How many calories should I eat to lose weight?
Article by Dave Eberhart
To figure out how to lose 1 pound a week, you need to do a little math. To lose 1 pound of weight in a week you need to burn or subtract about 3500 calories for that week. Obviously, the easiest way to do that is to spread it out over a seven day period. That means that, per day, 500 fewer consumed calories are needed to lose weight. Yes, some of those calories can be lost by increasing your workouts, while the rest of it can be achieved by making some easy food swaps that won’t leave your stomach growling in anger or make your taste buds miss out on the flavors you enjoy. The following is a list of creative ways to cut calories. I would suggest you try as many of these ways as possible since altogether, they add up to over 3500 calories that you probably will not miss as the numbers on your scale begin to decrease.
If you are a person that likes to have a sandwich at lunch and you typically have cheese on that sandwich, you should know that a typical slice of Swiss or American cheese will contain about 80 to 100 calories per slice. So if your sandwich that you make or order from the deli has those two or three slices of cheese on it and you create it or order it without the cheese you’ll be saving 200 to 300 calories per day. This means that if you have sandwiches three times a week without the cheese you’ve already cut back 900 of your 3500 calories reduction. Now don’t you feel better already?
Do you like to grill a burger on the weekends? If so, consider that the typical burger bun packs close to 250 calories and provides little more than simple carbs that you don’t need. The solution? A crisp leaf of lettuce such as romaine or bib (which hold up best when acting as a bun) only contain about 5 calories. That means we can knock off about another 245 calories for the week (if you only eat one burger). At first this may seem a little awkward to you (it did to me but I quickly got used to it). However, it will quickly became a tasty delight. Besides, that slice of tomato will not make the lettuce soggy like it does the bun!
Try a spritz of lemon on your salad. Since your standard commercial salad dressings are a huge fat bomb you might want to skip it and try instead squeezing a half a lemon over your greens. This will give you a great tangy kick of flavor and the moisture helps bind your salad ingredients together. But the real bonus is that you can easily delete 200 calories from your daily intake. And if you consume just three salads a week there is another 600 calories to take off your total.
Most people like to have a glass of juice in the morning. A standard 8 ounce serving of fruit juice normally contains about 120 calories. Unfortunately, most of us do not drink a standard sized glass, we go for the larger 10 to 12 ounce glass. Did you know that we can get the same fruit flavor by drinking naturally flavored sparkling or regular water infused with fruit or herbs and you can save 100 or so calories per glass? If you just make this swap once a day you’ll save another 700 calories this week. We’re moving right along now.
Do you pour milk on your cereal? Most people who have cereal for breakfast, or even a snack, do. Leave your regular milk in the fridge and give unsweetened almond milk a try. ½ cup of almond milk only contains about 30 calories versus 70 calories for the same size serving of regular milk. The difference of 40 calories doesn’t sound like a lot, but if you are a regular cereal eater that adds up to another 280 calories saved for the week.
If you’re a person who likes to have pizza, and who doesn’t, ordering thin slice rather than regular crust will save you 200 to 300 calories per serving right there.
When the food you’re cooking requires putting oil in the pan or baking dish, you might try misting the oil in the pan rather than pouring in the amount of say olive oil, that you usually use. This only requires that you purchase an oil mister for a couple dollars. This will spread a much thinner layer of your healthy olive oil or other oil that you use across the bottom of the pan. This can save you 250 calories without sacrificing the heart healthy natural oil. In just two nights of cooking, that comes out to 500 fewer calories that you’re taking in.
The sour cream and mayonnaise used on sandwiches and in dips has about 100 calories per tablespoon. Compare this with nonfat Greek yogurt, which is just as tangy and flavorful, and only contains about between 8 and 25 calories per tablespoon (depending on the brand). If you swap 5 tablespoons of mayonnaise per week for the same amount of Greek your yogurt you will cut out about 375 calories or more.
If you were to use each of these suggestions, and all the calculations by quantity were correct, you would have a weekly reduction of over 3850 cal. But let’s be honest. The odds are this is not a totally realistic set up for you. So let’s look at a few things we can do the will help in burning off those unwanted pounds.
Drink more water to lose 1 pound a week
Drinking water first thing in the morning will help kick start the metabolic process. Your brain does not distinguish between food and water, and treats water just as it does food. This means that the metabolic process is jumpstarts as soon as you drink water and your body will start to use the energy to process the water. You should start with about a half a liter (about 17 ounces) of water when you first get up. Drinking 2 eight ounce glasses of water as you start your early morning routine is not at all difficult.
There are many forms of metabolism going on in your body, but the one we are concerned with is the metabolism of fat. This is actually a function of the liver when it converts stored fat to energy. The liver as other functions as well but this is one of its main jobs.
As you probably know the liver is a close friend with the kidneys which needs plenty of water to function properly. If the kidneys are not getting enough water the liver goes into overdrive and does its own work as well as pick up the slack from the kidneys, which lowers the functioning of the liver and this means that the liver cannot metabolize fat as quickly as it should therefore fat is stored. That is merely a simple explanation and there’s more to it than just that. However, for the sake of brevity we will leave it there.
To lose 1 pound a week drink green tea
Many studies have shown that drinking green tea can increase fat burning and help you lose weight. Green tea is loaded with antioxidants and various substances that are beneficial for your health. Among these the best known is caffeine. True, a cup of green tea only contains 24 to 40 mg versus the 100 to 200 mg of a cup of coffee. But that still is enough to have a mild effect. This is important since caffeine is a well-known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies.
But the really impressive part of green tea is its massive range of antioxidants known as catechins. The most important of these is the EGC G (Epigallocatechin gallate), a substance that can boost metabolism. You should keep in mind that these benefits can be derived both from drinking green tea as a beverage and taking green tea extract as a supplement. Most studies conducted have used extracts.
Try to infuse your drink of green tea by adding mint and a squeeze of lemon. Drink it hot or cold.
In summation on how to lose 1 pound a week
By applying these basic principles you should effectively lose a minimum of a pound a week. This is the first step on our way to lose weight for a month, then 6 months and finally a lifetime of successful weightloss.