How Many Calories Should I Eat? How Many Calories Should I Cut? By Claudia Ohst

When you finally have decided that now is the time, now you really want or need to lose weight, one of the first questions popping into your mind is "How many calories should I eat to lose weight?" or "How many calories should I cut?" If you want to get these questions answered and plan your diet easily, read on!
So, how many calories should I eat? Well, it depends mainly on two factors and let's first have a look onto these:

• what is your calorie maintenance level (the amount of calories you can eat where you neither lose weight nor put on weight)
• at what speed do you want to lose weight (the faster, the harder to do!), this determines how many calories you need to cut

How many calories should I eat for maintenance?
Your calories needed for maintenance are influenced by your gender, your current weight, your height, your age and your activity level. If you feed these data into an online BMR calculator, you will get your personal result calculated within seconds. So, that part was easy and gives you already an estimate about how many calories you should eat at maximum. For weight loss it has obviously to be below that value. But how much?
How many calories should I eat to lose weight?
Now, we all would prefer to lose weight at a speed of 10 pounds in 5 days etc. These and similar high promises are often done within the weight loss industry, but a result like this is unlikely and even unhealthy. Opt for something more realistic and get an idea how fast you want to lose weight. It should be fast enough to show some results and keep you motivated but slow enough to be doable and enable you to stick to your diet for as long as it has to be. Being rather weeks to months than 5 days!
How many calories should I cut? Calculate your calorie deficit
Say you want to lose those 10 pounds not in 5 days but 5 weeks, this is still 2 pounds per week and equals a calorie deficit of 7,000 calories per week, or 1,000 calories per day that you either need to eat less or exercise off. Each day! Even that is not so easy, but doable.
Calculate you calorie deficit per day as follows:
Daily calorie deficit = pounds you want to lose x 3,500 calories / number of days you want to diet
Example: 10 pounds x 3,500 / 35 days (5 weeks) = 1,000 calories = daily calorie deficit
Now the only thing left to do is to take the value of your daily calorie deficit off the amount of calories needed for maintenance and then you know how many calories you should eat when you want to lose those pounds!
Example Calculation:
Female, 25 years old, height 5'7, weight 156 pounds, lightly active, wants to lose 10 pounds in 5 weeks. Her questions is: How many calories should I cut and how many calories should I eat?
BMR (lightly active) = 2,098 calories per day
How many calories should I cut = 1,000 calories
How many calories should I eat = 1,098 per day
Alternatively you can eat a bit more like 1,400 calories per day and increase your activity, do some exercise daily, walk , run, dance or do whatever it takes to move your body.

Now that we shed some light on your questions "How many calories should eat to lose weight?" (see related VIDEO on my blog!) and "How many calories should I cut?", use this BMR calculator to have your values calculated and get started with your diet.
Author: Claudia Ohst from dietonautopilot.com
Article: How many calories should I eat? How many calories should I cut?

Article Source: http://EzineArticles.com/?expert=Claudia_Ohst

Too Many Carbohydrates Can Make You Fat - Fat Carries Health Risks! By C J Childs

Protein and fat have little impact on your blood sugar levels, carbohydrates on the other hand are another story altogether.
Carbohydrates are found in foods such as bread, pasta, potatoes, rice, and fruits.
Carbohydrates such as sugar and starch are broken down into glucose (glucose is a form of sugar that your body uses for energy) during digestion and quickly absorbed into the bloodstream. This means the more carbohydrates you eat the higher and quicker your blood sugar rises - raising your insulin levels higher too.
When your blood sugar levels rise your insulin levels rise. The main task of insulin - a hormone in your body - is to move glucose from your bloodstream into your muscles.
Glycogen is the name given to carbohydrates that enter your muscles as sugar and are stored there. There is a limit to how much glycogen your body can store. Once the glycogen store is full, your body starts to use incoming carbohydrates you eat as fuel - instead of the stored fat it should be using - otherwise the glycogen will overflow into the bloodstream.
There are two serious problems with glycogen overflowing into the bloodstream:

1. If the glycogen store is full for long periods the constant overflow into the bloodstream can result in chronically high blood sugar levels. This in turn can lead to damage to the small blood vessels of your eyes and kidneys and ultimately even brain and heart.
2. If this glycogen store is full then the overflow of sugar is switched from being sent to the muscles, to being sent to the liver instead, the liver then converts it to a type of fat known as triglycerides. Elevated triglycerides can lead to heart disease and diabetes

Once sugars become triglycerides they can be stored in the body as fat. Unlike the glycogen which has a limit to how much can be stored in your body, there is no limit for how much fat can be stored!
Being overweight can lead to many health related issues. One of them, Diabetes type 2, is on the increase - this seems related to the rise in the percentage of people that are now overweight. If diabetes is detected early enough then sometimes no treatment will be necessary other than weight loss and perhaps a change of diet. Weight loss does not always mean a diet. Simple changes to the way you eat can help you lose weight.
Crash dieting, which severely restricts the daily calories, is never recommended as this can lead to a deficiency in vitamins and nutrients your body needs - by reducing the calorie intake by 300 - 500 calories per day you can still lose a few pounds each week with very little effort.
So carbohydrates can make you fat, however they are also very useful and should not be completely removed from your normal diet.
The typical percentage of your daily intake that should come from carbohydrates is 45 - 65% for a standard 'eat everything in moderation' diet, this figure would be reduced if you wanted a low-carbohydrate diet.
If you are going to reduce the percentage of daily carbohydrates you eat, why not replace them with some foods that help burn fat and promote good health?

