How to Calculate How Many Calories You REALLY Need !

As anyone who has ever struggled with the scale knows, weight-loss success mostly comes down to keeping track of calories. 

And while general guidelines offer a daily intake range to shoot for (the Dietary Guidelines for Americans say young women should aim for 1,800 to 2,400 daily calories, depending on age and activity level), that range isn't necessarily tailored to your specific needs, so it’s not as precise as it could be.

Instead, go with this formula, a simplified version of what many nutritionists use for their clients: “Multiply your weight in pounds by 12 or 15—12 if you’re mostly sedentary or mildly active and 15 if you do some kind of moderate or high-intensity exercise almost every day,” says New York City nutritionist Brittany Kohn, R.D. Next, take your age into account. 

If you’re under 30, do nothing; the number you've arrived at is the calorie count you should aim for. 

In your 30s or 40s? Subtract 200 from that figure.  As you get older, your metabolism slows a bit, and your system requires fewer calories to function.

Now you know how many calories you need to maintain your current weight. If you’re trying to downsize, just delete 500 from that number. Consuming 500 fewer calories per day gives you a deficit of 3,500 calories a week, which equals about one pound, says Kohn.

Losing a pound a week is the safest way to diet because it doesn't lead to deprivation or nutritional deficiencies, she adds. (You can also ramp up your workouts to burn off calories if you find it tough to cut 500 calories from your daily meal plan.) And if you want to gain weight, tack on 250 to 500 extra calories in healthy, whole foods per day. 

And remember: While calorie tracking can help you drop pounds, you don’t want to get too caught up in it, especially since there are other strategies to help increase weight loss that don’t involve crunching numbers.

Source Article

Eat Breakfast To Lose Weight

Isn't breakfast wonderful?

Not only is it delicious and full of so many of our favourite foods, but you can also use it as a tool to lose weight. 

Calories

Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range. And if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.

Carbs

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

Protein

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, nuts and seeds, and whole grains are great sources.

Fats

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for mono-unsaturated fats, such as olive oil, nuts seeds, and avocado.

Fiber

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about 6 grams, but it's okay to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens, and other veggies, nuts and seeds, and whole grains can help you reach that goal.

Sugars

If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed 6, that's about 1.5 teaspoons worth of any sweetener (white sugar, brown sugar, maple syrup and honey).

Timing

Ideally, you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts: have something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit and toast) prior to working out and the more protein-centric portion afterwards.

Source Article