You work out everyday to put some weight away but are stilling struggling to do that. You decide to input more effort and aside from exercise, you know it is diet that really helps improve the situation too. But how? This is the answer to how many calories you should consume and how to plan it daily & weekly!
The most correct way to calculate the calories for you per day is using BMR or Basal Metabolic Rate. But if you are just lazy enough not to consult such a measurement, we have a general rule of thumb for you: 2,000 for an adult male and 1,500 for an adult female. This figure helps you to maintain healthy and strong while still losing weight in a long term.
If you have had quite an understanding of different types of calories and their benefits as well as risks, you might also take this advice from dietitians who support the idea of intaking only 500 calories less every day. Remember: if you have had quite an understanding of the risks!
With two of the above methods, you can kickstart your weight loss plan right now by taking care of your intake either by set your calories limit down to 2,000 and 1,500 calories or cut down 500 calories per day.
How to do that? This requires you to take notes of the food you eat. Always remember to peruse the nutrition labels and write them down on your notebook for how much you’ve eaten.
If your plan is to reduce 500 calories every day, you should put a target of 0.5 to 2.0 pounds/week. This is because if you cut down your intake suddenly, your body will not adapt to the situation. That’s a shock and the body has to go through starvation. Eventually, this backfires you and ruins your weight loss effort.
Instead of that, you should have daily goals on calorie deficit and make a long-term strategy.
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