What and how much to eat lose weight


How to lose weight fast foods avoid

How Much Fat Per Day Is Needed to Lose Weight?

While you may think that the best way to lose weight is to limit fat as much as possible, this isn’t necessarily the case. You need some fat in your diet to stay healthy, and it can make your food more satisfying and your diet easier to stick with. The type of fat you consume is also important — some kinds of fat may have weight-loss benefits.

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According to the U.S. Department of Agriculture, getting between 20 to 35 percent of calories from fat, which is considered a low-fat diet, is necessary for optimum health benefits. Less than 10 percent of fat consumed should come from saturated fat, which is the main type in many animal products, and less than 1 percent — and ideally none at all — should come from trans fats, which are found in processed foods made with hydrogenated oils.

Omega-3 and omega-6 fats are essential fats that you must get from your diet because the body can’t make them. Together they make up the polyunsaturated fats. Between 5 and 10 percent of your calories should come from omega-6 fats, which are found in vegetable oils and nuts, and about 1 percent of calories should come from omega-3 fats, which are found in fish and flaxseed. The remainder of your fat should come from monounsaturated fats, such as those in olive oil, nuts and avocados.

How Many Grams of Fat Per Day

The number of grams of fat you can eat depends on the total number of calories allotted for your diet plan each day. Fat has 9 calories per gram. So someone who eats 2,000 calories per day is shooting for 20 to 35 percent of those calories from fat — which is between 44 and 78 grams of fat per day. Ideally, that amount of fat should consist of no more than 22 grams of saturated fat, between 11 and 22 grams of omega-6 polyunsaturated fats and 1 to 3 grams of omega-3 polyunsaturated fats. The remaining fat should come from monounsaturated fats.

Importance of Fat for Losing Weight

Fat plays a role in helping people feel full and satisfied after eating. Including at least a small amount of fat in your meals and snacks can help trigger the release of certain hormones that help increase satiety and slow stomach emptying, helping you eat less at later meals, according to an article published in The American Journal of Clinical Nutrition in 2007.

Low-Fat Versus Low-Carb for Weight Loss

When it comes to losing weight, the best diet is the one you can stick with. A study published in The New England Journal of Medicine compared diets with varying amounts of fat, protein and carbohydrates and found that diets that cut calories result in weight loss regardless of their exact macronutrient composition. The diets used in the study had between 20 and 40 percent of calories from fat. A review article published in Psychiatric Clinics of North America in December 2012 found that people following their preferred diet, whether it was low-carb or low-fat, lost more weight than those assigned the diet they didn’t prefer.

Type of Fat

Some fats are definitely better than others for those seeking weight-loss benefits. For example, an article published in The American Journal of Clinical Nutrition in 2009 reported that while unsaturated fats helped increase satiety, the same wasn’t true with saturated fats. Those who have a hard time sticking with a low-fat diet may be able to lose weight and keep it off on a moderate-fat diet, with between 35 and 45 percent fat, as long as the fat consists mainly of monounsaturated fat, such as the Mediterranean diet, according to the Psychiatric Clinics of North America article.

One potential consideration when avoiding saturated fats for weight-loss purposes is the type of saturated fat. Medium-chain triglycerides, such as coconut oil, may actually help people lose more weight than monounsaturated fats, according to a study published in The American Journal of Clinical Nutrition in 2010. This doesn’t mean you can eat unlimited amounts, just that it’s better to get your saturated fats in the form of medium-chain triglycerides.

Energy-Density Considerations

Foods high in fat tend to be high in energy density, or calories per gram, which means you can’t eat as much of them. Trading some foods high in fat for those lower in fat can decrease the energy density of a meal, allowing you to eat a greater volume of food and fill up a bit more without going over your daily calories. Eat foods lower in energy density, such as broth-based soup or a salad, at the beginning of your meal to help you eat less of higher-energy-density foods later in the meal while still feeling satisfied. A study published in The American Journal of Clinical Nutrition in 2005 found that people on a diet who concentrated on eating more foods that were low in energy density were more successful in losing weight than those who tried to eat smaller portion sizes and reduce their fat consumption.

