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STAYING HEALTHY

Simplifying Calorie Counting for Weight Management

April 3, 2024

Reviewed by Howard E. LeWine, MD, Chief Medical Editor at Harvard Health Publishing

Eating less and exercising more may seem like a strghtforward weight management strategy, yet the idea of calorie counting has become somewhat unpopular recently. Nonetheless, some individuals still find it to be an effective tool for managing their weight.

The first step towards determining your dly caloric requirement involves figuring out how many calories you need to mntn your current body weight. To achieve this, calculate the number of calories that can be obtned by multiplying your weight in pounds by 15 – roughly the number required to mntn your weight if moderately active at least 30 minutes of physical activity per day.

Suppose you're a woman standing at 5 feet and four inches tall weighing 155 pounds, looking to lose approximately 15 pounds for optimal health. Multiply 155 by 15 equals 2,325 calories – your dly mntenance calorie intake. To shed weight, m to consume fewer calories than this.

For example, to lose about one to two pounds weekly - a rate considered safe by experts – reduce your dly intake of food calories by 500-1,000 less than your total mntenance caloric requirement. If your need is around 2,325 calories per day for weight stability, adjust your diet to between 1,325 and 1,825 calories a day.

If you're sedentary, boosting physical activity into your dly routine becomes more critical; losing at least one pound per week necessitates doing at least 30 minutes of physical activity on most days. Caloric intake should not drop below 1,200 for women or 1,500 calories a day in men unless supervised by a healthcare professional. Consuming too few calories may jeopardize your health by depriving you of essential nutrients.

Achieving Your Dly Calorie Target

To meet your dly caloric target, add up the number of calories per serving for all foods consumed and plan accordingly. Nutrition labels on packaged food products provide calorie information per serving. Always note the calorie count and serving size when reading the nutrition labels on food or beverages you use frequently.

For those who dislike counting calories, an alternative approach could be to limit the quantity and frequency of meals while focusing on low-calorie foods. The American Heart Association's dietary guidelines emphasize common sense in food selection over strict reliance on caloric counts total calorie intake or fats.

Regular meal scheduling with planned times for meals and snacks is proven to contribute significantly towards successful weight loss.

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