One pound of your body weight is equivalent to 3500 calories. So in order to lose one pound of weight, you need to create a calorie-deficit of 3500 calories. You can do this by increasing your calorie expenditure or by reducing your calorie intake, or (best) by a combination of both.
Suppose you need 2000 calories a day to maintain your present weight.(You can use the Basal Metabolic Rate calculator to check the amount of energy you need to intake to maintain your present body weight.) To lose one pound a week, you need to cut your daily calorie intake to 1500 calories. Over 7 days, this adds up to 3500 calories.
The same result can be achieved by increasing your exercise by 200 calories/day, and reducing your calorie-intake by 300 calories/day.
That said, a combination of calorie-reduction and increased exercise makes weight loss easier to sustain.
[A] Weight Loss Planning Calculator
Depending on your input to this weight loss planning calculator,it advises whether your weight loss plan is safe or not to your health .It will also advise you how much calories of food you need to take each day to achieve your weight loss plan:
[B] Food Calories
There are roughly 4 calories in each gram of carbohydrate or protein, but 9 calories per gram of dietary fat. Alcohol contains 7 calories per gram. So an obvious way of reducing your calorie intake is to restrict your consumption of foods which are high in fat, and drinks which are high in alcohol.
However, nutrition and healthy eating is an important factor in all weight loss diets. A nutritious diet plan boosts weight loss in various ways. First, your metabolism (the way you burn food or convert it into body fat) needs several minerals and vitamins to maintain its efficiency. Without these nutrients, your metabolism won't burn food properly and may slow down, causing a reduction in your rate of weight loss. Second, without adequate nutrition your digestive system may not be able to digest and process your food properly. As well as micronutrients like vitamins and minerals, dietary fiber is also very beneficial for our gastrointestinal tract, and helps to avoid constipation and other indigestion-type complaints such as diverticulosis and IBS.
The worst type of foods from both a calorie and nutritional viewpoint are "calorie only " foods. These are foods or drinks which contain very small amounts of nutrition but large amounts of calories. They use up your calorie allowance without providing any useful nutrients. For anyone who is overweight or who wishes to reduce weight, these empty calorie foods should be avoided. Examples of empty calorie food items include: energy drinks, all regular sodas, sweets, candy.
In addition, certain foods may be "calorie-dense". These foods are particularly high in fat-calories (eg. butter, mayonnaise, sausages, full-fat cheese), or they may contain an excessive amount of both fat and sugar (eg. many types of commercial popcorn, white flour muffins or other rich bread-snacks, candy). Obviously, these processed calorie-dense foods are not a good choice for someone who wants to lose weight.
The best type of calorie-controlled weight loss diet contains foods from all food-groups (including fats), and aims to help you lose about two pounds of body fat per week. It should be rich in high-fiber, whole grains, and should include lean protein and a moderate amount of good quality vegetable oils. For most women, a realistic energy intake is 1200-1600 calories per day, depending on age and energy expenditure. For most men, 1600-2000 calories a day should be sufficient.
Whenever you buy any food,please read on the label carefully on how much the calories the food contains.
[C] Physical Acitivities and Energy Consumption
Experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. To achieve and maintain a healthy weight, particularly after you have lost a large amount of weight, you may need to do 60 minutes or more of moderate-intensity physical activity each day.
Physical activity may include structured activities such as walking, running, basketball, or other sports. It may also include daily activities such as household chores, yard work, or walking the dog. Pick a combination of structured and daily activities that fit your schedule.
If you have been inactive for a while, start slowly and work up to 30 minutes a day at a pace that is comfortable for you. If you are unable to be active for 30 minutes at one time, accumulate activity over the course of the day in 10- to 15-minute sessions.
Regular physical activity helps control your weight and may help:
- Reduce your risk of or manage chronic diseases such as type 2 diabetes, high blood pressure and cholesterol, heart disease, osteoporosis, arthritis, and some cancers;
- Build strong muscles, bones, and joints;
- Improve flexibility and balance;
- Ward off depression; and
- Improve mood and sense of well-being.
[D] Calorie Calculator for various Physical Activities
