How many calories should I eat to lose weight
Losing weight seems to be on everyone’s mind these days. Of course, we all have our own reasons for wanting to trim down. Many people are advised by their doctors to lose weight because they are at risk for heart disease, diabetes or high blood pressure. Others simply want to look and feel their best. While there are thousands of diets out there, losing weight truly comes down to taking in the right amount of calories.
Why is important to lose weight?
Carrying around too much weight feels uncomfortable, and it can also damage your health. If you're overweight or obese, losing weight can reduce your risk of some potentially serious health problems. Most people who need to lose weight can get health benefits from losing even a small amount – about 5%-10% – of their weight if they keep it off.
More than one-third of American adults are considered obese, defined as having a body mass index (BMI) of 30 or higher. You can calculate your body mass index by dividing weight in pounds by height in inches squared, and then multiplying the result by 703 (weight (lb) / [height (in)] 2 x 703).
The best way to lose weight is to make small, realistic changes to your diet and how physically active you are. The amount of physical activity you should do depends on your age. For example, adults between the ages of 19 and 64 should do 150 minutes a week of moderate-intensity physical activity.
Obesity can lead to a number of serious health problems, including heart disease, diabetes, stroke, and some types of cancer.
Calculate the calories you need to lose weight
Balancing how many calories we take in with how many calories we burn can help us to shed pounds and increase energy levels. Fad diets are dangerous because they can deplete our energy, harm our organs and leave us feeling weak. If embracing a new diet is on your mind, there are some universal tips that everyone can follow to enjoy a healthier lifestyle:
Say Yes to Vegetables
It’s okay to go wild with veggies. In fact, it’s okay to give yourself permission to eat as many fresh vegetables per day as you want.
Enjoy Some Chocolate
You don’t have to skip dessert to lose weight. In fact, you can end dinner with a square or two of dark chocolate a few nights a week without feeling guilty. Dark chocolate has tons of antioxidants that are great for your health.
Tell Others About Your Goals
Speaking about an idea can breathe life into it. If you’re serious about losing weight, tell your friends and family about your goals. You may discover that speaking about your goals helps you stay positive and motivated.
Losing weight can be hard work. It’s important to give yourself non-food rewards when you achieve your goals. A reward like a new outfit, a trip to the movies or a spa visit when you reach a particular goal is a great way to stay motivated when discouragement creeps in.
To calculate how many calories a day you should eat to lose weight, you can use our "calorie calculator". This calculator will determine how many calories you should eat on a daily basis if you are trying to lose weight.