There comes a time in most of our lives when we want to lose weight. Well I am here to tell you that you CAN lose that excess weight, and finally look and freel out-of-this-world in all your outfits. But I know people struggle when it comes to dieting. Though it needn’t be so painful. In fact, once you know how to lose weight, you’ll actually find losing weight so easy, you will wonder why you found it so hard in the first place.
The key is calorie deficit, which I will discuss further on.
So what is the calorie intake for women to lose weight?
Before you can look amazing in every outfit, you first need to understand why you have gained weight.
For this, you need to understand the average daily calorie requirement for women. This is the amount of calories needed to sustain all bodily functions and to fuel physical activity.
The actual figure will be different from person to person. Age, height, weight, and activity level are a few of the variables that influence your total daily requirement. Your weight and activity level also change from day to day, making it impossible to give anyone an exact figure.
However, a great ballpark figure is 2000 calories per day. This will be very close, unless you are an athlete (in which case you won’t be reading this article anyway). If you were to consume more than this amount, day after day, then gradually you would put on weight. You would get fatter and fatter. How quickly you become fatter will depend on how many calories you go over this mark.
On the other hand, if you were to burn off more calories than you consume, that is if you were to cut your calories so you consume less than 2000 calories per day consistently (and/or increase the amount of calories you burn each day), then you would gradually lose weight. This is because your body will have to eat into your fat stores to make up the difference.
This is an extremely important piece of information for you to remember. In fact it is the pivotal piece of information to your weight loss.
Let me reiterate this in a more succinct way.
If you burn off more calories than you consume, then you will lose weight.
Whether you want to lose a stone, 2 stone, or much more, calorie deficit is the only true way to lose your fat.
If you remember this, and understand exactly what it means, and live by it, then you are guaranteed to lose your excess weight.
Relating Calorie expenditure/intake to weight lose
Now we are getting to the really interesting part. There is almost exactly 3500 calories of energy in 1 pound of human fat. This is really important for you to understand to aid your weight loss.
It means that, for every pound of fat in your belly, your thighs, your butt, or anywhere else for that matter, there is 3500 calories of energy.
So for you to lose 1 pound of fat you need a total calorie deficit of 3500 calories. Averaged over a week, that is a daily calorie deficit of 500 calories to lose 1 pound. See how easy it is? To lose 1 pound per week you therefore required an average daily calorie intake of 1500 calories (that is, 2000 calories minus 500 calorie per day deficit).
However, this daily deficit should be your maximum cut in calorie consumption. You shouldn’t cut your calories by more than 500 calories per day. Cutting your calories more than this will lead to lethargy and eventually burn out, leaving you susceptible to colds and flu, and other ailments.
But you increase your calorie deficit and therefore weight loss by increasing your physical activity too.
Increasing your calorie deficit by NEAT and exercise
You can literally eat away at your excess calories by adding exercise to your lifestyle. Adding an hour’s brisk walk, 4 times per week, can knock off almost half a pound per week. If you exercise more vigorously, then you calorie deficit can be even more. Don’t over do it though. Otherwise you’ll head towards burn out.
If you end up exercising a lot, you’ll have to take on more calories to meet the physical demands. This isn’t a bad thing. It’s just a trade off. As long as you are still in calorie deficit you’ll still lose weight.
But you don’t have to exercise to increase your calorie deficit. NEAT, or non-exercise activity thermogenesis, is taking up more and more publicity in recent years. Basically, it you simply get off your butt, even without direct exercise, you’ll burn off a load of calories, even up to a good few hundred calories per day. This is an awful lot of calories. Over the course of only a few months, NEAT can add up to several pounds of weight loss. And over a year…you’ll be laughing with joy.
So how does NEAT apply to you? Think about how many hours you spend on the phone each week. Well, instead of sitting down whilst on your mobile, get up and pace the room. Mobile phones give you the freedom to be mobile. So get up and move around. Jump off the buss one stop earlier, walk a few flights of stairs instead of taking the elevator, mow the lawn or dig the weeds. Do the housework a little more often. Anything. Just get off your butt!
How overweight are you, and how much fat do you need to lose?
It is always good to know how much weigth you really need to lose to look great, feel fantastic, and lead a healthier life.
Most people just say I want to lose a stone or some other figure, but without really knowing how much excess fat they are carrying.
You can use the BMI Calculator to give you a good indication as to how overweight your are.
It has its limitations when it comes to highly muscular people, but for the rest of us it is a great tool. Try it and see.