It’s really quite amazing how many people turn to the latest fad diet when the want to lose weight. They see all the hype, the ridiculous claims of losing 1 stone in 1 week, and part with their hard earned money to learn the secrets.
What’s more amazing is that, once they fail, once they realize it was utterly rubbish, they move on to the next fad diet!
Talk about head butting a brick wall.
The truth about weight loss is that miracle or magical diets just do not exist. If you want to get rid of your fat you have to burn off the excess calories.
Let me explain in a little more detail.
Calorie deficit and the average calorie intake to lose weight
On average, women require 2000 calories per day. These calories sustain all bodily functions and fuel a day’s physical activities. Similarly for men, except it is 2500 calories per day.
If you were to eat more than these average daily calorific requirements, consuming more calories than your body needs, then you will put on weight. You will become fatter, to be blunt.
This is because all those excess calories, instead of being burnt off, are converted in to fat and then stored under your skin and around your organs. Yuck.
But there is a bright side. If you do the reverse, by consistently eating less than these average daily amounts, then you will lose weight. This is because, to make up the difference between the calories you consume and the calories your body requires, you will start burning in to your fat stores. You’ll literally start eating in to your fat.
This is known as being in calorie deficit and is the real key to weight loss.
I’ll put it another way, easier to remember.
If you burn off more calories than you consume, then you will lose weight.
Try and remember this statement, and live by it as much as you can. If you follow this simple truth of weight loss, then you will reach your ideal weight.
Your average calorie intake to lose weight
Imagine take out a pound of fat from under your skin and plonking it on the table. Well that pound of fat, and every other pound of fat in your body, contains 3500 calories of energy.
That’s the fact of the day. And important for your to learn. It means that, when your calorie deficit reaches 3500 calories, you will have burnt off 1 pound of fat. All that fat you just plonked on the table would have disappeared. Easy, right? Right! That’s all there is too it. All you have to do is remain, on average, in calorie deficit. And every time you reach 3500 calories deficit you will be 1 pound lighter.
Your job is to provide the willpower and motivation to remain in calorie deficit until you have reached your ideal weight.
Now spread this calorie deficit over a week. A daily calorie deficit of 500 calories will lead to a 1 pound per week weight loss, week after week after week.
Don’t over do it, though. Cutting your calories by more than 500 calories each day will lead to lethargy, and soon burn out. No amount of willpower will stop you stuffing high calorie foods down your throat if this happens. It will also deprive your body of much needed nutrients, including all the vitamins and minerals need for a healthy body.
Therefore, to answer the question, the average calorie intake to lose weight, at least 1 pound per week, is 500 calories below your average daily requirement.
For women, this is 1500 calories per day. And for men, 2000 calories per day.
Cutting calories is only one way of increasing calorie deficit
Just because I said you shouldn’t cut calories by more than 500 calories per day, it doesn’t mean you are restricted to losing only 1 pound per week.
There is another way to increase calorie deficit. By exercise!
Don’t be put off by this. I don’t mean go out and perform vigorous exercise every day. An hour’s brisk walk – moderate exercise – will burn around 400 calories (it’s around 100 calories per mile). If you were to take an hour’s brisk walk a few times per week, you’ll really be clocking up the calorie deficit.
You can see how, after only a few months of this small lifestyle change, you’ll really be burning off the fat.
But there’s nothing stopping you from building up to more vigorous exercise!