How to Lose Weight With Calorie Reduction

There is one basic mantra for weight loss -- the calories going out must be greater than the calories going in. If you're burning more calories than you're consuming, your body will use fat reserves to fuel activities. The body naturally turns to fat for fuel when carbohydrates are unavailable. Thus, calorie reduction is an excellent way to lose body fat and weight. While cutting down on bad calories, such as fried foods, sugars and processed foods, is a good idea, consumption of good calories, such as complex carbs, lean proteins, and fruits/vegetables, can actually aid in your weight loss efforts. The American College of Sports Medicine (ACSM) recommends a minimum of 1,200 calories per day for women on average and 1,800 calories per day for men.

Instructions

• 1

  Determine your daily caloric needs by using the following equation: Daily calorie intake = Body weight (pounds) x F, where F = 15 for active males, 12 for active females, 13 for inactive males and 10 for inactive females. You can also determine your exact calorie needs based on your weight, height, age, gender and activity level using freely available online calorie intake calculators.

• 2

  Consume 500 calories less than your daily calorie needs as calculated in step 1. A daily deficit of 500 calories can help you lose up to 1 lb. per week.

• 3

  Eat foods high in fiber and drink plenty of water (one glass every one or two hours) to keep you full longer. Instead of one big meal, have more smaller meals throughout the day. This not only helps ward off hunger pangs but also has the important benefit of keeping your blood sugar at a steady level. Switch to whole grain options such as brown rice and whole wheat pasta, and eliminate sugary foods from your diet.

• 4

  Be physically active and exercise regularly. Reducing calories sufficiently will result in weight loss, but expending calories through physical activity will accelerate the effect. Choose an exercise option based on your fitness goals (e.g., cardio, strength training). You may need to increase the number of calories depending on your activity level, but increasing by more than 15% may not result in weight loss.