Choosing Healthy Foods

It’s best to limit fat by choosing foods that are naturally low in fat, rather than eating lots of processed foods that are labeled fat-free or low-fat. To make these foods lower in fat, manufacturers often add extra sugar to maintain the flavor of the food. This means fat-free and low-fat foods may actually have a similar amount of calories as the regular versions of these foods.

Choosing the right foods will help you get the recommended amount of each type of fat. For example, a 3-ounce serving of cooked wild Atlantic salmon provides all the omega-3 fats you need for the day — 2 grams. It also contains 2 grams of monounsaturated fat and 1 gram of saturated fat. On the other hand, if you choose a double cheeseburger, you’ll be using up 35 grams of your daily fat allotment, including almost 13 grams of saturated fat and 13 grams of monounsaturated fat. Depending on how many grams of fat you need per day on your weight loss plan, that could be most of your fat intake.

How to Lose Weight Quickly and Safely

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You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics.

The academy’s advice: Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.

For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients.

There are many ways you can do this, without cutting calories too much. You could:

  • Cut back on portions.
  • Figure out how many calories you get in a usual day, and trim back a bit.
  • Read food labels to know how many calories are in each serving.
  • Drink more water, so you’re not so hungry.

Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Working with a dietitian is a good idea, so you make a plan that covers those needs.

Get Accountability and Support

Many apps can help you track your eating. Since you probably have your smartphone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when.

You’ll also want to have people on your side to help you stay motivated and to cheer you on. So ask your family and friends to support your efforts to lose weight.

You might also want to join a weight loss group where you can talk about how it’s going with people who can relate. Or talk with someone you know who’s lost weight in a healthy way. Their encouragement is “contagious,” in a good way!

Find Out What Drives You to Eat

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

You’ll need to know what makes you want to eat when you’re not hungry, and have a plan for those moments.

The first step is finding out what your triggers are. Is it stress, anger, anxiety, or depression in a certain part of your life? Or is food your main reward when something good happens?

Next, try to notice when those feelings come up, and have a plan ready to do something else instead of eating. Could you take a walk? Text a friend?

Lastly, reward yourself for making a different choice. Just don’t use food as the reward.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term.

But it does make sense to cut way down on, or totally cut out, empty calories.

Limit added sugars. These are the sugars in cookies, cakes, sugar-sweetened drinks, and other items — not the sugars that are naturally in fruits, for instance. Sugary foods often have a lot of calories but few nutrients. Aim to spend less than 10% of your daily calories on added sugars.

Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.

Include protein. It’s satisfying and will help keep up your muscles. There are vegetarian and vegan sources (nuts, beans, and soy are a few), as well as lean meat, poultry, fish, and dairy.

Most Americans get enough protein but could choose to get it from leaner sources, so you may already have plenty in your diet. Your exact protein needs depend on your age, gender, and how active you are.

Make friends with good fats. Small amounts of fat can help you feel full and less like you’re on a diet. The better choices are those in fish, nuts, and seeds, and olive oil or coconut oils. Those have unsaturated fats — polyunsaturated or monounsaturated fats, specifically.

Fill up on fiber. You can get that from vegetables, whole grains, fruits — any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, lentils, and lima beans. Among fruits, raspberries lead the list.

Eat more often. If you eat 5-6 times a day, it could keep hunger at bay. You could split your calories equally across all of those mini-meals, or make some bigger than others. You will need to plan portions so that you don’t end up eating more than you bargained for.

What About Meal Replacements? These products will control your calories. They’re convenient and take the guesswork out of dieting.

Again, though, you’ll need to change your eating habits to keep the weight off if you go off the meal replacements.

Watch your drinks. One easy way to lose weight quickly is to cut out liquid calories, such as soda, juice, and alcohol. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee.

