Have you gained weight lately? Would you like get rid of that extra body fat that bothers you so much? It’s not like weight loss is rocket science, really. Everyone can achieve good results in relatively short amount of time.
Science behind weight loss
In short, in order to lose weight you need to create a caloric deficit. You can do that either by eating less (caloric) food or by exercising. You can also combine the two and expect even better results. The only thing you need to be careful about is not to go too low with your caloric deficit. So let’s say your daily calorie consumption is 2000 calories; this means that if you eat more than 2000 calories your body will start to store all excessive calories in the form of body fat. If you eat about 2000 calories you will maintain your weight, but in case you eat less than that (a caloric deficit), you will start losing weight.
How many calories?
The evergreen question how many calories should I eat every day to lose weight is now answered once and for all. Eat 20 percent less calories than your body normally requires. If your body requires 2000 calories daily than you should aim for 1600 calories per day. This way you are forcing your body to obtain those extra 400 calories to reach the 2000 mark from stored reserve – your body fat.
A simple maths: 1 gram of fat equals 9 calories. So, in order to lose 1 kilogram of body fat you need to get rid of 9000 calories. 9000 calories divided by 400 calories equals ~23 days.
So the answer to the question on how many calories you need to eat every day in order to lose weight is 20 percent less than your daily requirement. Do not try to speed up this process and increase the caloric deficit as this is not advised. A higher caloric deficit may bring results in shorter time frame, but it may also have negative impact on your metabolism and overall health.
Always consult a professional when following a more extreme diet. The rule here is to act smart and not overdo yourself. Just think about it – for months/years you have been gaining weight. And now all of a sudden you want to lose weight in few weeks? That’s not a good approach. What comes slow, goes always slow!
About author: Matej Gololicic is a free time blogger focusing on topics like health, diet and weight loss. He enjoys turning a kitchen into a mess when cooking.