| How to Estimate How Many Calories You Can Have | | | | some vegis and fruits are high in sugar, but it's natural |
| and Still Lose WeightTo figure out how many calories | | | | sugar. I seriously doubt our planet grows any killer |
| you should have, first start with where you are. In | | | | foods - it is more likely the food industry which has |
| other words, figure out how many calories it takes | | | | processed those foods to become nothing more |
| to maintain your present size and then reduce from | | | | than a dried powder, then add back more sugars, |
| there. You can go about this in many ways. Most | | | | and chemicals so it will resemble the original product, |
| people simply choose an arbitrary number like 1200 | | | | is more harmful than a simple apple or banana?If you |
| calories and that's what they eat, but in nearly every | | | | are diabetic or must watch the sugars, have a small |
| case that's not nearly enough calories to ensure | | | | bit of protein along with the higher glycemic food, |
| adequate nutrition, not to mention the deprivation | | | | such as an ounce of cheese with your apple. Notice I |
| that sets up.While losing weight and to this day, I eat | | | | said an ounce of cheese, not a slab big enough to |
| over 2000 calories a day on average and I've | | | | feed a small country.Metabolic Slow-Down Feeding |
| maintained a good weight for my height for over 17 | | | | yourself too few calories sets you up for metabolic |
| years. Remember, your body requires calories to | | | | slow-down. Studies have shown time and again that |
| maintain itself.Basic Calorie Requirements Calculation | | | | a heavier person can find it difficult to lose weight, |
| Based on Activity Level:Sedentary : 13 X Weight = | | | | even though eating very low calories, simply because |
| Avg. cal/day | | | | their body's metabolism is burning at such a slow rate. |
| Sedentary is not exercising at allModerately Active: | | | | As you probably already know exercise helps to |
| 16 X Weight = Avg. cal/day | | | | speed up your metabolism but so does eating. That's |
| Moderately Active is exercising approximately 3-4 | | | | why they say breakfast is so important, not only to |
| times per weekVery Active: 19 X Weight = Avg. cal | | | | fuel yourself but because it starts the metabolic |
| day | | | | furnace burning, and it continues to burn all day. If |
| Very Active is 5-7 strenuous exercise sessions per | | | | you don't eat anything until noon, you don't stoke |
| week.If you weigh over 200 pound now, and you'd | | | | your furnace to start burning until then either.Has the |
| like to weigh closer to 150, here is a calculation you | | | | ultra low calorie approach worked for you so far? If |
| could use to get started: Assuming you are going to | | | | not, why not try something more reasonable? Tag |
| be adding enough exercise to quality as Moderately | | | | along with a friend who doesn't have a weight |
| Active, we'll use 16 as our modifier:150 pounds X 16 | | | | problem and you'll see how sometimes they eat |
| calories per pound = 2400 calories | | | | more, sometimes less, but on average they eat |
| Less 500 (Using the common 500 calories per day | | | | enough to fuel their body and maintain their |
| reduction) gives us a total of 1900 average calories | | | | weight.Adding more food gives you additional eye |
| per dayIf you started to incorporate a plan that | | | | appeal. If you split up 1000 calories over the course |
| allowed an average of 1900 calories every day, you'd | | | | of an entire day you're looking at pretty skimpy |
| start to lose weight. The mistake most people make | | | | portions on your plate each time you eat. I like to |
| is to reduce calories too much, which ultimately | | | | feel like I'm getting enough to eat and I do this by |
| sacrifices muscle plus sets you up for feeling | | | | rounding out my plate with extra vegetables.If I'm |
| deprived. It's far better in the long run to go more | | | | having a frozen entree for instance, I'll cook up a cup |
| slowly, keeping as much muscle as possible while | | | | or more of frozen vegetables to add to my plate. |
| burning calories via exercise. Remember too, even if | | | | The extra vegis really fill me up, providing the |
