How do you know if you are eating too much or not enough? Determine your energy needs to find out how many calories you should eat to lose weight in a healthy way. Also, discover the best ways to lose weight sustainably.
How to calculate the number of calories to consume to lose weight?
How to determine the best calorie goal to keep a healthy weight or lose weight? To determine your energy needs, multiply your current weight in pounds by 10 and you will have the number of calories that you should aim for.
For example, if you weigh 180 pounds and want to lose weight, 1,800 calories would be the goal. (To go from kilograms to pounds, multiply by 2.2. To go from kilograms to pounds, multiply by 0.453). Before we start.
What is the most realistic goal for successfully losing weight effectively?
A goal of 1,400 calories is suitable for women who are slim or want to lose weight; a goal of 1,800 calories is suitable for tall women, normal men and those heavier wanting to lose weight; a target of 2,200 calories for very heavy or very active men.
How to calculate your body mass index (BMI)?
According to Health Canada, to calculate your body mass index, use the following formula:
BMI = weight (kg) / height (m) 2
The BMI of a person with a healthy weight should be between 18.5 and 24.9. A person with a BMI of less than 18.5 is considered to be underweight.
Above a BMI of 25, a person is considered to be overweight and obese if he has a BMI of 30 and more.
Draconian diets are not the best option for weight loss
Choosing to cut calories too drastically or eating a protein diet, for example, is not a good way to lose weight effectively and in a sustainable way.
This kind of diet is not only ineffective but can also be harmful to your health. Depriving your body of several essential needs can indeed cause nutritional deficiencies and major digestive system disorders. So be sure to consult health, nutrition, and physical activity professional when you want to lose weight to find out what is best for you.
What are the best strategies for successfully losing weight effectively?
Specialists will tell you, to lose weight, there is no miracle cure. You have to be determined, you have to exercise daily and you have to watch your diet.
Setting goals that are realistic for losing weight effectively
The important thing, if you want to lose weight and keep it off, it’s not to be discouraged. It is therefore essential not to set goals that you will not be able to achieve.
So start by changing only one aspect of your lifestyle at a time. For example, choose to walk to work for the first week. The following week, reduce the portions of your meals.
In the third week, establish a daily exercise routine and so on.
Changing your eating habits to lose weight in a sustainable way
To lose weight, what goes into our body is of paramount importance. So you have to make a firm commitment to eat better and eat less. This does not mean depriving yourself, but rather making more sensible choices.
Some small changes can make big differences in your weight. For example, plan your meals in advance to avoid ordering at the restaurant at the last minute or going to the supermarket after work, when you are hungry and you are running out of time. There are many good ways to adopt a diet to promote weight loss. Just find the one that works best for you.
Doing physical activity to lose weight effectively
In addition to promoting effective and lasting weight loss, exercising is excellent for maintaining good physical and mental health. In addition to working the muscles in your body, including your heart, physical exercise also helps reduce stress, promote sleep and increase self-confidence.
It is not necessary to do a sustained physical activity for it to be effective. The important thing is to respect your limits by moving as often as possible while having fun doing it so as not to be discouraged. Do several different activities to get all parts of your body to work well.