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<\/a><\/p>\nThere have been literally thousands of studies on weight lost with many reporting that those who ate between 1,700 to 1,800 calories per day lost on average of 73 pounds and were able to keep it off. Why? Because being persistent with this regimen changed their eating habits \u2013 something diets do not do!<\/p>\n
Let\u2019s look at it this way: the rule of thumb is that you need to burn 3,500 to lose one pound of body weight. Suppose you are Sam and need 2,000 calories per day to maintain a body weight of 180 pounds. Theoretically, if you ate 2,000 calories per day, you would need to exercise to lose more weight. Thus, a combination of Sam eating 1,800 calories per day, which is 200 calories short of what he needs and exercising at an average level of 20-30 minutes per day would burn about 300 calories, putting him at a 500 calorie per day deficit. This would mean that he would lose about one pound per week. A healthy weight loss is about 1-3 pounds per week, not more.<\/p>\n
Studies show also that people generally underestimate their calorie consumption by 20-30%. Thus, when people believe they are eating about 1400 calories per day, they are really eating about 1600-1800 calories per day.<\/p>\n
Women<\/strong> Men<\/strong> \u2022 Count calories. What is the amount of fat, protein and carbohydrates you should have? \u2022 25% of calories from fat. If you are vegan, focus more on legumes for more plant protein, as well as cheese, eggs, yogurt, butter, and other foods for fat and protein.<\/p>\n As a note, as an omnivore, you don\u2019t have to give up carbohydrates to lose weight. Focus on the type of carbohydrates you are eating. This mean you should choose more whole grains, leafy green vegetables, etc. and choose fewer refined grains. Limit sweets such as cookies, cakes, and other sources of refined grains.<\/p>\n
\nWomen are generally smaller than men and thus, need less calories. This is important to realize. Typically, women have less dense muscles and overall, smaller muscles compared to men. This is not a gender biased assumption but based on basic facts. However, there are exceptions and you should know if you are one of them. Because of this, women generally need less calories than men. Would it surprise you to know that a great number and men and women consume about the same number of daily calories? Would it also surprise you to know that the average calorie intake in the U.S. is 4,000 calories per day? This is almost twice the needed calories.<\/p>\n
\nThe average man should consume about 2050 \u2013 2250 calories a day. This assumes a height of 5 ft 10 inches and average weight of 185 pounds. Did you know that at 5\u2019 10\u201d that a man is generally 7 lbs per inch in body weight after that height and women at an average height of 5\u2019 5\u2019 weight 125 pounds and add 5 lbs per inch for every inch after 5 ft in height. This is a good way to approximate how much you should weigh. However, please not that is you have larger bones or greater muscle density, this will not be accurate as it is for the \u2018average.\u2019
\nGeneral ways to reduce calories and lose weight:<\/p>\n
\n\u2022 Count fat grams.
\n\u2022 Focus on portion control. Eat what you want, but limit quantity.
\n\u2022 Limit certain foods or types of food.<\/p>\n
\nOn average, as a more active person the following is a good guide for daily nutrition:<\/p>\n
\n\u2022 25% of calories from protein.
\n\u2022 50% of calories from carbohydrates.<\/p>\n
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