Would you like to lose weight ? Stop dieting, throw out prepackaged meals, and test your schooling skills by keeping track of your daily calorie intake.
Weight loss is basically an accounting, but with the exact opposite goal. You want to land in the red area and burn more calories than you consume. Alan Aragon, M.S., and Alan Roussell, author of The 6 Pillars of Nutrition asked us for a budget-friendly weight loss plan. And Kathryn Schmitz Ph.D., president of the American College of Sports Medicine, values the best exercise when trying to lose weight.
Here's what to do: [1
. "How many calories should I eat every day to lose weight?", You might ask yourself. Let's start with the number of calories you are eating right now.
Track everything you eat and drink for 3 days and determine your total daily intake at FitDay.com or with an app like Lose It! MyFitnessPal, or MyPlate .
Next, estimate the number of calories you'll need to take care of your weight, often with the Aragon formula below. These are sample calculations for a 185-pound man.
A. Zero Workouts
Multiply your weight by 10. (At 185 pounds, that's 1,850 calories a day.)
B. One or two workouts a week
Your weight x 12 (2,220 calories)
C. Two to four workouts a week
Your weight x 14 (2,590 calories)
D. Five or more workouts per week
your weight x 16 (2,960 calories)
Now compare these two numbers – the number of calories you are currently eating, and the number of calories you must eat, to keep your weight. How far are you away? If you eat more than your target number, you increase. If you eat less, you lose weight.