Calorie Restriction and Weight Loss

Calorie Restriction and Weight Loss

Calorie Restriction and Weight Loss
It's important to recognize the role calories play in your ability to lose weight. Varying your caloric intake on a daily basis forces the body to use more energy, thus jump-starting weight loss. Calorie needs also vary from person to person, so it's hard to pinpoint a specific number of calories to cut while on a diet. The key is not to kick your body into starvation mode by making a drastic cut to calories. Be mindful of nutrition and make small changes instead, like choosing light beer, thin crust on your pizza and fruit over candy on top of frozen yogurt. It's all about healthy eating, not starvation.

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    A , Nutrition & Dietetics, answered

    As a general rule, I recommend that the maximum calorie deficit be no more than 1000 calories/day. The maximum calorie deficit depends on how much you burn every day. I advise not consuming any less than 1500 calories/day. If you are burning 2000 calories/day, you will be losing 1 pound/week. 1500 calories/day will give you enough calories every day to get all the nutrients your body needs. Make sure that you select highly nutritious foods such as whole grains, lean meats, nuts, fruits, dairy, and vegetables. If you want to burn more calories, then increase your exercise time.

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    Yes you need to burn 3500 calories to lose a pound of fat or be in a 500 calorie deficit but the key is to figure out as a baseline how many calories you are burning on a daily basis.  If you know how many calories you burn then you can easily adjust calories consumed to be 500 calories below what you burn to lose 1 lb of fat per week.  Of course the more calories your body burns the more food you can take in.  All calories burned calculators are estimates and should not be taken hook, line and sinker. 

    The best method to figuring out calories burned is by testing.  If you average 2000 calories consumed per day but do not lose a lb of fat then chances are you are not burning 2500 calories per day.  However if you consume 2000 calories per day and burn more than a lb of fat per week then that means you burn more than 2500 calories per day.  It takes some testing but once you figure out how many calories approximately you burn per day you can accurately gauge your intake.

    Below are two links:

    1. Is a calculator for figuring out basic metabolic rate and resting metabolic rate
    2. Is a link to the Exerspy by dotFIT which is a device which accurately gauges the amount of calories burned in a daily basis.

    http://yvf.dotfit.com/exerspy-pid-1619.html

    http://www.caloriesperhour.com/index_burn.php

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    A , Internal Medicine, answered

    You should be eating at least four meals a day, and that goes for everyone, whether you are trying to lose weight or not. Your brain needs a nice, even blood sugar level to keep your energy up and your mind alert. Studies clearly show that missing meals results in so much overeating at subsequent meals that people tend to actually gain weight. In other words, you aren't saving yourself calories when you skip meals, and your mental and physical performance suffers as well. Your best strategy for weight loss is to eat breakfast, lunch, a 4 p.m. snack, and dinner. If you don't eat a 4 p.m. snack, chances are that you will be so hungry at dinnertime that you will lose control and overeat. In fact, most people who are overweight eat little during the first half of the day and consume the majority of their calories in the evening.

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    A Fitness, answered on behalf of

    Calories are everything when it comes to how much weight you lose. Losing weight is a simple math problem, and calories are the units we use to solve it.  Calories are a way for us to measure energy. With that said anything that we do – from the normal physiological processes that keep us alive, to physical activity – requires energy and thus, calories to do it. Foods also have a caloric value to them that’s based on the amount of energy-yielding nutrients (proteins, carbohydrates, fats, and fiber) that they contain.

    To maintain your weight, the amount of calories you consume from food would have to equal the amount of calories your body burns on a daily basis – essentially canceling each other out. In order to lose weight you must consume less calories from food than the amount of calories you burn though activity and your body’s metabolism. When you create a deficit between how many calories you consume and how many calories you burn it requires your body to use stored fat for energy. We know that 1 pound of fat equals 3500 calories, so in order to reduce your weight by 1 pound a week, that would require you to create a deficit of 3500 calories (500 calorie daily deficit x 7 days); to lose more weight, simply create a bigger deficit. For example, reducing your food intake by 500 calories a day and increasing your physical activity to burn an extra 500 calories a day will create a 1000 calorie daily deficit, which will lead to 2 pounds of weight loss a week. 

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    A , Nutrition & Dietetics, answered
    Why should I cut down on "empty calories?"
    When you eat empty calories, your body isn't getting any real nutrients, so you are going to feel hungry more often and eat more. In this video, registered dietician Sharon Richter explains why eating nutrient-dense foods is a better way to go.
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    A Nutrition & Dietetics, answered on behalf of
    Calorie needs vary from person to person. But for many women trying to lose weight, 400 calories per meal may be a good target.
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    You want to lose weight and keep it off And you want to live longer.

    Severely restricting your caloric intake is a good way to accomplish your goals.

    But let's face it. A severely restricted caloric intake really isn't your thing.

    That's why scientists have been working to find a way for you to get the gain without the pain.

    Take Dr. Leonard P. Guarente, M.I.T. biology professor, for instance. Studying yeast cells back in the mid '90s, Guarente may have found an answer. Guarente found that yeast cells lived longer on smaller amounts of food, so he started to manipulate the cells to find out how that extended lifespan. Guarente found that yeast cells with a reduced caloric intake given a particular gene lived even longer and when that gene was removed, the caloric reduction didn't work and the yeast cells died. The gene was called silent information regulator No. 2 - SIR2 for short.

    While good news for yeast, not so good news for humans. We don't have SIR2. But we do have something close, called SIRT1.

    Called sirtuins, both genes work by repairing DNA and suppressing certain genes. When sirtuins don't work, that might lead to diabetes and Alzheimer's, which occur due to genetic malfunction. Guarente believes that old age makes it harder for sirtuins to work and that reducing caloric intake may improve their function.

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    A , Nutrition & Dietetics, answered
    If you are trying to lose weight, I recommend you do it slowly. I recommend that you cut back on 200 calories per day and burn about 300 calories every day by exercising. That will give you a 500 calorie deficit per day. In a week that will add up to a deficit of 3500 calories, which results in a 1 pound weight loss. If you want quicker results, you can cut back on 300 calories per day. I would not recommend going on a lower than 1500 calorie diet. You want to make sure you are still getting all your nutrients.
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    Restricting calories alone is not the best way to reach your weight loss goals. Research has shown changing your eating behaviors to lose weight works better if you also exercise. Aerobic exercise burns the most calories, and strength training builds more muscle, which uses more calories, and makes it easier to lose weight.
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  • 16 Answers
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    To achieve weight loss you must burn more calories than you take in. Yes, you need to eat less but you don't want to cut your calories too low where you are not feeding your body properly. Too few calories can cause slower metabolism, decrease energy and mood swings to name a few. Just make sure you are getting your 5-6 small meals a day and keeping your deficit at 500 calories a day and you will see the results you are looking for.
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