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Calorie Intake for Weight Loss & Obesity

Nearly one-third of the U.S. population is obese. A study by the World Health Organization's Center for Obesity Prevention found that the main reason for the increasing incidence of obesity is increased calorie intake -- not decreased physical activity, as commonly perceived. Obesity is defined as having a body mass index (BMI), a ratio of weight to height, of greater than 30. A healthy BMI is 18.5 to 24.9.

  1. Importance of Controlling Obesity

    • Obesity has been identified as a cause of many deadly ailments, including heart disease, hypertension, type 2 diabetes and cancer.

    Ideal Calorie Intake

    • Food provides energy when digested. This energy is expressed in terms of calories.The ideal daily calorie intake for a person depends on a variety of factors, including age, height and activity level. For example, a 30-year-old male with a moderately active lifestyle (30 to 60 minutes of moderate physical activity each day) needs about 2,600 calories a day, according to the MyPyramid chart drawn up by the U.S. Department of Agriculture. A woman of the same age and activity level needs about 2,000 calories a day. A number of websites, such as The Daily Plate, offer caloric needs calculators. Enter your age, height and activity level, and the calculator tells you how many calories you need to consume each day. To lose weight, you need to create a calorie deficit -- burning more calories than you consume.

    Disadvantages of Very Low Calorie diets

    • Extremely low-calorie diets can be both unhealthy and counterproductive, as they trigger a starvation response. This response causes the body to lower its metabolism and burn muscle mass rather than fat.

    Low-Calorie Foods for Weight Loss

    • Don't just count calories. Focus on eating a balanced reduced-calorie diet that will keep you healthy and give you the energy you'll need for physical activity. Consume foods as close to their natural state as possible. Add "negative-calorie" foods to your diet. These deliver nutrients, provide energy and keep you feeling full without adding to your waistline. Apples, strawberries, cucumbers, celery, carrots and beets are just a few of the foods you can eat freely.

    Beverages

    • Water, tea and black coffee have no calories, making them better choices than sugared soft drinks, sweetened beverages and alcohol. Drinking lots of water and other calorie-free beverages at mealtimes and throughout the day will help you feel full and help with weight loss.

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