Diet drinks will save you calories, compared with sugary beverages. But if you then reach for a cookie or other treat because you’re still hungry or you think you saved enough calories for it, that plan backfires.

Should You Fast?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medications that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

Caroline Apovian, MD, Nutrition and Weight Management Center, Boston Medical Center.

Monica Auslander, registered dietitian, Essence Nutrition, Miami.

Alison Borkowska, PhD, WeightNot.

Jewels Lett, registered dietitian.

Jessica Levings, Balanced Pantry.

Dana Simpler, MD, Mercy Medical Center.

Adrienne Youdim, MD.

Robert Ziltzer, MD, Scottsdale Weight Loss Center.

International Journal of Behavioral Medicine: “The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race?”

Obesity Reviews: “Lessons from obesity management programmes: greater initial weight loss improves long-term maintenance.”

Academy of Nutrition and Dietetics: “Staying Away from Fad Diets.”

CDC: “Losing Weight.”

National Heart, Lung, and Blood Institute: “Healthy Eating Plan.”

To See How Much You Need to Eat to Lose Weight,

Select if you’re male or female, Put in your height, weight, age & your activity level and then Click the button that says “Tell me How To Lose Weight”

Under 1200 is not recommended b/c usually most people have a hard time sticking to that. If you can do 1200 without constant starving or cravings then more power to you

1500 should work for everyone for weight loss. I know you said 1500 helps you mainttain but I DOUBT it. try 1500 for 5 days to see if you lose any weight

October 10, 2018

I’m 175 lbs and 5’5′ in height I want to lose weight till I reach 130
Lbs how can do that how many calories do I have to take I have been doing keto diet since a month and lost 13 lbs

October 04, 2018

idk. that is something you need to figure out thru trial and error but with keto you’re probably automacticallty eating a low amount of calories which results in your 13 pound loss

October 05, 2018

I eat between 1200-1300 and walk alot nWill i lose the weight

September 24, 2018

Yes, off the 1200 alone you will lose weight

September 24, 2018

Hi.. what if I follow your plan to lose weight but I am a 35 year old female with hypothyroidism and pcos ? Will it still work ? I have been trying to lose weight for a long time . I am 5’5 1/2 and 218 pounds.

September 20, 2018

If you follow the calorie guideline then you’ll lose weight. exercise only speed things up

September 20, 2018

Hello everyone, My name is Angela. I am 52 years old. I had gastric banding back in 2003 and only lost 32lbs in 6 years. I had it revised to a gastric bypass in 2010, 8 years ago and had gotten down to 181 from 315. My highest weight was 345 but lost some before surgery. With that said, in the past 2 years I have since gone back up to 230. I started watching what I eat and counting calories about a week and 3 days ago. I Lost 4 lbs my first week counting 1200calories a day and drinking half my body weight in water (Which I miss somedays) . I weigh myself almost daily and keep seeing the scale go up and down 2 lbs. When I put my information into your system it says for me to eat 1400-1900 calories a day. With gastric bypass I am struggling eating the 1200. YES I add a lot of protein bars and such to get it in. I really need help here. I don’t know what the proper calories are that I should be eating. Oh I also have bone spurs on both heals which limit me in exercise although I do try to get to a store and walk around it each and every day. Please help me.

September 19, 2018

on the 1200 ALONE you should steadily lose weight. the 2 pound flucations is probably due more to water weight

try to only check your weight 1-2 times per month and rely on the mirror more for results

September 19, 2018

Hello Mr Bryant, I’m 21 years old, 5’4, weigh 140 pounds and I eat 1,200 calories. I exercise three times per week and each work out I burn over 700 calories. I want to get down to 130 pounds, but I continue to gain weight. I don’t know what’s going on with my body. Should I eat more? or eat less? or just wait it out and see?

September 18, 2018

Do you look like you’ve gained weight? if not then you are simply gaining more sexy muscle mass

September 18, 2018

Nope I don’t actually. Haha that may be the case, thanks!!

