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How do you lose weight? How fast should you expect to lose weight? Understand how weight loss and weight gain work. Any calories you consume above your suggested daily calorie intake will cause you to gain weight, while consuming. How Many Calories Should I Burn a Week to Lose Weight? You've heard that to lose weight, you must eat less and move more. But understanding just how much more to move can be confusing. The exact number of calories you must burn weekly to lose weight depends on many factors - - including your weight loss goal, how much you're eating and how you're burning those calories. Physical activity affords numerous health benefits, such as better joint mobility, protection against chronic disease, enhanced mood and improved stamina, in addition to weight control. Be excited with any weight loss you achieve through exercise and know you're doing your body a world of good every time you get out of your chair to move. A pound of fat equals 3,5. Losing weight fast isn't recommended by most major health organizations - - it's usually unsustainable and can lead to nutrient deficiencies, muscle loss and a stalled metabolism. Use an online calculator to determine your daily calorie needs, given your current age, size, gender and activity level. Add exercise without increasing your calorie intake. If you eat more calories in response to exercise, it won't result in weight loss. For example, a 1. ![]() But, if she exercises and burns an extra 5. Exercise helps burn calories and also maintains lean muscle mass while you're losing weight. If you reduce calories without exercise, one- quarter of every pound you lose comes from lean muscle mass. Muscle also requires more calories for your body to sustain, so it boosts your metabolism. A more muscular body also looks taut and fit. Get the full 21 day fix workout summary and see how many calories you burn per workout contrary to what the beachbody guide tells you! Use this calories per day calculator to learn how many calories you need to eat every day in order to lose, maintain and even gain weight on a fitness plan. ![]() Measure the benefits exercise provides to weight loss in more than just calories burned, too. Cardiovascular exercise, which involves raising the heart rate for an extended period of time, such as cycling or running, burns a lot of calories per minute as compared to strength training. But, strength training is better at developing muscle mass when compared to cardio. You may burn just about 1. Ten weeks of resistance training can increase your lean muscle mass by 3 pounds, decrease your fat weight by 4 pounds and increase your metabolic rate by 7 percent, reports research published in a 2. ![]() Current Sports Medicine Reports. A balanced approach to exercise that includes both forms is best for your health and weight loss. The American College of Sports Medicine recommends a weekly 2. Significant weight loss is defined as more than 5 percent of your body weight. With a pound equaling 3,5. Approximately 9. 4 percent of the members of the National Weight Control Registry, a group of more than 1. Ninety percent of these individuals exercise 9. How many calories you burn in a workout depends on your size, duration and intensity. For example, a 1. During more vigorous activity, you burn more calories in less time. A 1. 55- pound person burns 4. These are calorie approximations, however. Even gym machines - - such as elliptical trainers, heart rate monitors and treadmills - - estimate how many calories you burn, using a formula that may not be 1. For example, for people of the same weight, the one with a greater amount of muscle mass will burn more calories during exercise than someone who has a higher percentage of fat. Also, a beginner who is not efficient at an exercise will expend more calories than someone who is familiar with it. If you hold the handrails of the treadmill or step mill as you exercise, it will also cause you to burn fewer calories than is reported by the machine. Unless you exercise in a clinical setting with specialized equipment, you can't be 1. What you ultimately lose according to the scale may not reflect what you expected partially due to these possible discrepancies. Exercise helps you lose weight for sure, but it is more effective when combined with dietary measures. Researchers who followed the weight- loss progress of more than 4. The study, published in Obesity in 2. Those who dieted and exercised lost 1. You don't necessarily have to exercise off 5. A combination of less food and more movement also helps create a deficit. For example, eat 2. Cutting 2. 50 calories can be as easy as skipping a roll at dinner to save 8. How many calories does it take to lose one pound? Dear Countin' Cal ,Theoretically, about 3. This means that you'd have to take in 3. Keep in mind, this is in theory; what happens in the real world can be very different. Often, as you eat less, your body expends calories at a slower rate (that is, your metabolism decreases). Perhaps this occurs to ensure survival, or just to defend a comfortable body weight. In any event, this slowdown is a real phenomenon, and has been shown in many laboratory studies . If your calorie expenditure falls, it can be. This can be quite a frustration and challenge to the person trying to shed some pounds. So, while it's nice to have an equation that works in the lab, the 3. However, it can serve as a goal if you are trying to lose weight. By cutting 5. 