With obesity on the rise, everyone is trying to watch their weight and lose as many pounds as they can. However, not everyone enjoys sticking to a clean diet that their bodies can benefit.
In this article, we will be going over why calories matter and answer the question, “how many calories should I eat a day?”
So, what are we waiting for? Let’s get started with healthy eating.
WHAT IS A CALORIE?
A calorie, to put into better terms, is a way we measure energy.
We use the word calorie to measure the amount of energy we consume eating food or drinking beverages.
However, when we want to lose weight, we have to eat fewer calories than our bodies burn every day.
HOW MANY CALORIES SHOULD I EAT A DAY?
Almost everyone has to lose some form of weight, but one of the biggest questions you may have is how many calories should I eat a day?
Unfortunately, the answer entirely depends on how physically active you are, along with gender, height, weight, etc.
There are online calorie calculators that can help you to determine the ideal number of calories you should be taking in.
However, to answer “how many calories should I eat a day?” let’s look at the averages.
An average woman should intake between 1,800 and 2,400 calories per day, whereas an average man should intake from 2,200 to 3,000 calories a day.
HOW MANY CALORIES SHOULD I EAT A DAY TO LOSE WEIGHT?
The best way to lose weight is simply to eat fewer calories per day.
First, you should track how many calories you regularly consume. Subtract 500 calories from that number to answer, “how many calories should I eat a day.” However, be careful about your calorie consumption.
If you eat less than 800 to 1,000 calories a day, you can be affected by:
Additionally, losing weight too fast can also cause gallstones, especially in women.
UNDERSTANDING THE DIFFERENT TYPES OF CALORIES
The quality of the calories will also have an effect on how many calories should I eat a day. Believe it or not, the way you eat can greatly affect the number of calories you are consuming.
Recent studies have shown that when you take a longer time to eat food, the more calories you consume.
Plus, foods such as vegetables, whole grains, lean meats, and fruits that take longer to eat, make you consume more calories.
Nevertheless, it also burns more calories eating them since they require more effort, easing your hunger for a longer amount of time.
Other types of food that increase the number of calories you burn include cinnamon, coffee, tea, chilies, and ginger.
Researchers have found that there is a big difference in losing or gaining weight determined by the quality you consume, not pertaining to the quantity. For example, there is a big change in fat intake if you eat 500 calories of carrots, compared to 500 calories of popcorn.
The healthier calories you eat, the less weight you will gain.
In theory, a healthier diet will keep you thin, rather than an unhealthier diet of poorly chosen calories, which will make you fatter. This brings back the study of burning more calories in foods that are harder to eat.
The best type of food to eat as a meal is a variety of five different vegetables and fruit.
HOW TO CUT YOUR CALORIE INTAKE
Simply eating fewer calories is not usually enough to lose weight.
You must also pay attention to the types of foods you are eating and the types of calories they contain. Most people do not do this and end up abandoning their diets within a few months.
This is why it more important to focus on making a few permanent lifestyle changes, rather than cutting calories for a short amount of time.
Here are five suggested lifestyle changes that you can make to permanently reduce your calorie deficit.
1. Stay away from sugary soda and fruit juices.
2. Drink more water to help you lose weight.
3. By increasing your protein intake, you can increase the number of calories you burn, reduce your cravings by 60%, and slim your appetite.
4. Eat fewer carbohydrates. This is doubly true for sugars and refined carbohydrates.
5. Exercise for half an hour, three to five times per week.
HOW MANY CALORIES SHOULD I EAT A DAY FROM BEVERAGES?
Unfortunately, we consume a large sum of calories from the drinks we consume every day. Actually, we consume nearly 21 percent of our daily calorie intake from drinks, on average. Even after working out, a sugary drink can completely reverse all the work you just did. Plus, drinking straight out of a bottle means that you’ll end up drinking more than you need.
However, to help you limit your calorie consumption, you should start drinking more water and tea or coffee without sugar.
But, everyone can still enjoy a sugary drink now and then without putting on serious weight. Even fruit juice is considered an unhealthy drink when consumed too much. A healthy serving is a six-ounce glass, pouring any more than that can negatively affect your weight and daily calorie intake.
HOW MANY CALORIES SHOULD I EAT A DAY FROM SNACKS?
The average American eats around 580 calories of unhealthy snacks every day. If you are focused on cutting calories, snacks are likely the things that will need to go.
A healthy calorie intake is achieved most easily by eating three balanced meals a day and very little in between meals.
Instead, pick out healthy foods and count the calories you are taking in. Doing this can make a huge difference in your weight loss.
Also, beware of foods that are labeled “natural.” This is not to say you shouldn’t eat healthy foods, but you should always check the label before you eat anything. A lot of foods that call themselves “natural” may contain a lot of sugar or other unhealthy ingredients.
In fact, many low-calorie or reduced fat foods add sugar in the place of the ingredient they took out.
Eating healthy can be hard, especially if you are doing it to lose weight.
However, with the help of this guide on calorie eating, you will be able to answer, “how many calories should I eat a day?” and control your weight once again.
Remember, the healthier you start eating and the fewer calories you consumedirectly correlate to how fast your weight will start dropping.