Calorie Intake To Lose Weight
I’m a little uncomfortable talking only about restricting calorie intake to lose weight. I much prefer talking about it in terms of a general fitness routine. When you start talking about the numbers and of holding back on calories, it’s too easy for people to end up near starving themselves. Severely restricting your calorie intake to lose weight like this is completely counterproductive anyways. For 2 very good reasons. Firstly, after only a short while of strict dieting, your body thinks it is literally starving! It actually begins to shut down to conserve energy, as it doesn’t know when it’s going to get food again! You’ll feel lethargic and nauseous, and possibly even worse. Secondly, you’ll be depriving yourself of much needed nutrients. Lacking the right quantities of vitamins and minerals for a period of time will result in poor health. You skin, bones, and teeth will suffer. Your immune system will weaken leaving you susceptible to colds, flu, and other diseases. But, having said all that . . . Carried out sensibly, cutting back on your calorie intake to lose weight can be an effective way to shed those excess pounds. And combined with an exercise routine is even better! You’ll either shed a little quicker, or won’t need to cut back on your calories as much. So you can still enjoy those occasional tasty treats.
Restricting Calories The Sensible Way
Now is a good time to talk about the numbers . . . 1 pound of human adipose tissue – that’s the flab you want to get rid of – contains close to 3500 calories of energy. So if you want to lose 1 pound of fat, you’ll need a deficit of 3500 calories. That is the difference between the calories you consume from your food and the calories you burn off. This total deficit will accumulate over time, which brings us on to the next important point. If you want to restrict your calorie intake to lose weight, you should limit this to a maximum of 500 calories per day. That means, with a daily 500 calorie deficit, you’ll lose 1 pound per week. I’ll repeat this as it’s a crucial point – 500 calories should be the absolute limit of your calorie restriction. If you want to lose a little more weight, you should up your activity level. But even then, you shouldn’t be losing more than 1.5 to 2 pounds per week maximum.
What Foods Should Your Restricted Calories Come From?
The obvious one to start with . . . high fat foods! If you’re diet is high in saturated fats, then most of your calories – if not all – will be restricted from these foods. So cut down or cut out foods like bacon, butter, cream, cheese, whole milk, cakes, chocolate, biscuits, etc. If your diet is quite lean, and only few calories can come from foods high in saturated fat, then skim them from your high carbohydrate foods. That is your pastas, rice, potatoes, and bread. But remember, carbohydrates are an important part of your diet and energy requirement. You’re not cutting them out entirely. You’re not going for a low carb diet. As I mentioned above, the fastest way to rid yourself of those excess pounds is to incorporate some exercise.