Let’s face it: the only way to lose weight and keep it off is by eating less and exercising. But how do you know how much less to eat? Use this guide to calculate the calories and shed half a kilo every week
An Open Mind
For every penny you get. . , You need to eat 3,500 calories. So to lose one kilogram, pull 3,500 calories from your diet. Losing kilos each week, you need to eat 500 calories less each day.
3500 calories divided in 7 days = 500 calories. .
Use the following guide to find out how much you eat:
Multiply your weight by:
12: If you do not exercise
13. 5: if you light exercise (such as walking) 1-3 days a week
15. 5: If you train 3-5 days a week for at least 30 minutes
17: If you are very active-high activity 6-7 days a week
So, if you weigh 200 pounds and not training: 200 x 12 = 2400. You eat 2,400 calories each day to maintain that weight
To lose one kilogram each week, subtract 500 from your current caloric intake. . : 200-500 = 1900.
How you cut 500 calories per day? You must keep track of what you eat, and you can find the calorie count on the world wide web! Enter “calorie counter” and you will find more databases that show the number of calories in different foods. Most fast food restaurants have calories information on their website under “Nutrition”.
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Tips and Warnings
Keep track of everything you eat by writing it down.
In 37% of Americans, the thirst mechanism is so weak body mistake it for hunger. So drink plenty of water at least 8 glasses per day.