If you look at all diets and weight loss plans closely, you’ll discover the underlying common factor is calorie control
All diet books and food plans consist of lists of rules for weight control in addition to regulations concerning “foods to consume” and “foods to avoid”. What, then, is the secret of success? The answer is simple. Reduction in intake of calories contributes to reduction in weight. If you look at all diets and weight loss plans minutely, the underlying common factor is the aspect of calorie control.
How many calories to consume?
Calorie needs are very individual; they depend on your weight, age, sex, activity level, metabolic rate and lifestyle habits. On an average, women require around 2,000 calories a day, and men 2,500 a day.
What about athletes?
An athlete would need more calories. Depending on the sport and goals, he would need to workout his calorie expenditure and add that to his daily caloric needs.
What do you do if you need to lose weight?
To lose weight you need to create a calorie deficit. Weight loss of 1 to 2 pounds per week is ideal. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise.
If you do without your 250-calorie chocolate bar and burn 250-calories by running 3 miles, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3,500 calories in one week.
How many calories should you consume to lose weight?
To lose weight, the ACSM (American College of Sports Medicine) recommends a minimum consumption of 1200 to 1500 calories per day for women and 1800 to 2000 calories per day for men.