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How Many Calories to Lose Weight


“Excess of anything is bad.” Our body weight is no exception. The more you gain weight, the more are the unnecessary health risks. In the present age, fatty and fast foods, sedentary lifestyle, anxiety and stress, squeezed schedules, crash diets, undisciplined daily routines, and genetic factors are responsible for excessive weight gain and the obesity epidemic, which has become a problem all over the world. To get a better understanding, we must first identify how weight impacts our health and lives, then answer the question, “how many calories to lose weight? 

What Could Excessive Weight Do to You?


1. Impairs Breathing: Excess fat adversely affects the ribcage, the diaphragm, and the lungs, thus impairing the breathing process, which in turn damages your life quality.

2. Obstructs Walking: Excess weight makes it difficult to walk and leads to the collapse of hips, knees, and feet.

3. Doing Basic Things Becomes A Challenge: Kneeling down, tying shoelaces, trimming toenails, and even wearing stockings are biggies when one is over-weight.

4. Premature Death risks are increased.

5. Heart Condition: Over-weight people are more prone to heart disease and strokes. Excessive fat puts extra pressure on the heart, lungs and internal organs drain off the energy and damage life quality.

6. Type 2 Diabetes and High Blood Pressure

7. Backache and joint pain are prevalent.

8. Body Stones: The body may produce stones in the kidneys, urinary bladder or gall bladder.

9. Depression: may set in due to out-of-balance body chemistry, low self-esteem, and low life quality.

10. Travel Challenges: Over-weight people do not fit into the seats in vehicles, planes, theaters, and cinemas.

11. Reduced Work Opportunities: The bitter truth is that most employers prefer smart and fast-moving employees.

What is a Normal Body Weight?


One of the popular measures of obesity is BMI or Body Mass Index. 18.5 to 24.9 are normal BMI, whereas a BMI of 30 or higher indicates that you are obese or overweight.

The million dollar question is, How Many Calories Do You Need to Reduce?
To answer that question we need to know our daily calorie needs.

Absolute Minimum Calorie Intake for Men and Women to Reduce Fat

We require a certain amount of calories per day to lose weight.
For Women: 1200
For Men: 1500
Being very active or being into physical exercise adds 300 calories for men and 250 calories for women, compared to people who are sedentary or into low activity.

Amount of Calories in Fat, Protein and Carbohydrates
  • Fat: 9 Calories per gram
  • Protein: 4 Calories per gram
  • Carbohydrates: 4 Calories per gram
  • Alcohol: 7 Calories per gram

What is Healthy Weight Loss?

For overweight people, 2 to 3 pounds per week is a healthy and sustainable level of weight loss.

Calories Needed to Lose Weight


According to health scientists and their studies:

Men and women lose 2 pounds (About 1 kg) per week if they eat 1000 calories less than their daily requirements.

You Need to be in Deficit of:

500 calories per day to lose 1 pound per week.
750 calories to lose 1.5 pounds per week.
1000 calories to lose 2 pounds per week.
200 calories per day to lose 20 pounds in a year.
Extremely overweight people who have been consuming 4000 calories per day need to reduce 2400 calories per day to lose 20 pounds in a month.

Teenagers’ Calorie Requirements

Teenagers need a higher amount of calories than other age groups. Very active teens engaged in sports and martial arts need 500 to 600 more calories per day than their peers who are less active or sedentary.

Calorie Counter to Lose Weight

If you are working on reducing excess fat, you can easily find online a free Calorie Calculator to Lose Weight.


Losing weight is not just about consuming or losing a specific amount of calories. It is about re-structuring your life. You need to plan your menu on a daily basis. Your menu should mainly consist of fruits and vegetables. It is being said that having 3 veggies and 2 fruits every day keeps one healthy and keeps the weight under control.

Exercising daily is a must to lose weight. You should plan your favorite exercise sessions in advance. Those could be elliptical trainer sessions, body weight exercises, weight training workouts, circuit training workouts, jogging, etc.

Dieting and exercising should be your permanent lifestyle changes. These changes keep your metabolism high and build new muscle tissue which requires energy. With a high metabolism, you can quickly and slightly adjust your diet to make changes to your energy deficit daily.

Want to Take Things a Step Further?

To make the fat reducing process easier and more systematic, you can pick an appropriate diet plan from the market.

One such plan is the Nutrisystem Weight Management Program. This program has been helping people reduce and maintain their weight for the past 40 years. It has separate plans for both men and women. Women are allowed a 1200 calorie plan, while men follow a 1500 plan. It saves you from all the detailed planning, thinking about portion sizes, shopping for or cooking meals.

The subject diet plan has the following three components:
Nutrition: Where you select a basic diet plan.
Activity: Where people are advised to exercise along with using the relevant diet plan.
Transition: Where people are taught to move from weight-loss stage to weight maintenance stage.

It consists of a healthy diet having low sodium-based meals. They are saturated and trans-fats. The meals are portion controlled, and they include a wide variety of foods and whole grains, soluble fiber, and omega-3 fatty acids. One of the essential characteristics of those meals is that they help stabilize blood sugar and reduce cravings. In other words, Nutrisystem is a high-fiber, low-fat foods program with an optimal amount of lean protein.

Its ready cooked meals are chosen and delivered over the phone or by mail from Nutrisystem’s website. Dieters also receive a 12-week behavioral guide, “Mindset Makeover,” written by obesity expert, Gary Foster, Ph.D.

According to reviews on established sites, Nutrisystem is one of the most popular and effective plan these days. However, it’s up to you to decide which plan suits your needs.


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