How many calories do you eat daily to lose weight?
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This number will vary depending on people's height, weight, and activity level. Without having those pieces of information, just a calorie count will not be very useful, I think.
In general, to lose 1-2 lbs per week (a healthy rate), you will need to take in between 500-1000 calories less per day than you burn.
In general, to lose 1-2 lbs per week (a healthy rate), you will need to take in between 500-1000 calories less per day than you burn.
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I don't really count calories anymore since I am following WW flex points, but when I did I tried to keep my calories between 1200-1500 a day. You shouln't go below 1200, as your body will go into starvation mode and hold onto every calorie you eat...slows your metabolism, too.
Like kaydee said though, a lot of that depends on your stature and activity level. I'm only 5'4", so I don't need as much as some people. There are basal metabolic calculators out there to give you a ball park.
Like kaydee said though, a lot of that depends on your stature and activity level. I'm only 5'4", so I don't need as much as some people. There are basal metabolic calculators out there to give you a ball park.
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I don't really count calories. It gets too obsessive for me and I either can't keep it up (so fail), or I get frustrated with it and stop (so fail).
For me, it has been about greatly increasing my fruits and veggies, trying to keep track of my servings of grains (using as many whole grains as possible), and making sure my protein is mostly lean protein (turkey meat or chicken are big faves for me), and in moderation.
By keeping closer track of my portions, I am able to have the occasional treat. Deprivation of these treats, for me, is a big trigger and will bring up a lot of emotional issues of entitlement vs. punishment (I've been good, therefore I deserve this giant sundae, or, I'm too fat, so I don't ever deserve anything that could be construed as sweet and delicious).
For me, the real trick to weight loss was a lifestyle change that meant dealing with the emotions that were causing my overeating. I am and have been for a long time working on eating because I am hungry, not because I am bored, upset, jubilant, whatever. And, when I've been hungry, I've been working very hard on making healthy choices, eating deliberately, and taking responsibility for what I am taking in, what I am feeling, and what I am doing.
Exercise and healthy food habits have been the key for me.
For me, it has been about greatly increasing my fruits and veggies, trying to keep track of my servings of grains (using as many whole grains as possible), and making sure my protein is mostly lean protein (turkey meat or chicken are big faves for me), and in moderation.
By keeping closer track of my portions, I am able to have the occasional treat. Deprivation of these treats, for me, is a big trigger and will bring up a lot of emotional issues of entitlement vs. punishment (I've been good, therefore I deserve this giant sundae, or, I'm too fat, so I don't ever deserve anything that could be construed as sweet and delicious).
For me, the real trick to weight loss was a lifestyle change that meant dealing with the emotions that were causing my overeating. I am and have been for a long time working on eating because I am hungry, not because I am bored, upset, jubilant, whatever. And, when I've been hungry, I've been working very hard on making healthy choices, eating deliberately, and taking responsibility for what I am taking in, what I am feeling, and what I am doing.
Exercise and healthy food habits have been the key for me.
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I do about the same thing bec does, I think. When I am focused on eating for weight loss, I first focus on fruits and vegetables. In my case, these are usually in the form of raw fruits and vegetables, as in plain or salads. I like huge amounts of greens, cucumbers, tomatoes, bell peppers, onion, sprouts, broccoli, cauliflower, radishes, green beans. I usually make dressing, using a high-quality olive oil and lemon juice, balsamic or cider vinegar. Fruits satisfy a need for something sweet, without wrecking the day for caloric intake. Summer favorites include melons and berries.
Even though they are vegetables, I still don't eat much in the way of carrots, turnips, potatoes...I try to keep grain servings under control, and I keep them whole grain. I like wasa crispbread, because it's very tasty and crunchy and I can eat a satisfying amount without overdoing the portions. I eat muesli for breakfast, but I pay attention to serving size and load up with fruit along with it.
Dairy is harder for me, because I love it. I drink easily 2 cups of skim milk daily, and I may have yogurt or cheese. Again, I try to limit these.
I don't eat a lot of meat, and when I do, it's usually something like grilled chicken, baked/grilled fish, or roast meat. We don't do much frying.
And because I grew up in a household where junk food was available and abused daily, it's important to me to just simply not have it around most of the time. We're not militant, we enjoy chocolate, chips, and sweets, just try not to have it in plain view and front of mind all the time.
I really find that if I work hard to hit a large number of fruit and veg servings, I won't have "room" in my diet for as much calorie-dense, nutrient-poor food.
And, like bec, I have had to reposition food in my life. It's more than fuel, it's enjoyment, but it's not solace or comfort (when I am succeeding). If I am upset, I am learning to go ahead and be upset and work through that instead of eating and not dealing with whatever reality is bugging me.
I think, if I tried to count calories, I would be bad at it. I would underestimate sizes and calories. I would probably find myself off base by 400-500 a day, and then end up frustrating myself by not losing. It's better for me to be holistic about it.
