How Many Calories to Lose Weight Safely?

By Jessica Garner

I am often asked how many calories can I consume and still lose weight. Not surprisingly the answer is, it depends.

It depends on a variable called your Basal Metabolic Rate or BMR. Simply, BMR is how many calories you can burn at rest per day. You may not know this, but your body burns about 60% of your calorie intake just doing normal body functions like breathing.

You need to know your BMR and then cut calories from that number to lose weight. To learn how to calculate BMR please visit the link in the author box. You will find a great explanation of the calculation there and how to use it in your weight loss efforts.

Once you know your BMR, you can now determine how many calories per day to consume in order to lose weight. Another good number to know here is that burning 3,500 calories is equivalent to one pound of weight loss.

Using that number, if you cut 500 calories a day, then you could lose one pound of weight a week.

Don't Go Overboard
Set a goal to lose one to two pounds a week. That may not get you excited, but that is a healthy expectation. Losing too much weight too quickly can be unhealthy and studies have shown there is a greater chance in gaining it back if you lose too rapidly. Also, keep in mind that if you are exercising, weight loss may be slower because you are building muscle which weighs more than fat.

Keep A Log
Track what you eat. I know this sounds boring, but it is a great exercise in your weight loss plan. Plus, it keeps you accountable for what you eat. This will also help you determine which foods to alter or cut to help you meet your goal. Maybe going to 2% milk will get you over the hump, for example.

Cut the Calories
Making little changes in your diet can easily help you meet your calorie intake goal.* Reduce portion sizes

• Switch to a lower calorie version
• Avoid fast food if possible

Exercise
If you can't imagine cutting 500 calories out of your diet everyday, then do some exercise. Maybe let 250 calories of your goal come from exercise then you only have to cut out 250 calories from eating. Then you are still meeting your 500 calorie a day goal.

---

So, now you have the information you need to begin your weight loss plan. Determine your BMR and then consume less calories per day. It is that simple. Just don't go overboard because your body still needs calories to function everyday. If you make it too hard on yourself, you are setting yourself up for failure.

Article Source: How Many Calories to Lose Weight Safely (Ezine Articles)