If you are one of the over two thirds of Americans that are overweight or obese, you may be searching for how many calories to eat to lose weight. Before discussing the calories to eat in order to lose weight, here are some useful facts that helps in understanding.
Weight loss diet facts: there are about 3500 calories in a pound of body fat, so a reduced calorie diet of 500 calorie deficit per day adds up to 3,500 in a week so you would be expected to lose one pound a week. If your goal is to lose 2 pounds a week, your goal is to eat 1000 calorie deficit diet daily so your total weekly expected calorie deficit would be seven times thousand, ie 7000 calories. As each pound of body fat is about 3500 calories, a 1000 calorie deficit diet is expected to help you lose 2 lbs per week!
If you want to lose weight, the traditional understanding is that you need consume less than what you burn so your body would get the excess calories from the bodies own stores. However, recent research and evidence shows that not all calories are the same.
For example, if your goal is to consume 1000 calorie deficit diet per day in order to lose some weight, it is important to understand that eating a starchy, non balanced diet is not the same as protein based balanced diet. In the first, even if you lose weight, you tend to lose more muscle tissue than fat tissue as the body is not getting the proper nutrition and the body is stimulating a hormone that prevents fat burning called insulin which is stimulated by starch in the food. On the other hand, if you consume the same amount of calories via a balanced protein based diet, then your body is most likely losing the fat tissue as opposed to lose muscle weight!
How many calories to eat to lose weight?
Are you wondering how many calories to eat in order to lose weight? The first step is to estimate the calories you consume currently. You can use a food log with weighing the food, and count calories using online calorie counters or use any of the many smart phone apps that are now available to help you determine how many calories you consume.
Once you know your current calories, the 2nd step is to determine how many calories you would need in order to not to gain weight or to lose weight. W8MD medical weight loss centers website w8md.com has a daily calorie calculator that takes in to account your age, height, weight and activity level.
Heigth, cm: 178
Weigth, kg: 91
Daily Calorie Needs
Now we know, the amount of calories to consume in order to maintain the weight. In order to lose weight, we would need to cut down the calories. The next question is, how many calories do I have to cut per day in order to lose one pound in a week?
The answer to that question is – you need to reduce your calories by 500 calories a day so you can lose about 3500 calories in one week. This amount of calorie restriction leads to an expected weight loss of one pound in one week.
But I have tried it and I still did not lose the weight?
Research has shown that most people underestimate their calories. If you can eat products that labelled such as the W8MD’s delicious meal replacement weight loss bars, shakes, smoothies and other weight loss products, then we would know exactly the amount of calories that go in.
W8MD physician weight loss program offers clinically proven Very Calorie Diets of 800 calories with either partial meal replacement or complete meal replacement. In the partial 5+1 meal replacement plan, you will get 5 delicious weight loss supplements in the form of smoothies, weight loss bars, weight loss protein shakes, weight loss soups, and other weight loss products. You would also receive instructions on how to make one of your own meals along with detailed printed instructions on how to count calories. You will also receive food logs so you can keep track of what you are eating.
Low Calorie Diets for Weight Loss!
We also offer 1000 calorie to 1500 Calorie Partial or Complete Meal Replacement Plans. Depending on your body size, and calorie requirements, the W8MD weight loss physician will work with you to determine your weight neutral calories and then make recommendations on how many calories to eat in order to lose the weight safely using calorie restriction.
What foods make up a healthy eating plan?
A healthy eating plan is one that gives your body the nutrients (protein, fat, carbohydrate, mineral and vitamins) it needs every day while staying within your daily calorie level.
- ■ Eating plans containing 1,000–1,200 calories will help most women or men to lose weight safely provided you are not missing hidden calories and your doctor or W8MD obesity medicine doctor recommends that it is safe for you.
■ Eating plans between 1,200 calories and 1,600 calories each day are suitable for men and may also be appropriate for women who weigh 165 pounds or more or who exercise regularly.
If you are on a 1,600-calorie diet but do not lose weight, you may want to try a 1,200-calorie diet. If you are hungry on either diet, you may want to boost your calories by 100 to 200 per day. Very low calorie diets of less than 800 calories each day
should not be used without medical supervision.
Examples of healthy food choices
Examples of these foods include fat-free and dairy products; lean meat, fish, and poultry; high-fiber foods such as whole grains, breads, and cereals; fruits; and vegetables. Canola or olive oils and soft margarines made from these oils are heart healthy and can be used in moderate amounts. Unsalted nuts can also be built into a healthy diet as long as
you watch the amount.
Avoid Saturated and Transfats
Foods that should be limited include those with higher amounts of saturated and transfats and cholesterol. These particular fats raise blood cholesterol levels, which increases the risk for heart disease.
Sources of Saturated Fat
Saturated fat is found mainly in fresh and processed meats; high-fat dairy products (like cheese, whole milk, cream, butter, and ice cream), lard, and in the coconut and palm oils found in many processed foods. Transfat is found in foods with partially hydrogenated oils such as many hard margarines and shortening, commercially fried foods, and some
bakery goods. Cholesterol is found in eggs, organ meats, and dairy fats.
Limit High Glycemic Carbohydrates!
It’s also important to limit foods and beverages with added sugars such as many desserts, canned fruit packed in syrup, fruit drinks, and sweetened beverages (nondiet drinks). Foods and beverages with added sugars will add calories to your diet without giving you needed nutrients.
What is a healthy Eating Plan?
A healthy eating plan includes foods from all the basic food groups. It is low in saturated fats,transfat, cholesterol, salt (sodium), and added sugars. It contains enough calories for good health but not too many so that you gain weight. A healthy eating plan also emphasizes fruits, vegetables, whole grains, fat-free or low-fat milk and milk products,
lean meats, poultry, fish, beans, eggs, and nuts. It also allows for reasonable portion sizes to control calories and prevent unhealthy weight gain.
Very Low Calorie Diets (VLCD) For Weight Loss
W8MD’s 800-1200 partial or complete meal replacement plans are delicious, suppress the appetite and hunger as they are rich in protein and other nutrients, and help you lose weight safely and effectively under the careful physician supervision. We can also prescribe any weight loss medication along with any of the partial or complete meal replacement plan.
The best part of the program is that our meal replacement costs as low as $2.20 per meal replaced. According to research on average grocery meal that is prepared at home with ingredients purchased at grocery store, the average home made meal might cost $2.50. So, with W8MD meal replacements, you can not only lose weight, but potentially save on food costs!
If you choose to do without any products, we can provide printed instructions on how to lose weight, keep track of calories, and healthy food choices.
Insurance Covered Weight Loss Program
With binding contracts, mandatory products, or steep setup fees, W8MD program is a natural choice! Unlike the many “Cash Only” weight loss clinics, most W8MD Medical Weight Loss Centers work with health insurance for the physician visits so you can lose weight safely and effectively without any surgery and your insurance might pay for these physician visits. Thanks to the Affordable Care Act of 2010, most insurances do have coverage for obesity medicine physician visits for weight loss.