-->
As a dietitian, I often hear one common question from people trying to lose weight: How many calories should I eat to lose weight? It’s a simple question, but the answer can vary for everyone, depending on various factors such as age, activity level, metabolism, and overall health.
However, there's one thing that's certain – a calorie deficit is crucial for weight loss, no matter how much exercise you do. In this blog, we’ll break down everything you need to know about how many calories you should be eating to achieve your weight loss goals.
To lose weight effectively, you must first understand your maintenance calories—the energy your body needs to function daily without gaining or losing weight.
Once you know your maintenance calories, creating a calorie deficit is key. This means consuming fewer calories than your body needs, forcing it to burn stored fat for energy. For example:
Several factors influence your maintenance calorie needs, including:
And remember, a certified dietitian can be an invaluable resource in managing and tracking your calories. They can help tailor a diet plan based on your specific needs, activity levels, and health goals, ensuring that you’re not just losing weight, but doing so in a healthy and sustainable way.
Now comes the question, how many calories you actually need to lose weight in a healthy manner.
A general recommendation for healthy weight loss is to reduce your calorie intake by 500-750 calories daily, which leads to losing 1-2 pounds per week.
Avoid going too low in calories to prevent nutrient deficiencies and maintain energy levels.
And the balance can be achieved by tracking. Monitoring your calories helps you ensure that you stay in a deficit without unintentionally overeating.
Here are simple and effective methods for calorie tracking:
Reducing calories doesn’t mean sacrificing nutrition. Instead, focus on nutrient-dense foods that support your health while keeping you in a deficit.
Include the following in your meals:
These foods provide essential vitamins, minerals, protein, and healthy fats to fuel your body, support metabolism, and maintain muscle mass during weight loss.
While creating a calorie deficit is essential for weight loss, eating too few calories can have detrimental effects on your body. Extreme calorie restriction can have several risks like:
To avoid these risks, it’s essential to consume enough calories to fuel your body and ensure a balanced intake of nutrients.
Now that you have learnt how important it is to maintain calories, know that it isn’t as difficult as it sounds. Here are 8 simple ways to help you stay on track:
Here are some of the best low-calorie foods for weight loss that are both nutritious and easily available.
They are abundant in water, making them a great hydrating snack. They are low in calories and help keep you feeling full.
An excellent low-calorie vegetable that helps in digestion and is great for weight loss. Its high water content helps you stay hydrated and supports detoxification.
A nutrient-rich, low in calorie leafy vegetable that is full of vitamins like A, C, and K. It’s perfect for boosting energy and helping your body burn fat effectively.
Best food to maintain calorie intake for weight loss! They are naturally low in calories but rich in antioxidants, including lycopene. They’re perfect for making your dishes flavorful while keeping your calorie intake in check.
A versatile vegetable with very few calories but lots of fiber. It can be used in a variety of dishes to add texture and flavor while keeping your calorie count low.
A great source of fiber and vitamin A, carrots are crunchy, low in calories, and perfect for snacking when you're feeling hungry.
Low-calorie, high-fiber vegetables that are great for maintaining a healthy digestive system. Green beans can be used in both vegetarian and non-vegetarian meals.
A low-calorie drink that aids in digestion and keeps you hydrated.
Although bitter in taste, karela is packed with antioxidants and is one of the best low-calorie foods for weight loss. It helps in regulating blood sugar levels and supports fat-burning.
A great source of plant-based protein and low in calories. It is the best substitute for paneer and is suitable for vegetarians and vegans alike.
Methi leaves and seeds are low-calorie and rich in fiber. They can help regulate blood sugar levels, support digestion, and even promote fat loss.
Low in calories but rich in vitamins, minerals, and antioxidants. They add a savory flavor and are perfect for plant-based meals.
Yogurt is an excellent source of protein and probiotics, but choosing the low-fat variety ensures you’re keeping calories in check. It’s a great addition to your diet to support digestion and help with weight loss.
Each person has a unique body with different needs, so a customized calorie plan is essential for effective weight loss. What works for one person may not work for another due to differences in metabolism, muscle mass, and activity levels.
This is where working with a certified dietitian at Aura The Diet Clinic comes in. We ensure that your calorie intake is personalized and tailored to your weight loss goals. Our professional dieticians can create a balanced meal plan for you, guide you about how to burn calories while maintaining your nutrient intake, track your progress, and adjust your calorie intake as needed. With this, you will achieve weight loss safely and sustainably without compromising your health.
Explore and know which herbal tea for weight loss are you excited to try...
Add these best foods for weight loss to your diet for lasting...
Explore the best weight loss tips for...