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Weight Loss by Counting Calories
You can balance your energy intake (calories eaten) and energy expenditure (calories burned) in various ways, depending on your goals. There are three possible situations:
The most effective way to lose weight is to regulate your energy intake by calculating and controlling the calories in the food you eat so that you consume fewer calories than you expend.
6 Reasons to Count Calories
Reduce Intake – By How Much?
Naturally, most people want to know how quickly they can lose their excess weight. Here are some simple calculations. Excess weight is excess body fat. There are 3,500 calories in a pound of body fat. This means that to lose a pound (453.6 g) a week, each day you have to burn 500 calories more than you take in (3,500 calories : 7 days = 500 calories). An increase in daily exercise or activity combined with this reduction of energy intake will increase your energy deficit further and so result in faster weight loss.
However, you should never reduce your daily caloric intake by more than 1,000 calories per day without medical supervision. If you try to lose more than 0.5-1.0 lb per week, your body will go into starvation mode and will begin to sacrifice your muscle tissue for energy instead of your excess fat. Muscle tissues have an important energy burning role in weight loss and burn a lot of food calories. Loss of muscle tissue will make it more difficult to reduce weight and fat may replace the lost muscle when the starvation period ends. A more realistic goal is to aim at a calorie deficit of about 500-1,000 calories a week resulting in a slower but steadier weight loss. Your target weight may then be maintained by eating sensibly and exercising regularly.
Reducing your caloric intake drastically can produce adverse effects:
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