September 18, 2018

Hi, Adrian.
I really like your articles. I weigh 175lbs and soon going to start Jazzercise classes 4 times a week will I lose more than 2 lbs a week if I stick to a under 2100 calorie diet? I also drink ice cold water all day at work.

September 17, 2018

more than likely you will but if not then simply decrease the calorie intake.

September 17, 2018

I’m 68 years old. 5’5” and weight 170. I need to lose 20 pounds in 16 days. Is that possible on counting calories? Can do minimum exercise only.

September 17, 2018

use this emergency weight loss plan here for the best possible chance to do that

September 17, 2018

Hi, I’m 66 years and weight 153, I’m eating approx 800-858 cal per per day, walk 1/12 miles a day, how much can I expect to lose per week?

Thank you for you help.

September 13, 2018

a lot on just the 800cals alone but the question you need to ask is. how long can you seriously expect to stick to 800cals

September 14, 2018

Should the water I drink be iced to lose 10 pounds in a week as it says here, or just normal water?

September 02, 2018

iced is better but the losing 10 pounds will not be due mainly to you drinking water

September 03, 2018

101 ounces of water equals how many liters?

September 02, 2018

September 03, 2018

I am 60 years old 5″2
I weigh 185
My weight is out of control
I wanna weight 140 again
The dept I am in has me walking alot between 7 and 9 thousand steps a day how can I lose weight

the main step to get back to 140 is to simply add the calorie calculations to the walking workout you’re already doing

I am a 57 yr old – 5′ 4″ women – I walked for a YEAR (at least an hour a day) and lost NOTHING. then I started counting calories in May – I started at 129lbs – I now weight 116lbs – slow and steady. I am not starving, just getting the most out of my 1100 calories a day..Lots of veggies and grapes since they fill me up without using all my calories – You can do it!!

September 10, 2018

Sir I’m following 50 pounds in 5 months plan and my feet is hurting me soooo muchh I can’t exercise and I feel depressed for that. I’m intermittent fasting. What shall I do?

as long as you eat the right amount of calories you’ll still lose weight. exercise just speeds things up

I am 19 years of age 270 pounds 6’0 feet and have asthma I need the best thing method anything to help me lose weight I hardly can breath and I wanna get fit

Started my 1 year change recently. Trying to go from 285 to 190 in a year. Im down to 270ish currently. I just wanna give a heads up to people measure yourself every two weeks!! Your bodies naturally change in weight from around +/- 1-5 pounds a day especially with a higher water intake. Also try and measure yourself Around the same time. Im going for 1500 calories a day. Cutting out snacking helps you not reach it. I do try and have a healthy 100calorie snack a day like a piece of swiss cheese and strawberrries.

I’m 49 years need help to loss weight I’m 5”11 about 225lbs
I walk my dog many times a day walk 4-6 kms but never lose weight

ok, but are you tracking your calorie intake b/c it does not matter WHAT you do if you are eating too much

I’m around 250lb, 5’5″ 47 years old. I had lost 30 pounds over time slowly and have just maintained for awhile / not actively “dieting” since. So I started back a week or so ago (before seeing this site) doing 1500-1600 calories a day & trying to eat all my calories within a 10 hour span (nothing after 6:30). I see it’s a bit lower than the calorie range given out on calculator above, but since I seem to be adjusting to 1500 well I’m fine leaving it there (and can revisit it if needed) . Question is, I’m unsure how many pounds per week the calorie range given will lead to. If I’m doing the 1500 a day, what is a reasonable weekly loss to shoot for? I would love for at least 2 pounds a week (and more would be bonus of course!) I know it will take time as I have a LOT to lose, but I’m hoping to get 20/25 pounds off during next 10 weeks or so as a “jump start”.

nobody can accuratley tell you that but at 250 pounds. 2 pounds a week should easily happen.

