How Many Calories Should I Eat To Lose Weight?

How many calories should I eat to lose weight? If this is the question that you have been pondering, then you should read this article.

First and foremost, you must comprehend how many calories our body require to maintain our current weight. Amazingly, most people haven’t got the slightest clue how much food they can consume without gaining any weight.

Secondly, you definitely need to know your current average calorie consumption, and for this part many people also don’t have the slightest idea about their calorie consumption.

So, let’s begin to give you some clarity to the question "how many calories should I eat to lose weight?". Here is the formula that you need to know:

(BMR) x (Activity Modifier) = Active Metabolic Rate (AMR)

Basal Metabolic Rate (BMR) = the quantity of calories which your body requires to stay alive with no activity. For example, if someone is in a coma, his or her daily calorie consumption is very much the same as his or her Basal Metabolic Rate (BMR). A person’s BMR will be dependent on a few factors such as the person’s height, the person’s existing weight, the person’s sex and how old a person is.

Activity Modifier = is the rate of your exercises. They are rated between 1.2 (inactive) and 1.9 (extremely active, extreme exercise or hard physical labor).

Active Metabolic Rate = is the amount of calories a person burn in a regular day.

For example, let us say that you are a male, 40 years old. Your height is 160 cm or 5 foot 4 inches and you weigh 85 kilos or 187 pounds. You have a light activity level about 1 to 3 times of sports a week. Here is how you calculate your AMR:

First calculate your BMR

For Adult Women:
655 + (4.7 x height in inches) + (4.3 x weight in pounds) - (4.7 x age in years)

For Adult Men:
66 + (12.9 x height in inches) + (6.3 x weight in pounds) - (6.8 x age in years)

Then, estimate how active you are by picking the following Activity Modifier:

Lightly active = 1.25
Exercise almost each day = 1.40
Professional athlete or work as a construction worker = 1.60

Then, simply multiply your BMR (1897.70)and your Activity Modifier (1.25) and you will get your AMR. In this case it is 2247.13. To maintain your weight eat this much calories and to lose weight eat about 500 calories fewer than what you require for maintenance. That should make you lose approximately 1 pound a week.

I hope the above will help you with your question “How Many Calories Should I Eat To Lose Weight?”

Recommended Product To Lose 9 lbs Every 11 Days

The 4 Weight Loss Diets Plans You Should Know

If you are looking for weight loss diets plans, then here are 4 weight loss diets plans that you should check out. These diets plans are healthy and will help you to reduce your weight.

1. Add cucumbers in your diet. By neglecting cucumbers in your diets, you will lose many benefits which cucumbers can provide. Cucumbers contain malonate acid which will stop sugar from turning into fat. This will help to reduce your weight. Cucumbers are also high in fiber to help the digestion process in your body, reduce cholesterol and help neutralize toxin in your body.

2. Add white pepper in your food. According to a study in Great Britain, a person who consume food which contain white pepper will burn up to 25 percent more compared to a person who do not. This is because the hot flavor in the white pepper has increase heat effect which will influence your metabolic rate. It builds hotness during digestion process and this will help you to burn calories faster.

3. Consume more fiber daily. It is known that fiber is very important in our everyday diet. Without diet, food will take about 70 to 80 hours to go through the digestion process. Fiber will help to reduce the time for food to go through the digestion process. Reducing the time will also help to protect us from colon (large intestine) cancer and rectum cancer. Fiber is able to protect us from the said cancers because it is able to dilute poisonous materials which is in the large intestine and further accelerate the expelling expel process from our body.

4. Get yourself a diet diary. Many overweight people succeed in losing because they have a diet diary. By having a diet diary you will be able to note down whatever you eat every time. By doing so, you will be more careful with what you eat. Apart from that, you will also be able to know your eating pattern in a few weeks time. If it is not healthy, then you will be able to change it.

You should try these 4 weight loss diets plans to lose your weight. Again, these plans are healthy and at the same time will make you lose weight.

Recommended Product To Lose 9 lbs Every 11 Days

Eating Healthy To Lose Weight-Tips On How To Lose Weight At Home

‘Eating healthy to lose weight’ is no prank. Besides exercising, you need to eat healthy to lose weight and one way to eat healthy is to cook at home. Here are some tips on how to cook at home and tips on how to lose weight at home.

1. To cook your foods, it is best to use low fat cooking technique such as boiling, steaming and roast.

2. Use cooking oil spray.

3. Consume more vegetables and fruits.

4. Drink plenty of water daily.

5. Reduce the frequency of eating fried foods to 2 to 3 times a week.

If you have to fry your foods, then you should do this:

a. Maintain the frying temperature between 180˚C to 190˚C. By doing so you will be able to re-use the cooking oil for a few more frying sessions and the quality of the food will be maintained.

b. Avoid using spoilt cooking oil and low quality oil. Spoilt cooking oil will reduce the transfer of heat to foods.

c. To maintain the flavor and nutrients of your fried foods, use minimal amount of cooking oil.

d. Stop frying before the cooking oil emits smoke. When the oil emits smoke, toxins and carcinogens are created and they will contaminate the food.

e. Avoid frying at high temperature because this technique will increase unhealthy fat and will endanger your heart as well as making you gain weight.

One of the best cooking oil is olive oil. To lose weight, you should use olive oil to cook your food. Olive oil contain Vitamin E which will help to avoid damage to your cancer cells. It is also able to increase the fat burning process in your body, increase your metabolic rate and prevent sugar from turning into fat.

There are 3 types of olive oil and they are Extra Virgin Olive Oil, Virgin Olive Oil and Olive Oil. Olive oil is yellowish and is the oil that you should use for your cooking as it contain more than 4% of acidity. Extra Virgin Olive Oil has 0.5% to 1% acidity and it is suitable for your salad sauce. While Virgin Olive Oil has between 1% to 4% acidity and it is a suitable addition to your dishes.

If you are in the process of losing weight and if you are going to cook at home, then you should follow these tips on how to lose weight at home. Remember that eating healthy to lose weight starts at home.

Recommended Product To Lose 9 lbs Every 11 Days