How many calories should i eat 2 lose weight uk,diet tips by dr khurram,fat burning foods oats xi,sample diet menu to lose weight fast 5kg - Plans On 2016

16.08.2014
OverviewBeing overweight increases your risk for chronic diseases, such as heart disease and diabetes, and may have negative psychological implications. An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison.
A review published in 2010 in Archives of General Psychiatry found that being obese increases your risk for being depressed. Reducing your calorie intake is often one of the most effective weight-loss strategies.Safe Calorie ReductionsThe Centers for Disease Control and Prevention, or CDC, suggests overweight and obese adults reduce their current energy intakes by 500 to 1,000 calories daily with a weight-loss goal of 1 to 2 pounds weekly.
Based on this guideline, if you normally eat 2,300 calories daily, aim for 1,300 to 1,800 calories per day instead to lose weight effectively. While losing 1 to 2 pounds per week may not seem like much, this slower rate of weight loss is most effective for long-term success, notes the CDC.Calories Based on WeightIf you're unsure what your usual calorie intake is and want to estimate your caloric needs easily, use your desirable body weight as a guide.
A study published in 2013 in the Journal of Clinical Medical Research reports that eating 11.4 calories per pound of your ideal body weight is often recommended for weight loss in obese adults.
For example, an overweight woman with an ideal body weight of 120 pounds needs about 1,368 calories daily, while a man with a desirable weight of 175 pounds should aim for 1,995 calories daily to shed pounds and keep the weight off.


Individualized weight-loss calorie goals will vary based on your daily activity level.Determining Ideal Body WeightYour ideal body weight falls within a range based on your height and frame size.
The University of Washington suggests ideal body weights for women are 100 pounds for the first five feet of height plus 5 pounds for each additional inch, while men's desirable weights are 106 pounds for the first 5 feet of height plus 6 pounds for each additional inch -- plus or minus 10 percent for variations in frame sizes. Based on this guideline, a 5-foot-4 woman has an ideal body weight of 108 to 132 pounds, and a 5-foot-10 man has a desirable weight within the range of to 149 to 183 pounds.
Athletes with lots of muscle mass may exceed these ideal weight ranges but have low amounts of body fat, because muscle weighs more than fat.Very Low-Calorie DietsWhile a drastic calorie reduction may lead to rapid weight loss, it could also cause health problems -- such as fatigue, nausea, constipation, nutrient deficiencies and gallstones. Therefore, you should only follow very low-calorie diets -- often providing just 800 calories per day -- under medical supervision. Harvard Health Publications suggests that women seek healthcare supervision when consuming fewer than 1,200 calories daily, and men have medical assistance if they drop below 1,500 calories per day. Obese adults with high risks of developing obesity-related health conditions should check with their doctor to see if a medically-supervised, very low-calorie weight-loss diet is appropriate. In order to successfully lose weight, you need to overestimate how many calories you are taking in by around 10%-15%.


When you’re creating a calorie deficit on a daily basis, this can help you tremendously. Not to mention the fact that protein has a greater thermic effect (your body burns more calories processing protein than fat or carbs).
If 2 people are eating the same amount of calories, the person with the highest amount of protein in their diet will have better results.
How to Apply This Information Let’s do a case study so that I can show you how to apply all of this information.
There is a very interesting and helpful video presentation that talks more in-depth about this method and and the author.




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