Hi my name is Jessica im a 28 years old im 5″3 and 250 pounds. I would like to be around 130/150 pounds. I have 3 children so its hard to eat on a plan. Im in school for my emt certification and i would love to be abl to work without being short of breath due to my weight. What should be my calorie intake and exercise should i do to loss what i need to loss in a years time fram?

I am 5 ft 9in, 32 yo and weigh 243lbs. It’s my day 8 of HIIT workout and dieting. I didn’t eat no starches, fast food, soda, less than 10 g of sugar and I lost only 2 lbs. Maybe I’m not eating enough calories? How can I lose 15lbs in a month? What am I doing wrong? Thank you!

what exactly is your calorie intake

my daily intake is about 1300 – 1500 a day.

if you lost 2 pounds in 8 days then there’s is no need to panic. you can drink more water for quick weight loss (flushing out of excess water weight) but at this point you may have already done that.

With HIIT it is possible you may have gained some sexy muscle. do you llook like you lost more than 2 pounds?

You`d have to have a calorie deficit of 1750 calories per day to loose 15 lbs in one month. Chances are, if you`ve never really worked out, you`re not going to be able to handle that amount of exercise without seriously harming yourself. You need to allow time for your body to heal. Now, you can go the route of starving yourself, but then you`d be starving yourself. You`re doing everything right, you`re just being impatient.

October 09, 2018

I am 5’10” and 205 lbs. I would like to lose 35 pounds in the next 9 months. If I consume at least 100 oz of water everyday keep my calorie count at 1500 per day and walk 3x a week and do weight training 2x a week can is this goal attainable in 9 months?

Yes and as a matter of fact. the 1500 cals by itself should do the trick. the exercise will speed things up

I weight 410 lbs 6’1 and I’m 25 I walk 2 to 3 miles a day now an im only eating 1000 to 1500 calories a day.is it safe and am I doing the right thing to lose weight.

you’re on the right track. I would just simply eat less than 2000 cals at your weight. no need to starve on 1000cals

How many calories does a fried egg have?? Does it depend on the type of oil I’m using?

yes, the fatty oil will add more calories

Adrian what’s your take on Leto diet? I’m very tempted by the idea of quick weight loss but at the same time I know the normal diet is the real deal in longer run.

I’m 25 yrs, female 5’5″ and weigh 152 kgs. Most of it in on my middle and back. I never work out and it’s very difficult to start. Can diet alone make me lose weight? How much should I target to lose?

I have been following your page since 10 years and I must say it’s my favourite.

ALL Diets WORK only b/c they find some way to make you eat less total calories.

the trick is finding a diet you can stick to. see more about keto and then honestly ask yourself if you’re capable of sticking to it

Is it okay if I eat high-carb foods?? I just worked out and ate much rice and I’m feeling bad. I’m following the 50lbs in 5 months plan but I want to reach my goal in 3 months

see this for long answer but short answer = its okay as long as you dont eat more CALORIES than you need to lose weight

How Much Fiber Should I Eat to Lose Weight?

What and how much to eat lose weight

Get more fiber in your diet if you’re trying to lose weight. Fiber is an type of carbohydrate that the body can’t digest. It is filling and is also typically found in healthy foods. Plant-based foods, including fruits, vegetables, grains and legumes, contain fiber.


The two types of fiber are soluble and insoluble. Soluble fiber slows digestion and is found in some fruits and vegetables, oat bran, barley, nuts, seeds, beans, lentils and peas. Insoluble fiber adds bulk to stool and helps foods pass more quickly through the intestines. It’s found in wheat bran, vegetables and whole grains. Fiber reduces risk of diabetes, heart disease, diverticulitis and constipation, according to the August 2013 issue of the Portugese medical journal, “Arquivos Brasileiros de Endocrinologia & Metabologia.”

A diet high in fiber with restricted calories may not help you to lose weight more than restricting calories alone, according to a 2005 study published by Warren G. Thompson and colleagues in “Obesity Research.” However, if you add fiber to an unrestricted diet, you may end up feeling more full and eating less, found a 2001 review published by Nancy C. Howarth and colleagues in “Nutrition Review.”

