How many calories per day to lose weight?

How do you determine the best calorie goal for maintaining a healthy weight or losing weight? To determine your energy needs multiply your current weight in pounds by 10 and you will have the number of calories you need to aim for.

How many calories per day to lose weight
weight lose

For example, if you weigh 180 pounds and want to lose weight, 1,800 calories would be your goal.

Which goal is the most realistic to successfully lose weight effectively?

A goal of 1,400 calories is fine for women who are rather thin; a goal of 1,800 calories is suitable for tall women, men of normal height, and heavier men wanting to lose weight; a goal of 2,200 calories for very heavy or very active men.

How to calculate your body mass index (BMI)?

According to Health Canada, to calculate your body mass index, you must use the following formula:

BMI = weight (kg) / height (m) 2

The BMI of a person at a healthy weight should be between 18.5 and 24.9. A person with a BMI below 18.5 is considered to be underweight.

Above a BMI of 25, a person is considered to be overweight and obese if they have a BMI of 30 or over.

Draconian diets are not the best option for weight loss

The fact of opting for too drastic a reduction in the calories ingested or for a protein diet, for example, is not a good way to lose weight effectively and in a sustainable way.

This kind of diet is not only ineffective but can also be dangerous for your health. Depriving your body of several essential needs can indeed cause nutritional deficiencies and serious digestive disorders. So be sure to consult health, nutrition, and physical activity professional when you want to lose weight to find out what's best for you.

What are the best strategies for successfully losing weight effectively?

Experts will tell you, to lose weight, there is no miracle cure. You have to be determined, you have to exercise daily and you have to watch your diet.

Set goals that are realistic to lose weight effectively

The important thing if you want to lose weight and keep it off is not to get discouraged. It is therefore essential not to set yourself goals that you will not be able to meet.

So start by changing only one aspect of your lifestyle at a time. For example, choose to walk to work for the first week. The following week, reduce the portions of your meals.

Change your eating habits to lose weight in a sustainable way

What goes into our body is of utmost importance for weight loss. We must therefore make a firm commitment to eat better and eat less. This does not necessarily mean depriving yourself, but rather making more sensible choices.

Some small changes can make a big difference to your weight. For example, plan meals ahead to avoid ordering out at the last minute or going to the grocery store after work when you're hungry but running out of time. There are several great ways to adopt a diet to promote weight loss. You just have to find the one that's right for you.

Do a physical activity to lose weight effectively

Exercising is great for maintaining good physical and mental health. In addition to working the muscles in your body, including your heart, exercise helps reduce stress, promote sleep and increase self-confidence.

It is not necessary to do sustained physical activity for it to be effective. The important thing is to respect your limits by moving as often as possible while having fun doing it so as not to get discouraged. Do several different activities to get all parts of your body working well.

Once you've hit your first goals, make sure you know how to maintain your weight loss.

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