What is the daily calorie intake range for weight loss?

Every person’s metabolism and estimated nutrition needs are different. It is all about balance. One pound of body fat is equal to 3,500 calories. In order to lose weight, you must eat fewer calories per day than your body needs. For example, if you wanted to lose about a pound a week you would need to eat 500 fewer calories per day. Keep in mind, however, that every person is different and this figure may vary.

The most effective way to lose weight is to achieve a negative calorie balance. In other words, combine calorie reduction with increased physical activity. This way you will not have to drastically reduce the amount of food you are taking in each day (which is unhealthy and may lead to overeating later on). I advise you to keep a food journal for a few days. Record all foods/beverages consumed and the approximate amount. Reading the food’s label can help you to begin counting calories to get an estimate of how many you are consuming. You could also meet with a registered dietitian who may help you to figure this out. From there I would monitor your portion sizes; reducing portions can help you to reduce calories. Increase fruit and vegetable intake and decrease foods that are high in sugar and saturated fat. This will automatically help you to feel full and reduce calorie intake. For example, if you drink regular soda, try to switch to a reduced calorie fruit juice or water for a calorie savings. Switch your daily afternoon candy bar to a piece of fruit or cup of yogurt for further calorie reduction. Finally, increase the amount of physical activity you get. Keep in mind that the more calories you burn during physical activity will help you to lose weight faster and keep it off long term. Taking the stairs instead of the elevator or taking a brisk walk at lunch can help begin that calorie burn!

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