Most Americans eat only 15 grams of dietary fiber a day, according to MedlinePlus.com, which is almost half of what they should be eating. The USDA Dietary Guidelines for Americans 2010 recommends that women aim for over 25 grams of fiber a day, while most men should shoot for 38 grams. In the 2001 “Howarth Review,” an additional 14 grams per day of fiber for more than 2 days is associated with a 10 percent decrease in calories and body weight loss of 1.9 kilograms over 3.8 months.

Fiber helps you lose weight because it is satiating. Fiber is filling because it takes longer to digest and absorbs water as it moves through the digestive tract. Foods high in fiber, especially fresh fruits and vegetables, are also typically low in calories.

How Many Calories Should I Eat to Lose Weight?

The calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.

You have the following errors

Activity Level:

  • Very Light: (most of day sitting at work or at home, a little slow walking, some standing and light household chores)
  • Light: (mostly sedentary, standing or slow walking, but including about 2 hours a day of further activity – e.g. gardening, heavy housework, brisk walking)
  • Moderate: (some occupational walking rather than just sedentary work, plus a little vigorous additional exercise, e.g. dancing, swimming)
  • Heavy: (high levels of activity, both at work and in leisure hours)

Calories To Lose Weight Calculator

The calorie calculator is very useful for weight management as it displays how many calories are needed over the specified period of time. It keeps track of your weight loss and calories required. The less you weigh, the fewer calories you will need to take in for weight loss to continue. This is reflected in the calculator with the corresponding calories intake on a weekly basis.

For example: Assuming you are female, 5′ 5″, 170lbs at the start of August and would like to be 150lbs by Christmas, you would specify that you want to lose 20lbs in 5 months. The calculator will then give you your calories required on a week-to-week basis to reach your goal weight.

NB: Any (-ve) negative values are shown in red, ie trying to lose 50 pounds in 1 week is not possible. Values in yellow indicates a very low calorie intake. As a rule of thumb you should not eat below 1200 calories for female and 1600 calories for male.

3 Ways To Reduce Calories

1. Exercise

Participating in regular exercise is very important. It keeps you fit and will burn excess calories, reducing your overall calorie intake. It can also be just as beneficial to incorporate incidental exercise throughout your day.

Change your everyday habits

This is a great way to offset some of the calories you take in through your diet:

  • Choose the stairs rather than the elevator.
  • Get off the bus, tram or subway a stop earlier and walk to your destination.
  • Park your car at the far end of the carpark when doing your weekly shopping.
  • Walk to the corner store for milk and bread rather than driving.
  • Walk to the next office to speak with colleagues in person rather than sending an email.

Intense targeted workouts

Choose to 3-4 intense targeted workouts per week. Some good choices include swimming, circuit, cycling, running and weight training.

Another way to include high intensity, high calorie burning exercises into your week is to join a team sport which includes competition as well as training weekly.

Finally it’s important to stay motivated. Reducing your calorie intake is hard. Take some time to look at your motivation. By writing down your motivation and your goals, you are more likely to stick to your calories and lose weight.

Losing weight is about cutting your overall calories. The fastest way to reduce calorie intake is to combine diet and exercise.

There are two important factors in reducing calories through diet.

2. Change your diet

Changing your diet is by far the most effective way to losing weight. Look at your current diet and make a change towards healthy and filling foods. Foods that are healthy and filling keep you fuller for longer, and mean that you reduce the amount of food and calories you are eating.

Your diet should include complex carbohydrates such as natural oatmeal, sweet potatoes and brown rice.

Vegetables (broccoli, spinach, green beans, cabbage, cauliflower, lettuce, radishes, asparagus, etc) fruits and salads should make up a large proportion of your diet.

