Too much calories or no

Introduction:

People must know their caloric needs whether they are on a weight loss diet, aim to gain weight or just maintaining their weight.

To reach your daily needs and goals, you need to know about your caloric need first.

Calories needs:

Your caloric need differs according to your gender, weight, height, and age in addition to your activity level. Basal metabolic rate is defined by these factors in addition to exercise.

Measure Average Calories per day:

To find out how many calories are you consuming in addition to your exercise level, you may record all intake throughout the day.

If you are on a weight loss diet you should be patient while measuring portions because this is an initial step of diet and learning skills, it’s the way toward goal success.

Record Daily Calories:

You may record down all your food intake and drinks throughout the day on a paper; this is an old fashion way and not always effective but it can work. Rather, many people find applications database easier when food intake can be recorded by searching its name and you can specify serving too.

Small steps make your daily record easy

• Be honest about what you eat. Underestimating or overestimating food consumption is not good, cheating cannot be helpful while recording your food and may have trouble while calculating your calories for weight loss or gain or even maintenance.

• Measure portion sizes. This step is really important to know how many calories you are consuming. Reading labels and serving size of packaged food is also important as serving may differ from natural food. Use a digital scale to measure exactly the amount consumed.

• Be complete. Classify your total intake into macronutrients categories. I mean knowing exactly how much protein, fat, and carbohydrate are you eating throughout the day is helpful in weight loss program when reducing some macronutrients result in reaching goals.

• Record snacks and drinks. Drinks and snacks have too many calories, many people consume too many calories without writing them down and they add too quickly.

Calculate Average Calorie Intake

At the end of the week, figure out the total number of calories you consumed each day. Then add all seven days together and divide the number by seven to get an average daily caloric intake.

Adjust Normal Calorie Intake to Lose Weight:

A general rule of weight loss 500 calories deficit per day is equal to 3500 calories/week to lose half kg weekly. Many dietitians may give patients a more restrictive diet upon patient obesity class.

Sources:

https://www.verywellfit.com/how-many-calories-do-i-eat-every-day-

https://z-weightloss.com/eating-smaller-portions-to-lose-weight/