How Many Calories Should I Eat In a Day?

Know this about losing weight, and you won’t have to count calories any more. Weight loss is mainly about the intake and burning of calories.

However, you do not need to count calories in order to lose weight. You can just follow the following simple tips, and you will be able to lose pounds!

The simple math about losing weight is to put in lesser calories than you burn. However, keeping a track of these calories is not as simple as the math.. It can be quite a task to keep counting calories all the time.
However, you do not need to actually count calories as long as you keep some important things in mind and make the right choices.

You can reduce the number of calories simply by being aware of what is going in your mouth. You can even maintain a food diary and note down what you are eating. This will help you keep a track of what is going in.

Read on to find out more about what healthy choices you can make.

Get High On Vegetables

Vegetables are very friendly for you if you want to lose weight. However, if you are counting that tomato and lettuce in your cheeseburger as your portion of vegetables, then you are in denial.

You need to cut down on junk food and other unhealthy foods while you increase your daily intake of vegetables.

Not only are they almost fat-free, but they also contain a lot of essential nutrients and fiber. However, do not spoil the health benefits of vegetables by using unhealthy cooking methods.

Take Carbohydrates and Fat In Proportion

You should take no more than 5 small portions of carbohydrates in a day. These include sweet potatoes, potatoes, pasta, rice as well as other grains. Choose complex carbohydrates such as whole-wheat breads over simple carbohydrates.

If you are looking to lose fat, there is no point in adding more fat to your diet. Take limited portions of red meat.

Eat Fruits

Fruits can be the best and healthiest desserts as well as breakfast for you.

They taste great and are healthy. However, they do contain some sugar. So go for about three portions for a day. Fruits also give you fiber, so opt for the whole fruit rather than the juice alone.

Eat Protein

Protein is the building block of your body. Therefore, you need to take protein. The best sources are legumes and meat. You can go for white meats such as skinless chicken and fish.

Avoid Dairy Products

Usually, dairy products are high in fat. However, they also contain several nutrients. Therefore, choose fat-free or low-fat dairy products. Cottage cheese is better than other hard cheeses, which are full of fat. Fat-free yoghurts are also good.

Go For 5-6 Small Meals Every Day

It is better than having only three large meals. This will keep your metabolism working throughout the day and burning calories.

How Many Calories Does One Need?

Doctors use several equations to calculate how many calories a person should eat each day to maintain a stable weight. The most precise ones include height, weight, age, sex, activity level, and stressors like an injury or disease.

The simplest way to estimate your daily target for calories is to multiply your weights in pounds by :-

* 12 if you are sedentary (little or no exercise)
* 13.5 if you are somewhat active (light exercise one to three days a week)
* 15.5 if you are moderately active (moderate exercise like brisk walking – you break into sweat – three to five days a week)
* 17 if you are highly active (vigorous exercise or sports six to seven days a week)
* 19 if you are highly active (daily vigorous exercise or sports and a physical job)

For example, a somewhat active person who weighs 45 pounds (66 Kg) needs about 1950 calories a day (145 times 13.5) to keep a steady weight.

To lose weight, start by reducing your intake by 250 calories per day. That’s one can of cola and two butter cookies, or 50 gms of potato chips. If you keep that up for a year, you could shed 20 pounds. Add in more exercise, and you could make it 30 pounds.