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 ...
As Andy Capp has said,
"If you drink you're gonna die.
If you don't drink, you're gonna die anyway!
So enjoy life."
BTW, I have lost 75 pounds on Adkins and have stayed that way for the last 3 years. No counting calories. Just cut out potatoes and breads and sugar.
Eating small pebbles helps digest grains. It works for chickens. Why not humans?
Because if you clog up a bile duct with a small boulder, it’s gonna hurt. But, I’m not a doctor, nor do I play one on TV.
Lost ~35lbs eating high fat medium protein last year. Ate as much as I wanted and never felt hungry. Key is to eliminate carbs and any type of sugar the majority of days. Couple times a month you can break for special events, but get back on.
Have kept it off with minimal effort.
For what it’s worth, there is not a dietary requirement for carbs.
My ship carried numerous 40’ refrigerated containers loaded with frozen chicken feet from US W Coast to Asia.
True. I couldn’t eat that many without a stomach ache.
First, everyone should cut all drinking calories. Drink water (and black coffee and tea if you must). Then eat the fist full of protein (can include natural fats) each meal. Anything else (mostly veggies) comes after, and you’re good. Anything sweet comes after a full meal. Enjoy.
Also, if you eat a big breakfast, don’t eat lunch. If you eat a big lunch, don’t eat breakfast. Two meals a day is enough, plus a protein snack.
I can’t do 1 meal a day. I’d get too thin and feel weak.
Two works well, with a snack or two.
I sleep better with a protein + healthy carb snack at bedtime.
I know wine has resveratrols. But if it’s just alcohol you want, you could try switching to an unsweetened liquor instead of wine. I can’t tolerate sugar, and to me wine is sickly sweet and makes me react more than candy.
The less sugar you eat, the more normal hunger feels. Hunger feels more gnawing when your gut bugs live off your dietary sugar. They are what causes intense cravings for sweets. Giving up all sweet foods (all! Including fake sugar, and even fruit for a while) will kill of the species of bacteria who make you crave them. After a few months with no more sugar cravings, you can add a serving of fruit in ONLY AFTER PROTEIN.
You can easier skip a meal if you eat no sugars. Your body moves right into using its own fat. And you will really enjoy that next meal.
For what it’s worth, there is not a dietary requirement for carbs.
But to be fair, the gut bugs in us help our immune system and our brain function and moods. And they eat carbs. They eat fiber that we can’t get without ingesting a few healthy carbs. So we must have some resistant starch, in the form of root vegetables or rough grains in small quantities every day. We must keep them happy because they do the same for us.
But the body reacts if you starve it by shutting down and conserving. This is why cycling between eating an starving makes loosing weight difficult.
I don’t starve. My intermittent fasting is only from night to breakfast which I tend to eat at noon. I hate fasting! :) and the gut bugs need food, too. But I think grazing gives the pancreas no rest. Try doing 3 hours between meals.
They add wonderful collagen to stock. I usually use 4-6 feet in a batch.
Took me a bit to get over being grossed-out, but it is fun to scare the cats by puling on the tendon and getting the feet to curl. :-)
I love wine, but only with food. Usually 1-2 times a week. Plus, I'm in high dollar, technical sales. Wine is often a "job requirement".
When I just want something to drink, I usually have bourbon on the rocks, or Canadian whiskey and Diet Coke. It's the fewest calories.
Interesting angle you have with gut bugs. I've often believed they play a more important role than most people think. I travel all over the world... I have mixed up gut bugs.
A good mix in the gut biome is ok. Also when traveling it is ok to get a little “sick” feeling the first few days adjust to even the water of whatever. Take good soil based probiotics THAT YOU ALSO TAKE AT HOME when you travel. Soil based not dairy based.
I don’t drink but when I feel I have to socially I am going to order Gibsons or martinis (hate those green olives though) really dry.
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