too soon. They choose to follow a very low calorie intake diet in the belief that more fat will be burned from stores.

They lose weight rapidly but fail to realize that most of the loss is simply fluid lost from the cells because the body uses up a large portion of protein and carb stores to balance energy metabolism, providing energy to make up for the deficit from the low calorie intake. Fat is used up but only a small percentage, click on the next link to learn why!

How many calories are needed each day can vary greatly depending on lifestyle and other factors.

Factors that affect your personal daily calorie include your age, height and weight, your basic level of daily activity, and your body composition.

If you'd like to find out the daily calorie intake recommended for you - to maintain your current weight and/or lose weight - try the weight loss resources calorie calculator. Simply tap in your details and the program will work out how many calories you need.

Sensible weight loss for healthy adults should start with a 500 calorie intake reduction from what the body requires, then if progress halts for a week or so calorie intake can be reduced by a further 200 calories. This way the body can slowly establish a new energy balance rather than shocking the system into breaking down lean weight which actually helps keep the metabolism high so more calories can be burned!

It is also recommended that light exercises should be performed (with doctor/physician approval first), in order to increase calorie burning. Relying solely on diet to lose fat weight may lead to disappointment!

The calorie intake should never go below a 1200 calorie diet mark and in most cases should stay above 1500 calories. Remember with 3500 calories to each pound losing stored fat will be a gradual process therefore a reduction in calorie intake should be gradual too!

The program adds up the calories you consume through the day and deducts them, as you go along, from your daily calorie allowance. So you'll always know how many calories you have left for the day. It also takes account of the calories used during exercise

There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.

Another alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.

Cutting calories will be more effective if we learn to eat healthy meals regularly. This requires the introduction of healthier choices into the diet by gradually replacing each meal with low calorie, highly nutritious food or varieties. The dieter must veer away from the idea that they are "on a diet" by changing eating habits for the long term. Calorie intake to lose weight should be carefully calculated and followed. An occasional treat should be left for when one has earned it by achieving a small goal or weight loss target.