Counting Calories to Lose Weight

How many calories should you consume to lose weight?

You can gain weight by taking in more calories than you burn, through your baseline metabolic rate and exercise. To keep a steady weight, a woman of average weight would require approximately 2000 calories per day. To lose one pound of weight per week, she would require approximately 1500 calories a day. A man would require 2500 calories to maintain his weight, and 2000 to lose one pound of weight per week.

However, the number of calories you need differs based on factors such as gender, age, height, current weight, and general level of activity. To find out how many calories are recommended for your specific needs, use Authority Nutrition’s calorie calculator or speak to your physician.

Health vs. Calories

It’s important to note that a high-calorie food isn’t necessarily unhealthy – as we can see when we look at the nutritional profile of walnuts. One ounce of walnuts, approximately 14 halves, is a whopping 185 calories! While nuts should be consumed in moderation if you’re looking to lose weight, they should also be consumed often if you’re striving for optimal health. Nuts are high in fiber, protein, and vitamin E, and contain healthy, unsaturated fats which help lower cholesterol and prevent heart and liver disease.

Likewise, a low-calorie diet isn’t necessarily healthy. A low, 300-calorie lunch could consist of one donut, two and a half cups of French lentil soup, or ten cups of chopped broccoli. And how full you are after you consume 300 calories will determine how many subsequent calories you’ll choose to eat. Do you think one donut or two and a half cups of lentil soup would be more filling? Other properties of healthy food, such as fiber, cause lentils to satisfy hunger in a way that donuts and fast food can’t.

Beyond calorie counting

Health is comprehensive and more complex than simple calorie counting. While tracking calories is a useful tool to ensure you’re burning more than you’re consuming if you’re trying to lose weight, it neglects the question of health. Consuming a diet rich in fruits, vegetables, nuts, seeds, and beans with minimally processed foods is what will lead to sustainable weight loss. Amsety Bars include a unique Super 16 formula with 16 vitamins and minerals for optimal liver health. To find out more about them click here.

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Learn about the basics of liver health with Dr. Tarek Hassanein, M.D.