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How to Reduce Calorie Intake for Weight Loss

You’re fighting the battle of the budge. You want to slim down and be healthy. It’s a noble gesture, and there are plenty of devices and diet plans out there to help you reach your goal. You may have even already tried the cabbage soup diet or the plethora of new supplements, which are supposed to make the weight melt off like butter (ironic right?). However, what you have probably found is that those are short term solutions to a long term problem. Losing weight is like a mathematical equation (in a way); if you want to lose weight, you have to eat fewer calories to help burn fat. It sounds confusing but it is really quite simple to watch your calorie intake in order to lose weight.

Doing the Math

You are probably wondering what your calorie intake should be to lose weight. Well, this is where an intake calculator can be very helpful for you (click here for online calculator). First, you need to specify your lifestyle. Are you sedentary, moderately active, or active? Let’s say you are a woman that is moderately active and you are 35 years old. You would need to eat 2,000 calories a day to maintain your current weight. A male of the same age would need to eat 2,600 calories to maintain their weight. Now, if you want to lose weight, you must create a deficit.

A pound is equal to 3,500 calories. To lose one pound a week, you need to reduce your diet by 3,500 calories to do so. So, if you divide the calories needed to lose by seven days, you will see that you need to eat 500 calories less each day. The woman would need to lower her calories to 1,500, and the man should bring his calories down to 2,100. If you want to lose two pounds a week, you need to create a 1,000 calorie per day deficit. However, it is advisable to never go below 1,200 calories. When the caloric intake is too low, it causes a person to lose their vitamins and minerals, which can cause sickness and unhealthy weight loss.

Food for Thought

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Many people will look at a deficit of 1,000 calories a day and think it is impossible. Really, it is more about what you eat. If you eat a diet that has processed foods, sugary treats, and high sodium; you are not making good food choices. On average, these are all things that have higher calorie content. They are not good for the body and do not provide the fuel your body needs. However, if you switch your diet to one of lean meats and plant-based goodies; the weight will fall of much quicker. The four basic food groups are our recommended guidelines for consumption. You should have 2-4 servings of fruits and vegetables every day. Though it calls for 6-10 servings of bread and cereal; if you want to lose weight you should cut those down considerably more than the recommended.

How Exercise Burns More Than Dieting

An active person doesn’t need to create a huge loss in calories because they will burn more calories working out. Everything you do will burn some sort of calories. Even if you just lay in bed and slept all day long, you would still burn at least 60-95 calories each hour. If you’re not an active person, even the smallest things can make a huge impact. Cleaning the house for 30 minutes will burn 90-120 calories. How much you weigh and the exact type of cleaning will also factor into that equation, obviously, but you get the idea! Your calorie intake for weight loss is all going to depend on how active you are and what you’re willing to put down.

Ways to Easily Cut 500 Calories a Day

Let’s say you don’t have the time or energy to do all this healthy cooking. Perhaps you have a family and you cannot afford to cook two different meals. There are other ways that you can make cuts too. Here are some easy ways that you can cut 500 without even thinking about it.

*Cut Out All Sodas and Juices – Drink Only Water
*Don’t Eat After 7 Pm
*Make Sure You Eat Breakfast to Avoid Mid-Morning Snacking
*Snack on Fruits or Veggies
*Cut Out Fried Foods
*Watch Potatoes, Pastas, and Rice
*If You’re Craving Sweets, Eat Fruit instead!

While these don’t seem like huge deals, they can really add up to a huge calorie loss. For instance, a can of soda has about 150 calories in it. Most people either have 4-5 in a day, or they go through the drive through for a large that is equivalent to three cans. Water has no calories and can be sweetened with fresh fruit for flavors. If you eat after 7 pm, you are most likely lounging around or heading up to bed. Your body is not going to burn as much fat at night as it does during the day. Remember; eat lunch like a king and dinner like a pauper. It’s one way you can lose weight.

Throw Out the Journals

Stop asking yourself what your specific calorie intake should be! You need to make realistic changes. You can journal, join online programs, or even wear an expensive watch that counts your every step; however, the real alteration comes from a mindset. Learn to say no to foods that aren’t good to you. Stop eating when you are full. The mentality that you cannot waste any food will pack on the pounds. If you have junk food in your home, get rid of it. The children and the rest of the family can benefit from a healthy eating lifestyle as well, not just you!

Too Much Too Quickly

Changing your lifestyle is something that should be gradual. If you change everything in the spur of the moment in one day, chances are you won’t stick with it. Experiment with new recipes that the whole family can enjoy. Find things that work and work well. Don’t ever be ashamed of failure, as some recipes will work and some won’t. Remember, slow and steady wins the race. You have a lifetime of old habits to kick, and that isn’t going to happen overnight.

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