Too many carbohydrates (carbs) can be bad for you. However it is possible to still eat foods you like and lose weight, including carbs. We aim to show you how this is possible.
Visit the website at http://getslimlookgreat.com/ to find out more.

Article Source: http://EzineArticles.com/?expert=C_J_Childs

How Proper Goals Can Make Losing Weight Fast and Easy By Edwin V. Tan

Because of so many options out there in getting started with losing weight, figuring out where to start has become difficult. The various challenges that you will encounter both physically and psychologically only make it worse. That's why getting started is really never the easiest thing to do.
But if you know exactly what your desire is then things will somehow become quite easier. So decide for yourself what it is that you are trying to achieve. This is a good place to start.
You must understand that when you first start out you will surely be thinking a lot of different things all at once. That's why before doing or thinking about anything else you really have to sit down and ask yourself what you are trying to accomplish.
From this first step, you can then proceed towards making some proper and specific goals. At the beginning, any idea of what you want maybe vague and unclear. For example, of course you want to lose some weight, but you don't know exactly how much. As to weight itself, do you dream of losing 30 pounds?
You are free to set your goals in whatever terms you want it to be. Just be sure to put clear-cut figures to it if possible in order for you to measure your progress easily. This will also determine the effectiveness of the methods that you use.
Although you have your ultimate target, having small goals along the way can also be very helpful. Setting a timetable for accomplishing each one of them is also useful and can even speed up the process.
If your main goal for example is to lose 30 pounds within 6 months, then your minor goal will be to lose 5 pounds every month. This is quite an undemanding target for you to do. Achieving the final target will become easier because you have something to work on each month. Your main goal will not look too far off.
In this way, you will not procrastinate and thus be able to achieve that one final goal.
Your goals of course must be equally realistic and challenging. When goals are not that challenging, there is the tendency of putting them off because they are quite easy to achieve.
In the same vein, unrealistic goals will only discourage you because they will seem impossible to do. Finding a balance between the two is the ideal solution. You will be motivated to attain your goals, giving you a satisfying sense of achievement once they are done.
Definitely, if you set up goals as outlined above, winning them is more than likely!
Visit the Product Review Site for Weight Loss

Edwin V. Tan is an Internet Marketer, publisher and educator. His "Product Review Sites" blog gives you expert articles, reviews, and news to help you choose the top 3 highly recommended product solutions effectively. From Internet Marketing to Non-Internet Marketing products, tools and solutions, Product Review Sites outlines all of them for you.
Visit the blog to learn more at http://www.product-review-sites.com

Article Source: http://EzineArticles.com/?expert=Edwin_V._Tan

5 Ways to Break a Stubborn Weight Loss Plateau By Matt Schifferle

#1 Be Active Every Day.
Back in the day, body building gave us the idea that the human body is supposed to work very hard and then rest and cover. Unfortunately this has lead to the idea that you need to take 3 or 4 days off each week that have less activity and hence slow down your calorie burning furnace.
While recovery is always necessary, you don't always need to take the day off. Sure, you might not want to run 10 miles each day, but it's far easier to make the fat drop when you fit some sort of activity into 6-7 days a week rather than just 3 or 4.
#2 Spread Your Activity Through the Day.
It's far easier to keep a hot metabolism through multiple bouts of activity rather than getting all of your activity all at once.
If possible, break your activity into shorter mini workouts through the day. This is also a great way to boost your energy level for the next few hours.
A great way to do this is to walk or ride a bike as part of your commute or do a little strength training in the morning and then finish off later in the day. This strategy is also great for those who have a hard time fitting in a full hour in at the gym after work.
#3 Find Things that Drain Your Energy and Eliminate them Whenever Possible.
A high energy level is your greatest weapon in fat loss. In fact, I often tell people that your energy level is in fact your metabolism. So if your energy level is low, so is your fat blasting metabolism.
So be sure to get enough sleep, and pay attention to foods that give or take away energy. You can also focus on daily habits like watching certain TV shows or hanging around some people at work that might steal your energy. Be ruthless in your protection of your energy level. If someone or something was costing us money we would usually notice and make a stand, but when it comes to our energy level we tend to let people and habits push us around far too much.
#4 Get Out!
Gyms are great, but I always find my best calorie torching activities are done in the great out doors. It doesn't matter if you hike, bike, row, walk, jog or play tennis. Getting outside at least twice a week can really make a difference in your energy level and motivation. Plus it's sometimes far easier to be active for a longer period of time when you're not just watching the clock tick down while doing a gym based workout.
#5 Be a Rebel, Break a Few Rules!
Every fitness plateau happens for the same reason; we set up our workout program around a few rules and we stick to those rules like glue.
Such examples could be working out for 45 minutes, doing cardio for 30 minutes, always lifting for 10 reps, staying in a certain heart rate zone or doing the same exercises in a certain order.
Once you have been working out for a couple of months, your body has adapted to the rules you now follow and doesn't see much reason to change any further.
Challenging the rules you follow is the fastest way to shake things up. You don't have to always do 10 reps, you don't have to do 45 minute of cardio and you can do your order of exercises backwards. When it comes to fitness few rules are set in stone and going against our current workout and lifestyle rules is always sure to make something happen.

