How Many Calories Should I Eat To Lose Weight?

top tips for weight loss

A very common question every nutritionist and fitness guru gets constantly asked is, if I want to lose weight, how many calories should I eat? So let´s commence with the basics…

What are calories?

Calories is the amount of energy that the body receives with the full absorption of food. If a person does not spend this energy as a result of a chemical reaction, it is converted into fat.

How many calories should I eat to lose weight?

The amount of calories you need to consume depends on your gender, age, and physical activity. The least calories are consumed by women who weigh little and have a sedentary lifestyle (on average, about two thousand calories).  Men should consume a little more than 2.5 thousand calories. Interestingly, at the age of 20-35 years, people lead the most active lifestyle, so they need maximum food before and after consumption is reduced. That is, a woman over 50 years old, will have to eat about 1600 calories per day, if she is slim, so as not to gain weight again. 

How to keep track of the number of calories I consume?

Previously, everyone used to count calories by utilizing tables, but now thanks to the Internet and apps around there, we have a full range of calorie calculators and applications for smartphones to calculate the cherished numbers. Always remember, that it´s not just about the amount of calories you need to consume, but also the macro components (right amounts of proteins/fats/carbs) depending on your goal.

Tips to lose weight without starving

– Eat several times a day. Women tend to incur in a big mistake when they think that the solution is to either eat ridiculous small amounts of foods or just fast as much as possible. A starving organism perceives any food as a reserve, which should be put off for a rainy day. To lose weight, you need to ensure you are boosting your metabolism, forcing it to act as actively as possible. In order to do this, it is recommend to have breakfast, lunch and dinner (including two snacks in between) throughout the day. Now remember, it is essential that you fill these calories with as much nutritious foods as possible from a variety of food groups the majority of time. An organism that does not feel hunger does not accumulate excess fat.  

– Get enough sleep! People tend to underestimate the power and benefits of an appropriate sleep (7-8 hours). Vital energy and effective weight loss depend on how well your body rests and whether it has a chance to recover during sleep. Poor sleep adversely affects health – a sleepy person is more likely to eat more during the day to fill in the missing energy.  

-Variety- Increase the amount of food at the expense of vegetables, fruits, water, etc. – thus, there will be more food, and its caloric content will be less. Often cook porridge on water (buckwheat, rice, oatmeal, etc.): they swell at the expense of water and significantly increase the volume of servings. Add more non-starchy vegetables (tomatoes, carrots, cabbage, onions, sweet peppers) to the dishes.  These will ensure you get the proper amount of your macro nutrition components that will speed the weight loss journey!

– Portion Sizes- Be mindful of your portion sizes when it comes higher calorie foods such as protein, fats and carbs. However, feel free to fuel your plates with vegetables and fibers which are so important for a proper weight lose diet.  

– Get rid of excess water- For express weight loss at 1.5-2 kilograms, you can use a dandelion root or horsetail grass. These herbs are a strong natural diuretic, they should be taken in 12 drops of tincture per cup of warm water two or three times a day. Do not exceed the dose, otherwise, the body expects unpleasant consequences.  

-Motivation- Motivation is the strongest stimulus, so tell yourself why you need to lose weight. Perhaps it makes sense to take a picture in a bathing suit or try on old clothes. Take care of the visualization. Think about how slim you will become, imagine your future appearance. Your WHY will be the fuel that will enable you to remain consistent throughout the whole process!

– Avoid refined foods. In nature, it is designed so that everything that contains a complex of carbohydrates, also contains vitamins B and E and fiber. B vitamins are involved in carbohydrate metabolism, and fiber slows their absorption; so when you eat whole grains, your body gets the vitamins necessary for carbohydrate metabolism. At the same time, you also get fiber, which contributes to a normal stool and a healthy bowel. Refined, purified products do not possess any of the listed properties.  

-Eat dairy products.- Women who eat low-fat dairy products 3-4 times a day burn 70% more fat. Calcium causes the body to burn excess fat faster, and 1,200 mg of calcium should be consumed daily. Just taking calcium tablets is almost useless. The best result is the consumption of dairy products.

– Eat fish- Those who regularly eat fish and seafood have a reduced level of the hormone leptin, which is closely associated with slow metabolism and obesity. Try 3-4 times a week to eat fatty fish: salmon, tuna and others.  

– Drink green tea- The green hour not only helps to fight carcinogenic substances, but it also has the ability to speed up metabolism. According to studies, people drinking green tea 3 times a day, accelerate their metabolism by 4%, which translates into burning an extra 60 calories a day. In a year, thus, you can lose about 3 kilograms.

womans weight loss tips

Exercise Tips For Weight Loss

Exercise Tips For Weight Loss

Weight loss can prove to be an elusive goal.

Many people complain that even after hours of rigorous exercise at the gym, there is still nothing to show for it. Others have tried diet after diet with no results to show for their sacrifice.

But losing weight is also far from impossible. All you need is to understand the science of weight loss, and to use your knowledge to make your efforts more efficient. Here are exercise tips to help you lose weight easier.

1. Start Simple

When people think of fitness plans, most believe that they have to engage in strenuous exercises in order to lose weight. This is not necessarily true.

While a high- power exercise session at the gym will certainly help you burn calories, it can also make you incredibly hungry.

This makes you susceptible to making wrong dietary choices, therefore undoing all the hard work you put in at the gym. Additionally, there is a high likelihood that you will find it hard to keep up with your chosen routine. Sure, for the first month, hitting the treadmill and lifting weights can be exciting. But when expectations are not met and the scales aren’t encouraging, the enthusiasm you once felt can begin to dwindle. This is why you need to start with simple exercises. For one thing, simple exercises are easy to keep up with. Also, you will not be tempted to wolf down an entire chocolate bar after a simple exercise session, and thus you should start seeing changes in your weight within no time. You can also carry out most simple exercises at the comfort of your own home, which saves you the agony of paying an expensive monthly subscription at the gym.


 2. Be Consistent

Furthermore, you need to be committed to exercising. You can actually work whole muscle groups within five minutes, so time should not be much of a problem. As long as you are faithful to your simple exercise routine, the extra pounds you want to shed will definitely fall off.

Simple Exercises for Weight Loss

The Triceps Dip:    If arm fat bothers you, this exercise will help tone your arms in a short span of time. To do it, place your hands on the edge of a seat, with your arms shoulder- width apart. You should be facing away from the chair. Lower your body away from the chair towards the floor, making sure that elbows are bent at 900 or more. Then raise your body upwards making sure to use your triceps. Repeat this motion as much as you can.

Squats: They not only help tone your body, but they also burn calories in the process. To do them, stand with your feet apart, with toes pointing forwards and a little outward. With your back straight, bolt your hips back, bend your knees and shift your weight downwards. Come up again and repeat the exercise as many times as you can.

Running: It is an exercise that has innumerable advantages. You can opt to go for a morning jog, a thirty minutes run in the evening, or simply to jog from your home. If you really want to stick to your training plans and achieve tremendous weight loss, be sure to take up running.    Exercise Tips For Weight Loss


Although losing weight is not a walk in the park, it can be done. All you need is to be consistent and dedicated. Try some of the simple exercises suggested above and see the difference they will make.