I get this question all the time - How many calories should I eat each day to lose weight?
Your recommended per day calorie intake primarily depends on your sex, age and on how much you move every day. An average man needs about 2,500 calories/day, and a woman 2,000 calories.
A caloric deficit of 3,500 calories equals a weight loss of approximately one pound. I usually recommend my Clients lose one pound per week. Therefore, you could begin by eating five hundred less calories per day. Cutting down 500 calories per day is pretty easy with some small changes:
- Switch sugary drinks to water
- Keep an eye on portion control
- Focus on eating wholesome filling foods; proteins and vegetables. This will limit the need for snacks in between meals
- Don't eat anything after 8pm (this will limit snacking in the evening)
Another way to create a 500 calorie deficiency is to exercise:
- Jogging for 45-60 minutes
- Swim for an hour
- Jump rope for 45-60 minutes
As you can see, burning 500 calories will take about an hour of hard work. I suggest you cut down your food calories with 250 calories and exercise 30 minutes to burn the other 250 calories. This way you have cut down your daily calories with 500 calories without having to cut down your food calories to the point that you are hungry all the time, and without spending hours at the gym. This model is easier to stick to and become an habit.
Let me know if you have any other questions (molander@stellibell.com). I'm here to help!
At the gym last night doing my 30 mins of workout. I can feel it today, which is a great feeling!