Your source of lean protein should come from egg whites, chicken, turkey, lean red meat and fish (salmon, tuna, etc). Lean protein should be eaten with every meal.

These options should keep you full and help you to avoid overeating leading to a high calorie intake and weight gain.

Try to avoid fatty, deep fried, and foods full of sugar. These are high calorie foods without any nutritional value. They will increase your calorie intake without satisfying your hunger.

3. Reduce your portion sizes

Often our portion sizes are much larger than we need. You should serve meals using a smaller plate. If there is more food than needed, put it away for another meal. It’s much harder to have another serving if your leftovers have been portioned out for another meal.

Eat slowly. It takes some time for your body to register that you are full. If you eat quickly, you will eat too much food, and end up eating more calories than you need.

Don’t eat if you aren’t hungry and choose foods that keep you fuller for longer.

By drinking up to a litre of water before a meal, you will feel fuller and less likely to overeat.

How Much Carbs, Fat and Protein Should You Eat Daily to Lose Weight?

There are a number of diets to choose from to lose weight. While many of these diets focus on restricting one of the three macronutrients, there is no magic number for the amount of carbs, protein and fat you should eat to lose weight. It always comes down to calories. The key to true weight loss — and keeping the pounds off — is finding a diet you can follow for life, whether it’s one that focuses on carbs, fat or protein. Consult your doctor or dietitian to help you determine the best diet that fits your needs and lifestyle.

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Daily Calories to Lose Weight

A calorie is a unit of energy that food provides. The calories in the food you eat come from its carb, protein and fat content: 1 gram of carbohydrate or protein provides 4 calories, and 1 gram of fat provides 9 calories. While each of these nutrients serves a different purpose in your body, when it comes weight loss or gain, what matters most is the total calories.

To lose weight, your total caloric intake needs to be less than the amount your body needs; this encourages your body to burn fat for energy. If you can create a 3,500-calorie deficit per week, or 500 calories a day, you can burn off 1 pound of fat per week. For example, if you require 2,000 calories a day to maintain your current weight, you need to reduce your intake to 1,500 calories to lose.

Carbs and Weight Loss

When it comes to weight loss, carbs are sometimes on the “no-no” list. But carbs should actually make up the bulk of your caloric intake — 45 to 65 percent — according to the 2010 Dietary Guidelines from the U.S. Department of Health. However, not all carbs make good choices on a weight-loss diet. You might have more success losing weight and keeping it off by filling your diet with healthy, unprocessed carbs such as whole grains, fruits and vegetables, rather than processed carbs such as white bread and pasta, sweets and soda, according to the Harvard School of Public Health. A 2011 prospective study published in the “New England Journal of Medicine” found that weight gain was associated with intake of unhealthy carbs and weight loss with eating healthy ones. On a 1,500-calorie diet, 675 to 975 of those calories should come from carbs. That’s around 170 to 245 grams daily. The range allows you to create a healthy diet that suits your personal taste.

Protein and Weight Loss

Many popular weight-loss diets encourage you to eat more protein to lose weight. While a 2011 study published in The Journal of the American Medical Association found that people following a high-protein, high-fat, low-carb diet lost more weight than those following a low-fat diet. However, the long-term effects of following a low-carb diet are not not known, making it a difficult diet to recommend. For good health, the dietary guidelines recommend 10 percent to 35 percent of calories come from protein. On a 1,500-calorie diet, 150 calories to 525 calories should come from protein. That translates to 38 to 131 grams of protein per day, but strive for the higher end, as most women need a minimum of 46 grams of protein per day, even on a lower-calorie diet.

Quality also counts when it comes to protein foods and weight loss. Get your protein from healthy sources such as lean meat, poultry, fish, eggs, beans, soy and low-fat dairy on your weight-loss diet.