| you don't eat quite that many calories on many days, | | | | satisfaction I need, and I often have a bit extra |
| you might eat more on the weekends for instance, | | | | vegetables to throw away. Is that wasting food? No, |
| so it ends up being closer to your goal of 1900 | | | | it's smart. Far better for me mentally to have extra |
| average per day. Take the total calories for the | | | | food to toss away than to be licking the plate |
| week divided by seven.Remember, this average | | | | because I'm still hungry. I'm also not likely to start |
| calorie number gives you plenty of wiggle room | | | | wanting something else to eat right after dinner if I'm |
| during the week. You can have some treats along | | | | feeling content with the amount I've eaten.Make an |
| with everyone else, or add more on weekends. | | | | effort to learn to like your food as is. Plain mixed |
| Instead of constantly saying, "I can't, I'm on a diet," | | | | vegetables with nothing on them are delicious. It took |
| now you can say, "Thank you, that looks delicious," | | | | me awhile to stop putting butter on them, and then |
| and enjoy some. It doesn't ruin your diet plan | | | | even quitting the Molly McButter (just chemicals and |
| because you've got a large enough calorie allowance | | | | sodium). I eat them plain and yes, they are great. |
| that if you are more careful some days than others, | | | | Nature made our fruits and vegetables naturally |
| it will work out to the average number of calories | | | | sweet and all those "extras" we are used to using |
| you want. I tend to eat far less calories during the | | | | like butter on vegetables or potatoes certainly make |
| week than on weekends and my totals generally | | | | things taste all yummy but they also make us larger |
| average out to 2000 to 2200 calories per day.The | | | | than we need to be. Those "extra" calories add |
| 500 calorie reduction is a well accepted amount. You | | | | up.Start to Slowly Make Ajustments to What You |
| can reduce your calories further, but I wouldn't | | | | Eat or How Much You EatFor instance wean yourself |
| recommend it. It doesn't benefit anyone to try for | | | | off adding sugar to your cold cereal. Read the label; |
| faster weight loss, in fact, if you reduce your calories | | | | all processed cereals contain a ridiculous amount of |
| too much you end up wasting muscle in the process, | | | | added sugar already. There's no need to add more. |
| which is exactly what you do not want to do. If you | | | | My only exception is brown sugar on oatmeal. I don't |
| want faster results, it's better to add more activity, | | | | sugar my cereal at all anymore but it took me awhile |
| thereby burning more calories at rest.You may be | | | | to make the change. Start by adding a bit less, then |
| thinking I'm nuts, recommending 1900 calories per | | | | next week cut back a bit more until you break the |
| day, but I can say for a fact that if you eat too little | | | | habit entirely. Tiny changes make up for big results |
| (1000 - 1200 calories is too few, IMO) then you set | | | | over time.If you feed yourself well, and focus on |
| yourself up for all of the following:Deprivation. You're | | | | increasing your activity, even if only a little, then you |
| going to feel deprived, mentally and physically. 1000 | | | | will continue to lose fat, build muscle and get more |
| calories isn't enough for your basic metabolic needs, | | | | shapely, all the while increasing your metabolism so |
| much less to fuel yourself for your activity needs. | | | | you can eat more food!~~ Kathryn Martyn, Master |
| Add more food! Just have a bit more than you're | | | | NLP Practitioner, EFT counselor, author of the free |
| already having, so for instance, if you are allowed 1/2 | | | | e-book: Changing Beliefs, Your First Step to |
| cup of vegetables is a whole cup going to ruin all | | | | Permanent Weight Loss, and owner of |
| your progress? I doubt it. Eat a whole cup, or go | | | | OneMoreBite-Weightloss.comGet The Daily Bites: |
| ahead and have two oranges. Fruits and vegetables | | | | Inspirational Mini Lessons Using EFT and NLP for |
| are very low calorie but provide high nutrition.Sure, | | | | Ending the Struggle with Weight Loss. |