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