How many calories to lose weightDoctors recommend a calorie controlled diet and exercise as the best way to lose weight. But the problem many dieters face is, just how many calories to lose weight?

According to NHS guidelines, the answer is ‘it depends‘…

On your size, age, activity levels and a host of other factors.

The average man needs around 2,500 calories a day to stay the same weight. A woman needs slightly less at around 2,000 calories a day.

Huh… So how many calories to lose weight…?!?!?!?!

Well, the basic rule is this: If you want to keep your current weight the same, you need to balance the number of calories you eat and drink in the day with the number of calories you burn up through physical activity.

If you eat and drink more calories than you use up, you’ll tend to gain weight. If you use up more calories than you eat and drink, you’ll tend to lose weight.

So, rather than asking how many calories to lose weight, a better question might be:

How much weight do you want to lose?

1lb (0.5Kg) of body fat contains 3,500 calories. So if you are maintaining your current weight and set a target to lose 1lb of weight per week, then you need to eat 500 calories less than you use every day.

However, if you are currently gaining weight, then you need to consume even fewer calories to get the same result. That’s because you are already eating more calories than your body needs.

The good news is that, for most people, the imbalance is usually quite small. Studies have shown that just 300 or so calories per day is all that separates the average obese person from the average lean one.

Thats equivalent to:

  • A typical chocolate bar
  • A standard cheeseburger
  • A large Latte or Hot Chocolate
  • 3 chocolate biscuits
  • A pint of premium lager
  • 1 hour of moderate exercise
  • A typical round of golf
  • 90 minutes of bedroom activity ;-)

I know what you are thinking… should you ditch the chocolate and save an hour in the gym…?

Why we find losing weight so hard

The problem for most people is that they eat when they are not hungry. That’s because we all have lots of automatic habits and triggers.

So you might spoil an hour of exercise with a Tall Skinny Mocha. Or you find yourself eating the children’s leftovers. Or you feel an overwhelming urge to eat chocolate…

All these automatic calories add up to make dieting an overwhelming task that is certain to fail long term.

At DietAssist, we help people like you to tip the scales in your favour by addressing these automatic habits. Our customers find it easier than they imagined to save those precious calories – because they are no longer sabotaging themselves without even realising it.

Find out more about DietAssist or see some of our weight loss success stories.

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