How Many Calories to Lose Weight

Losing weight can help you avoid health-related problems with obesity such as heart disease, and diabetes. In order to lose weight, you need to focus your effort on nutritious and low-calorie foods in addition with good daily exercise.

It is actually quite simple to lose weight. If you want to lose weight, all you need to do is just burn more calories than you take each day. There are two ways to do this: first you reduce your calories intake and second you burn calories by exercising.

It is best to do exercise that incorporates resistance training such as weightlifting. This is because the more muscles that you build, the more calories that you burn.

How Many Calories that You Need to Lose Weight and Build Muscle?

There are various factors that can affect the number of calories that you need to lose. Several of those factors include gender, metabolism and your body type. To lose weight and build muscle, you want to eat low-calorie meals that high in nutrition and low in sugar and saturated fats.

According to The Dietary Guidelines for Americans, adult women are recommended to consume 2,000 to 2,400 calories per day and adult men are recommended to consume 2,400 to 3,000 calories each day. That’s the recommended number of calories that you should take every day for your body to be functioned normally which means it is not recommended to eat less than that just because you want to lose weight.

The Type of Foods that You Need to Eat

You need to eat nutritious dense foods. This means you need to eat foods that are free from soda, sugary treats and other high calorie foods from your diet. And you should eat foods that include vegetables, fruits, whole-grain foods, non-fat dairy products and lean protein foods (nuts, seeds, legumes and soy products).

The Meal Plan

Eating more frequently in small amounts is more effective to boost your metabolism. It is recommended you eat four to six meals each day to lose weight. Portion control is the most important thing to remember here. Assuming you are women and you need to consume 2,000 calories per day. Then you need to divide 2,000 by 5 five meals per day which means you need to eat 400 calories per meal.

The Exercise Plan

In addition to eating plan, you also need good exercise plan. Not only helpful to burn calories, but exercise can also help to boost metabolism. When you metabolism stay active for a long period, your body will burn calories on itself even after your exercise session is over.

According to The Center for Disease Control and Prevention, if you are adults, you are recommended to do exercise for at least two-and-a-half hours per week in addition with two days of resistance training. Resistance training is good to build muscle, when you increase your muscle mass, your body will burn fat naturally.