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How To Count Calories To Lose Weight

To reduce weight, it is necessary to know about the required amount of calories to lose weight. As all of us know that calories give us energy to carry on every work we do. But if the intake of calories for a person is more than its usage, the extra calories tend to deposit as fat and therefore result in extra weight for the person. Those who want to reduce weight must plan their diet in such a way that they consume fewer calories for weight loss.

Determining The Calorie Numbers: How To Count Calories?

Next question is how to determine the amount of calories for weight loss? This varies from person to person and the easiest way to count calories to lose weight is the BMR of a person. BMR stands for Basal Metabolic Rate. This gives you the amount of calories you requires to maintain the current weight without doing any activity. Then, by using the activity multiplier, you can find out the exact amount of calories required to maintain weight.

If you are thinking how to lose calories, you will have to reduce calorie intake. To lose a pound of body fat, you need to either expend 3500 calories or reduce intake of calories by 3500. A practical approach would be to make a proper calorie dieting plan and an exercise program side by side.

According to the diet plan, 500 calories should be reduced from daily diet and 500 extra calories should be expended through workout or physical activities like sports. This activity or exercise is in addition to a person's regular, daily activities at present. Therefore, by a deficit of a total of 1000 calories per day, amount of lost calories will be 7000 per week. By calculation, it should result in a reduction of two pounds of weight for a healthy person.

Why Some Diet Plans Fail?

The formula and calculations seem simple enough; one can calculate exact calories to lose weight easily. Still, many people who embark on a diet and exercise plan so enthusiastically find it very difficult to lose weight and finally give up after giving it a try. There may be several reasons behind this. The primary reason is that they make unrealistic plan where the body goes under starvation mode. Sometimes people are unable to follow a balanced diet plan because of their cravings and giving-in to high calorie food.

To reduce a certain number of calories to lose weight is a simple thing, if followed rigorously through a proper dieting plan. For this, one must know the calorie count of food regularly eaten by a person during the whole day. One must also remember that just dieting won't help in a longer term as the body will lose fat as well as muscle mass. This may result in fatigue, sunken skin, wrinkles, loss of interest and appetite, and many other physical as well as mental health problems.

The key to effective weight loss while counting calories to lose weight lies in a combination of a diet plan along with an exercise program. Exercise builds muscles, improves blood circulation, and improves stamina and overall health. A practical approach would be to reduce intake by certain number of calories and keep the diet balanced with vital nutrients. In addition, do regular exercises and sufficient physical activity to burn extra calories.

Reduction in intake of calories to lose weight is a common approach to a weight loss program. But it should be combined with sufficient exercise in order to burn calories for a healthy body. A low calorie dieting plan, if followed properly, results in desired weight loss.

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Enjoy Eating Healthy All Day

How can you start eating healthy at home?

Anyone who has gone through the weight loss journey will tell you that for the most part, the struggle is with making healthy food choices. Since fast food and processed food are often associated with convenience, it's hard to let go of old eating (and buying) habits.

But you can still beat a lifetime of bad habits!

It can be challenging to develop new eating habits, but it's not impossible at all. In fact, it is more difficult to keep unhealthy eating habits especially later in life when your body is already suffering from the effects of malnutrition. Remember: a person who has an unhealthy and unbalanced diet is also categorized as malnourished.

Why do you eat the way you do?

Your current eating habits are simply the result of years of repetition. That's why they're called habits. We weren't born with habits; we just develop them over time. So if you learned to love French fries, ice cream and chocolate shakes, you can learn to love healthy, natural foods just as much!

Are you ready for another positive change in your life?

In today's post, I am going to share with you some great ways that you can begin the transition to healthier eating. What's really great about the transition itself is that it is gradual. You can start enjoying fantastic weight loss success by gradually changing the contents of your daily meals. Let's get started!

Tip #1: Eat More Whole Grain

What is whole grain?

The Whole Grains Council defines "whole grain" as "food that contains all of the components of the grain seed in their original proportion." A grain seed has three components: bran, endosperm and germ.

All three components provide a treasure trove of natural nutrients that provide the body with complete nutrition. The cooking method doesn't matter as long as care is taken to preserve these three components.

Due to the density of nutrients found in whole grain, it is recommended that you have one to two servings of whole grain per day.

