No matter if you’re looking to lose weight or maintain your current weight, calorie intake plays a major part in what you’ll see on the scales.
On the surface level, weight loss is as simple as calories in being less than calories out, but that still leaves some questions unanswered.
Find out why eating within your calorie limits is important and how you can be sure you're eating the right amount to see weight loss results.
What is your calorie count?
It’s simple, food is fuel.
Everyone has a number of calories that their body requires to function which increases based on the amount of physical movement and exercise they do throughout the day. When this caloric intake is met, weight is maintained however when it’s exceeded the excess energy is stored as fat leading to weight gain.
The calorie count of each person varies depending on what their individual body needs, however the average daily calorie intake for men is 2,500 and for women 2,000. But how do you determine what your own body needs calorically?
Find your calorie intake sweet spot
Everyone has a calorie sweet spot but finding it can be a challenge.
Some factors that influence the number of calories you need include ages, weight, height, levels of physical activity, and overall general health. For example, if you’re a 30 year old woman working an active job, your calorie intake will need to be higher than a 40 year old woman working a fairly sedentary office job.
There are plenty of free online calculators which can help you determine what calories you should be eating however the best way to find out your calorie intake is to record a food diary, count the calories you’re consuming and measure the results you see in your body. From there you can get a better idea of what your individual calorie intake should be to lose weight.
Calories needed to lose weight
The general rule of weight loss is 500 less calories per day to lose half a kilo per week.
Using average calorie intake, that means to lose weight women would have to reduce calories from 2,000 per day to 1,500 and for men from 2,500 to 2,000. Reducing by 500 calories can come from adding in more regular exercise as well as reducing calorie consumption although combining both will deliver the most noticeable weight loss results.
It’s important to know that healthy weight loss is gradual. Eating well below what your body needs calorically might lead to weight loss in the short term but can have lasting consequences. Taking calorie restriction to an extreme will cause your body to hold onto calories and use them more sparingly which can lead to metabolic damage and easy weight gain once you return to a more normal diet. This plays a major role in why people regain weight lost through crash diets.
Ultimately calorie intake for weight loss is about finding what your body needs to lose weight in a healthy and sustainable way and sticking to it.
Nutritional value matters
Not all calories are created equal.
Eating within your daily caloric intake is important however what kinds of calories you’re eating matter just as much.
The main sources of calories are carbohydrates, protein and fat with a healthy diet containing whole food which meets these macronutrient needs. If you eat within your daily calorie count but those calories are made up of empty calories from highly processed foods your body isn’t going to receive the nutrients it needs.
Healthy, sustainable weight loss comes with a combination of the right amount of calories from the right foods.
Make eating within your calorie count easier
Don’t worry, eating for weight loss doesn’t have to be complicated.
The Rapid Loss Weight Management Program is the ultimate formula for weight loss success providing you with free detailed meal plans full of delicious healthy options that won’t make you feel like you’re missing out.
Choose from our library of tasty calorie-controlled recipes suited to your progress level and exercise plan, all designed to help you achieve sustainable weight loss.