Even though they are vegetables, I still don't eat much in the way of carrots, turnips, potatoes...I try to keep grain servings under control, and I keep them whole grain. I like wasa crispbread, because it's very tasty and crunchy and I can eat a satisfying amount without overdoing the portions. I eat muesli for breakfast, but I pay attention to serving size and load up with fruit along with it.
Dairy is harder for me, because I love it. I drink easily 2 cups of skim milk daily, and I may have yogurt or cheese. Again, I try to limit these.
I don't eat a lot of meat, and when I do, it's usually something like grilled chicken, baked/grilled fish, or roast meat. We don't do much frying.
And because I grew up in a household where junk food was available and abused daily, it's important to me to just simply not have it around most of the time. We're not militant, we enjoy chocolate, chips, and sweets, just try not to have it in plain view and front of mind all the time.
I really find that if I work hard to hit a large number of fruit and veg servings, I won't have "room" in my diet for as much calorie-dense, nutrient-poor food.
And, like bec, I have had to reposition food in my life. It's more than fuel, it's enjoyment, but it's not solace or comfort (when I am succeeding). If I am upset, I am learning to go ahead and be upset and work through that instead of eating and not dealing with whatever reality is bugging me.
I think, if I tried to count calories, I would be bad at it. I would underestimate sizes and calories. I would probably find myself off base by 400-500 a day, and then end up frustrating myself by not losing. It's better for me to be holistic about it.
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There are tons of places to google for some info and calculators that can tell you how much based on your current weight and goals and stuff. Sparkpeople.com is a free, online dieting service that has this help. It also has communication boards and logs for tracking workouts and all sorts of things.
I have been on and off calorie counting diets over the years and my range is always between 1250 and 1800. Naturally, the heavier AND more active you are, the more you can eat and still lose. I have even been able to lose weight eating 2000 a day, but I weighed around 190 at the time and was REALLY active - cardio machines for an hour a day, bicycling sometimes 60 miles, strength training. I was doing lots everyday.
I have been on and off calorie counting diets over the years and my range is always between 1250 and 1800. Naturally, the heavier AND more active you are, the more you can eat and still lose. I have even been able to lose weight eating 2000 a day, but I weighed around 190 at the time and was REALLY active - cardio machines for an hour a day, bicycling sometimes 60 miles, strength training. I was doing lots everyday.
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I would be wary of cutting too many calories from your diet. I'd reduce no more than 200-300 calories because when you cut back sevrely, your body thinks there's a food shortage and will lower your metabolism to protect you from a faminine. That's why we folk survived all those faminines our ancestors endured throughout human history. If you cut back fewer calories you will fly under the body's metabolic radar, so to speak.
You want to bring up the slack by increasing your activity at least a notch. If you're burning about an extra 200 calories/day through activity, you will lose weight. You will build up muscle mass that will burn more calories (compared to fat,) and boost your metabolism.
You want to bring up the slack by increasing your activity at least a notch. If you're burning about an extra 200 calories/day through activity, you will lose weight. You will build up muscle mass that will burn more calories (compared to fat,) and boost your metabolism.
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You can put all your info in sparkpeople.com and it will tell you how many calories to eat. For me, they have it set at 1200-1550.
I just recently started counting calories and its going well so far. I started at first a while ago by just changing what I ate and making sure it was healthy. I lost a little weight, but then stopped. Counting calories has helped me push through though and lose some more. I didnt realize that just because a food was healthy didnt mean I could eat 4 portions of it instead of 1. I was eating the right foods, but way too much of it!
I just recently started counting calories and its going well so far. I started at first a while ago by just changing what I ate and making sure it was healthy. I lost a little weight, but then stopped. Counting calories has helped me push through though and lose some more. I didnt realize that just because a food was healthy didnt mean I could eat 4 portions of it instead of 1. I was eating the right foods, but way too much of it!
Thanks for asking the question, eastkygal. I've been wondering this too.
I don't want to be a calorie counter forever. But, after five years of being pregnant and breastfeeding I think I need to re-learn how much I should eat. I've become used to pregnant and breastfeeding portions!! Plus, my body just hangs onto weight while I'm nursing no matter how much I exercise or how little I eat. DD2 weaned about 7 weeks ago, and I'm ready to let the pounds drop!
I'm 5'11" and weight about 230lbs right now. I'd like to drop 40-50lbs.
I agree with the pps. Exercise and eating less should help you with your weight loss efforts. I'm running. And I'm counting my calories until I feel like I have a good understanding of how much I should eat a day.
I don't want to be a calorie counter forever. But, after five years of being pregnant and breastfeeding I think I need to re-learn how much I should eat. I've become used to pregnant and breastfeeding portions!! Plus, my body just hangs onto weight while I'm nursing no matter how much I exercise or how little I eat. DD2 weaned about 7 weeks ago, and I'm ready to let the pounds drop!
I'm 5'11" and weight about 230lbs right now. I'd like to drop 40-50lbs.
I agree with the pps. Exercise and eating less should help you with your weight loss efforts. I'm running. And I'm counting my calories until I feel like I have a good understanding of how much I should eat a day.
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