The dietary fiber found in whole grains will also help conquer hunger pains, as fiber expands when it comes into contact with water. Fiber will fill your stomach much faster and you will feel fuller more quickly.

What types of whole grain could you eat?

Three kinds of grains stand out in the world of fitness: brown rice, quinoa and millet. These three grain seeds are widely available and are crowd favorites because they're tasty and easy to prepare, too!

Quinoa is considered as a fitness superfood because of its exceptionally high levels of plant protein, which is useful for fitness enthusiasts who want to build lean muscle while slimming down.

You may also try grain seeds such as amaranth, rye, sorghum and barley if the first 3 types don't appeal to you.

Tip #2: Skip Oily Food

Why be mindful of fatty food?

Fats are essential for the body, but only in very small quantities. The amount of oil found in processed food and fast food is too much to maintain a healthy weight. Also watch out for "calorie traps" at home, like bacon strips and burger patties.

A single strip of bacon can have as much as 50 calories. If you eat 5 bacon strips at breakfast, you've already added 250 calories of energy to your reserve for the day.

If your physical activities for the day do not burn off most of the calories that you have consumed from the moment that you woke up, your weight will eventually increase. That's why it's essential that you identify high-calorie foods at home that do not provide a lot of nutritional value.

To keep your mealtimes interesting, opt for healthier alternatives such as egg whites and roasted veggies. Flavor-wise, vegetables have a lot of to offer. That's why kebabs don't taste like kebabs unless you add the roasted veggies!

Tip #3: Be Your Own Nutrition Guru

One of the best ways to learn about healthy food is by preparing them at home and by experimenting with different combinations and recipes.

Reading about healthy eating is one thing; you need to put your newfound knowledge to the test if you want to speed up the transition process. Here are some simple tips to make your home cooking healthier:

- Use extra virgin olive oil (EVOO) as much as possible and only in small quantities

- Reduce the amount of cheese and cream in your dishes

- Season with a variety of spices and avoid salting too much

- Top breads and pizza with mushrooms and tasty veggies

- Learn how to store cooked food to retain their nutrients and to make home cooking more convenient than fast food



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The Healthy Food I Eat | Niomi Smart

This Is 200 Calories

Make Your Nails Grow Longer, Stronger, and Faster!! Talkin Tuesday

Stop Sabotaging Your Diet

When you're getting ready to start a new diet do you already feel doomed to fail? Are you saying to yourself, "Okay, I'll give this diet a shot, but it probably won't work either"? There are many reasons that a lot of diets don't work, or work for awhile and then you start putting the weight back

on. Here are some things you can do about it.

1 Stop saying "I'm on a diet".
Doesn't just the thought of being on a diet make you feel deprived? And besides, unless you're
one of those people who need to drop 5 pounds quickly to fit into that outfit for the reunion, you're
looking for a long term solution. You want a way to take the weight off and keep it off. When you
say "I'm on a diet", that suggests that some day you'll be "off" the diet and go back to eating the way you used to, which is when the weight you've worked so hard to lose will come back.
Tell yourself you have a new eating plan, and get excited about all the new healthy foods you get
to enjoy.

2 Don't expect perfection.
There will be days when you're really motivated and do everything right, exercise, eat the right food at the right time, everything perfect. And then there will be most days, when you don't make the time to exercise, eat some-thing really fattening, or both. The important thing to remember is not to beat yourself up over it. You're going to have good days and bad days, and many days in between. Just
don't give up. What's important is that you keep working toward your goal.
3 Don't set your goals too high.

So, you want to lose 100 pounds to get to your ideal weight . If you focus on that one
number you'll get intimidated before you even start. Instead, break it up into manageable
10 pound goals and find a way to celebrate each milestone, it will help keep you motivated.

4 Don't expect instant results.
You'll see ads everywhere promising "lose 14 lbs. in 7 days", or "drop 10 lbs. by next
week". Don't believe it. Try them if you must, but remember these "fads" only work for the
short term, the weight will come right back on as soon as you stop. Think about how long
it took you to put on the weight you want to lose, and then give yourself a break.
What you need to remember is that weight loss is a process that is ongoing. You learn
along the way what works for you and what you need to do to stay at your goal weight
once you reach it. Just don't give up.

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How to Lose Weight in 1 Month