00 calories a day (a total of 3. This rate of weight loss is considered reasonable and healthy. Skipping meals can actually have a negative impact on weight management. To keep your metabolism speeding along, consider having four or five smaller meals and snacks throughout the day. In addition to providing consistent energy and maintaining your metabolism, you may be more likely to resist those . Finally, an important factor in keeping your metabolism moving is participating in regular exercise, which is good for you regardless of whether you're trying to lose weight or just curious about calories. Check out the related Q& As for some ideas on getting fit and feeling great! Calorie Counting - A Guide to Calories & Weight Control. Hello. If you are here, then it's most likely because you want to do something with your weight. Since there are really only three things you can actually do with your weight, it's pretty safe to assume you want to do one of the following three: Lose weight. Gain weight. Maintain weight. The specific one that you are looking to do really doesn't matter much, at least not now. The reason why is simple. While they are three completely different goals, they are just three different types of weight control. That thing, my friends, is calorie counting. The following is an insanely easy to understand . More specifically, it will explain how to make your weight do exactly what you want it to do through the very simple process of calorie counting. Let's start at the beginning.. Weight Control. Weight control means exactly what it sounds like it means.. This is really your ultimate goal. Weight loss, weight gain, and weight maintenance are just the three things you can do once you reach this goal. However, it's the general ability to control your weight that allows you to make these things happen. So, just how do you become in control of your weight? The obvious answer is by controlling your diet. But, that answer only leads to another question. Just how does a person control their diet? It's this answer that is the key, and it can all be summed up with one single word.. CALORIES ARE EVERYTHING. Read it again if you have to. Forget carbs, forget fat, forget protein, forget every single thing you've ever heard about diet and nutrition. Weight control is all about calories. Nothing else comes close. This is not a gimmick or a diet fad either. This is the proven science of the human body. Let me explain.. Calories In vs Calories Out. Everything you eat and drink contains calories. From junk food like cookies, candy, potato chips and soda, to more healthy food like whole wheat bread, grilled chicken, broccoli, and orange juice.. Because these are the calories you are taking in, they are nicknamed calories in. Everything you do burns calories. Calories are energy, so they are used for everything your body has to do. From intense exercise like running and weight training, to everyday tasks like standing and tying your shoes.. And that's only the half of it. Your body actually uses a ton of calories every single day even when you aren't doing anything. Just keeping your body alive and functioning properly burns lots of calories. Because these are the calories your body is burning and using up, they are nicknamed calories out. Weight control is all about the battle between calories in and calories out. If they are both equal to each other, your weight will stay exactly the same. But, if one is higher than the other, your weight will change. If you burn more calories than you consume, you lose weight. And, if you both burn and consume the same amount of calories, your weight stays the same. Poorly Drawn Diagrams. Still a bit confused? Here are three (poorly drawn) diagrams explaining everything you just read. This should give you a very clear picture of why calorie counting is the key to weight control. The above diagram shows an example of a person who will gain weight. They are consuming a total of 3. It doesn't matter if these calories are coming from healthy foods or unhealthy foods. Their daily total is still 3. At the same time, they are burning 2. Well, most of those calories (let's pretend it's 2. Then, more calories (let's say 5. By doing some simple first grade level math (3. NOT used by the body. These excess calories are what causes weight gain to occur. The above diagram shows an example of a person who will lose weight. They consume 2. 00. As you can see, they are burning 5. This calorie deficit is what causes weight loss. The above diagram shows an example of a person who will maintain weight. They are consuming 2. This means every calorie they consume is being burned. This is what causes a person's weight to stay exactly the same.