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calories to lose weight

Calories to lose weight

calories to lose weight
calories to lose weight

Then you lose weight – without giving up

Losing weight is, in theory, quite simple. As long as you waste more energy than you put in you, you lose weight. But in practice this is easier said than done.

Living on a calorie deficit can be very difficult. If you eat the wrong calories you can get hungry, grumpy and actually unhappy.

Calories to lose weight

In addition, it is easy to get a little too enthusiastic in the beginning and want quick results and then choose to eat far too little calories.

But eating too little calories can stop your metabolism and break down your muscles. This can in the long run lead to negative consequences such as jojko aeration, weight gain in the long term or eating disorders.

Therefore, it is important to be on a “reasonable” calorie deficit and not to be extravagant.

Do not stress your weight loss. Instead, see that it is sustainable for a long period.

How Many Calories Should I Eat?

Going down about a pound a week is a good strategy for a sustainable weight loss. To do this, a deficit of about 500 calories (kcal) per day is required.

The number of calories you spend per day differs greatly from person to person. It depends on sex, age, body size and activity.

Calories to lose weight

However, there is a general estimate of the recommended energy intake:

Women generally burn between 1800-2400 calories (kcal) per day. To lose weight in a healthy way, you should at least go down to 1500 calories per day.

Men usually burn between 2300-3100 calories a day. To lose weight in a healthy way, you should at least go down to 1800 per day

Choose the right calories

It’s also important that you choose the right calories – because you can’t eat so many of them. So choose the calories that you get measured and that are healthy for your body.

For example, it is more likely that you will be able to eat a calorie deficit if you choose a lot of vegetables, proteins and the right form of carbohydrates.

This is because these foods make you stay full longer and keep your blood sugar level.

If you eat exactly the same number of calories in the form of ten chocolate balls throughout the day, you will get exactly the same energy deficit.

However, the risk is very great that you will not stand on ten chocolate balls throughout the day. Your muscles will also be broken down.

Also, the insulin (which pumps into the body if you eat a lot of sugar) stores fat. However, if insulin stores fat or not, a big discussion right now is where research and experts say to each other.

Exercise is good – but the diet is more important

Exercise is good in that it is healthy for your body, you become happier and you feel better. In addition, you get rid of more calories, increase your muscle mass and thus your metabolism.

Calories to lose weight

Therefore, strength training is often recommended for weight loss as muscle mass causes you to burn more throughout the day.

But just because you train you can’t eat anything. The results you are struggling for depend on 80 percent of the diet and 20 percent of the training.

Therefore, dietary change is the most important part even if training is clearly a really good tool that you should use.

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