Posted on 01/03/2019 7:29:42 AM PST by BenLurkin
While 1,500 calories may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health.
It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.
To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure.
While weight loss is much more complex than the “calories in, calories out” way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat.
Typically, a reduction of 500 calories per day is suggested to lose 1 pound (450 grams) per week.
Though this would equate to a 52-pound (23.5-kg) weight loss in one year, research shows that the average rate of weight loss is much slower.
Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates (3, 4).
Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 1–2 pounds (0.5–1 kg) per week. However, since weight loss differs drastically from person to person, it’s important to not get discouraged if you aren’t losing weight as quickly as expected.
Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.
(Excerpt) Read more at healthline.com ...
Where/when does binge Freeping come into play?
Do it on an exercise bicycle or treadmill, and it adds to calories out. FR is a healthy habit.
bump
If one eats ONLY whole, unprocessed/refined foods, and no alcohol, 1,500 calories is a lot.
A surprising abundance.
But if you eat junk and drink, 1,500 calories is a starvation diet.
My experience is that its better to ease your way into the diet rather than go cold turkey into a starvation diet. I see people at the gym around this time of year (NY resolution crowd) who start exercising like crazy and cutting their diet drastically in order to lose weight. Of course the body thinks its staving and slows the metabolism to a crawl in order to compensate. This results in much less weight loss (or even a slight gain) than one expects and they get discouraged and quit. (The burn out factor). I think the best first step for any diet is to eliminate liquid calories. After this start decreasing the amount of starchy carbs you eat (bread, potatoes, rice, pasta). Same with exercise. If you are just getting back into it then start gradually and work your self into more intensity as you get in better shape. More and more studies are showing that walking is an excellent exercise and its a great place to start. Set your goals a year out and stick with it. Patience is a virtue.
Simple diet: limit carbs. Don’t worry about calories, don’t worry about fat, emphasize protein.
I'd also add to eliminate as much sugar in the diet as possible. Do that and watch the weight (fat) come off.
Eat plants an animals. Avoid all else.
I gain at 1000. The holidays are wreaking havoc.
Eating small pebbles helps digest grains. It works for chickens. Why not humans?
And I lose at 2,000.
Everyone is different.
The key for me is nothing but whole foods, no sugar, no alcohol.
Simple diet: Intermittent fasting (or one meal a day).
Delay, don’t deny.
I can confirm this.
I reduced the sugar in my coffee from 3 to 2 teaspoons. With a little bit of exercise I lost 8 lbs in a year.
Boy... is that the truth!
I had a roommate in college that would eat a box of macaroni & Cheese and 4 eggs for breakfast.. then eat a double meat whopper with fries for lunch, and be STARVING a few hours later at dinner time. He never weighed more than 155 pounds. Still does, 35 years later.
Meanwhile, even when in college, weighing 220 lbs and able to run 4 miles and bench press 245 lbs, I GAINED weight if I at more than 2000 calories.
Today, I'm at 265. 10 years ago, I dropped 50 pounds in 6 months using Atkins. (300 >250) I gradually crept back up to the 275-285 range, by intermittently going low-carb.
In the past two years, I've been drifting slowly down by doing a couple of things.. MAINLY, just trying to eat a little slower, and STOPPING when I START to fill full, not when I'm so full I can't breath.
I still bend toward low-carb. Rarely eat potatoes or rice anymore. Eat mainly low-carb bread. But, I'll indulge occasionally. I also TRY to avoid sugar, but... will have a little ice cream if I want it.
The alcohol stays. :-) Life just wouldn't be worth it without wine. I do try to avoid "over drinking"... really, I DO try! ;-)
Anything with the word DIE(t) in it makes my brain immediately go into starvation mode. Every one is different. Eat lots of veggies, fat, good protein and do it in a short time span (8-10 hours). And cut sugar WAAAY BACK to near nothing. Got better things to do than count calories.
Agreed. Sugar is a very dense carb.
Hard to follow because you are hungry. You need to fool the body.
I prefer to let the chickens digest the grain, then I digest the chickens. :-)
Getting ready to put one in the Instant Pot when I get done with this posting. Hurrah for buffalo chicken. And for the broth I’ll make from the feet and carcass. That and the spiral sliced smoked pig leg and some veggies will keep the Kitty family fed for days :-)
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