(If you're still confused, I explain all of this in even more detail here: Daily Calorie Intake)Weight Control: Simple Enough For A 5 Year Old. As you can see in my poorly drawn diagrams, controlling your weight is just a matter of making sure the battle between . If you want to lose weight, calories out must win. If you want to gain weight, calories in must win. If you want to maintain weight, there must be a tie. There you go, weight control explained in a form simple enough for a 5 year old to get it. How To Reach Your Specific Weight Control Goal Through Calorie Counting. Now that you have a pretty good understanding of why calories are the key to controlling your diet and are therefore the key to weight control, it's finally time to learn how you can control your own weight and reach your specific goal through a little thing called calorie counting. It should be pretty obvious to you by now that all you need to do here is just count your calories in (the calories you eat/drink each day) and count your calories out (the calories you burn each day), and then just adjust them accordingly to make your weight do what you want it to do. How To Count . It's the whole reason this web site exists in the first place. All you have to do is. Use this very web site (a. Calorie. Counter. When you find each food, adjust the serving size to approximately the amount you ate of it. You will then see the full nutritional information (and most importantly, calories) for the specific amount you ate of that food. You don't have to look a food up if you can find out the calorie information this way.)Do this for every food/drink you consume throughout the day. Add up all of the calories in everything you consumed and get your grand total for the day. How To Count . So, the best you can do for . Here's how: The above form will calculate your estimated Basal Metabolic Rate, which is the number of calories your body burns at rest. You know, the calories burned to keep you alive and functioning. Your activity level is also factored in to help guess how many other calories you burn per day in addition to your BMR. The number given at the end is the total of the two. Like I mentioned before, the calorie counting for . If that's what you WERE looking to do, keep doing it. If that's NOT what you want to do, then you have three choices.. You can make a small decrease to your daily calories in so that it ends up being below your daily calories out. For example, if you want to lose weight and are consuming 3. Doing so would mean you were now consuming 2. And, you'd now be burning more than you consume, and this would make you lose weight. If you only wanted to maintain weight, in this example you would just reduce your calorie intake to an equal 2. Instead of reducing your calorie intake, you can just as easily increase the number of calories you burn per day by exercising. Sticking with the same example, you'd continue consuming 3. Doing so would mean you were now burning more than you were consuming. For best results, do a combination of both #1 and #2. If your . If this is what you wanted to do, keep doing it. If NOT, then you only have one real choice.. Increase your calorie intake. If you want to gain weight and were consuming 2. Doing so would mean you are now taking in more calories than you are burning, and this is what will make you gain weight. If you just wanted to maintain weight, then for this example you'd increase your calorie intake to an equal 2. If your . To lose weight, either decrease your calorie intake by a small amount, increase your activity so that you burn more calories, or do a combination of both. To gain weight, make a small caloric increase. In fact, it's impossible for it to not work as long as it's done correctly. HOWEVER, if there is some form of error in the calorie counting of either your calories in, your calories out, or even both, then obviously it becomes possible for something to not work correctly. It is for this reason that I'm going to explain to you what I like to call the . Keep a log of your weight somewhere so you can keep track of exactly what your body is doing. Now, take a look at that log of your weight. Is it going in the direction you want it to? If the answer is yes, keep doing what you're doing. If the answer is no, adjust something until the answer becomes yes. Not losing weight? Reduce your daily calorie intake by 2. Are you losing weight now? Good, keep doing what you're doing. Drop another 2. 50 calories and see what happens then. Not gaining weight? Increase your daily calorie intake by 2. Good, keep doing what you're doing. Add another 2. 50 calories. The secret weapon of weight control is to keep a close eye on what your weight is doing, and if it's not doing what you want it to do, adjust your calories in/out until it does. That's it. That's everything you just read summarized in one simple sentence. Another Thing About Adjusting Your Calories. For general health purposes, you never want to make large or fast changes to your calorie intake. Instead, you want to be very slow and very gradual. It is recommended that weight should be gained or lost at a rate of about 1 or 2 pounds per week. Here's how: There are about 3. That means if you are 5. Because 5. 00 calories below each day, multiplied by 7 days in a week, equals 3. And, 3. 50. 0 calories under equals about 1 pound of weight lost. The same goes for weight gain. If you are 5. 00 above each day, you'll gain a perfectly fine 1 pound per week. The End. So, that's everything you need to know to use calorie counting to control your diet, which will control your weight, which means you'll be able to make your body do exactly what you want it to do. Sounds nice, doesn't it? All you need to do now is put this information into effect, stay consistent and enjoy the results.
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