Fat and Weight Loss

Like carbs, fat is often omitted from the diet as a means to help with weight loss. Part of the rationale for the restriction is that fat is a concentrated source of calories. However, fat is an important part of your diet, and like the other two macronutrients, the dietary guidelines offer a range for the amount of calories you should get from fat: 20 percent to 35 percent, or 300 calories to 525 calories on a 1,500-calorie diet, for overall good health. That’s 33 to 58 grams of fat per day. Your fat choices should come from healthy sources when you’re following a weight-loss diet, such as vegetable oils, avocados and nuts.

How Much Fat Should I Eat a Day to Lose Weight?

What you eat affects what you weigh, and dietary fat is no exception. Dietitians, nutritionists and scientists vary in their recommendations on how you should divide up your calories if you want to lose weight, but it’s possible to slim down with either a high-fat or low-fat eating plan as long as you’re consistent.

Fat Roles and Recommendations

Dietary fat is an essential nutrient, meaning it provides nutritional compounds necessary for good health that your body can’t make on its own. Fats are necessary to absorb certain vitamins, insulate the body and protect cells. The Centers for Disease Control and Prevention recommends healthy adults get between 20 and 35 percent of their daily calories from fats, regardless of whether they are trying to lose, maintain or gain weight.

Dietary fats can be either saturated or unsaturated. When trying to lose weight, it’s healthiest to focus on getting the bulk of your fat calories from unsaturated fats. Those “good” fats may help lower blood cholesterol levels and reduce your risk of cardiovascular health problems, which are more likely if you are overweight. Unsaturated fats are found in avocados, seeds, nuts and nut butters, and fats that are liquid at room temperature, such as olive oil and canola oil. Limit saturated fats, like those that come from butter, red meat, processed meat and full-fat dairy, to no more than about 16 grams daily.

Calories Matter

Dr. George Bray of the Pennington Biomedical Research Center says that people can lose weight whether they’re eating a lot of fat or a small amount as long as they reduce their overall calorie intake. Bray and colleagues conducted a study published in 2009 in the “New England Journal of Medicine” showing that during a two-year trial period, overweight subjects lost similar amounts of weight with calorie reduction whether they got 20 percent of their calories from fat or 40 percent of calories from fat. There was no significant difference between how hungry or satisfied participants felt on the two diets, either.

Quantity Also Matters

Other clinical trials have discovered that following low-fat diets results in steady and sustainable weight loss. A research review published in 2000 in the “British Journal of Nutrition” examined the results of more than 15 studies on dietary fat and body weight and concluded that carbohydrate and protein foods are more satiating than fats. That means if you reduce your fat intake and consequently increase the percentages of protein and carbs in your diet, you may feel fuller with fewer net calories and lose weight even without conscious calorie reduction. Before you make any major changes to your current eating plan, talk over your weight-loss strategy with your doctor.

Ask the Diet Doctor: How Many Calories Should I Eat to Lose Weight?

A simple, 3-step process to find how many calories you should eat for weight loss success

Photo: Dragon Images/Shutterstock

Q: How many calories should I eat to lose weight?

A: Calculating the number of calories you need to lose weight is a relatively simple, three-step process. (And it will help you figure out how to lose 10 pounds safely.) The Harris-Benedict equation is the most widely used method of calculating your calorie needs (and thus how many calories you need for weight loss). Here is the Harris-Benedict equation to find out how many calories a woman should eat a day:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5′ 7″ and weighs 160 lbs has a basal metabolic rate of 1441 calories.

Since you don’t lie in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

  • Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
  • Light activity: Office work,

1 hour of moderate exercise/activity during the day. Activity factor = 1.5

  • Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
  • Very Active: Active military, full-time athlete, hard physical/manual labor job. Activity factor = 1.9
  • Next, multiply your activity factor by your BMR. For the example we’re using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories. This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That’s the next step. (Need a new fitness and diet plan? See results in less than two weeks with The Bikini Body Diet.)

    How to Cut Calories for Weight Loss

    Determining how many calories to cut for weight loss becomes more of an art than a science, as there are many variables that can impact the calories in

    What and how much to eat lose weight
    What and how much to eat lose weight

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