The First Ever free Web TV show on Weight Loss and Fitness Independence is here!
Past episodes:
-Why traditional core exercise is wasting your time, plus one exercise that doesn't!
-3 ways sugar and simple carbs can be eaten so you don't spike your blood sugar and gain fat!
-Learn why 90% of all exercise is not going to help you shed any fat whatsoever!
Watch each week for tips for living the fitness lifestyle you were meant to live!
Only at http://www.TheFitRebel.com

Article Source: http://EzineArticles.com/?expert=Matt_Schifferle

Learn How to Lose Abdominal Fat by Shifting Your Carbohydrates By Dr. Becky Gillaspy

Abdominal fat is different than fat that you will find accumulating on the hips, butt and legs and so learning how to lose abdominal fat has some differences as well. This article shares with you how shifting your carbohydrate intake can help you speed fat loss from your belly.
Abdominal fat is sometimes referred to as "metabolically active" fat. This means that it can more easily release fatty acids into the blood which can become an increased risk factor for diseases such as cardiovascular disease.
This makes learning how to lose abdominal fat a key factor in overall good health.
What you want to do to lose belly fat is to minimize the spikes in insulin that happen within your body. When you eat a meal that is high in refined carbohydrates for instance your body will release a lot of insulin into your system. This sets up an internal environment that promotes the storage of body and belly fat and also inhibits fat burning.
To avoid these spikes in insulin you will want to eat more whole grain carbohydrates such as whole grain breads and pastas, brown rice, etc. These foods that are more in their natural and less processed form will break down slower in your body and cause less of an insulin spike.
You can also boost your belly fat burning by shifting your whole grain carbohydrates to the earlier half of your day. By focusing on foods like protein, vegetables and good fats in the afternoon and evening hours you will lessen the rise and fall of insulin in your body and create an internal environment that helps you lose stomach fat.
The problem of how to lose abdominal fat can be found in learning how to simply shift your carbohydrate intake throughout the day.

Do you want to learn more about how to do it? I have just completed a brand new free guide. Download it free here: 7 Secrets Guide
Do you want to learn how to speed up your fat loss? Speed-Up Fat Loss

Article Source: http://EzineArticles.com/?expert=Dr._Becky_Gillaspy

Discover the 5 Explosive Secrets That Help You Lose Abdominal Fat Fast By Dr. Becky Gillaspy

If your goal is to lose abdominal fat fast then you are not alone, this is a problem area for men and women alike. Read on to discover 5 high impact strategies that get the fat off your midsection quickly.
1. Keep your insulin levels steady. Avoid foods that spike your insulin levels because this spike creates a negative internal environment which promotes the storage of body and belly fat and prevents fat burning. I like to say if the food has been puffed, popped, processed, packaged or made into a pastry pick something else.
2. Shift your carbohydrates to the mornings. By keeping carbohydrates out of your diet in the afternoon and evening you force your body to burn fat for energy and belly fat is often the first to go.
3. Explode your aerobic routine. If you want to lose abdominal fat fast then vary the pace of your aerobic routine. Start with a slow warm-up and then explode with burst of fast pace repeating this cycle throughout the session.
4. The more muscle = the more metabolism. Metabolism is how your body burns fat so exercise in ways that strengthen or build your muscle mass. Try weight training or use your own body weight for resistance.
5. Avoid calorie drinks. Think water first, other drinks such as sugary soda and alcohol add a lot of empty calories and carbs which make losing belly fat harder.
To lose abdominal fat fast get the most out of your diet and exercise using the tips above.

Do you want to learn more about how to do it? I have just completed a brand new free guide. Download it free here: 7 Secrets Guide
Do you want to learn how to speed up your fat loss? Speed-Up Fat Loss

Article Source: http://EzineArticles.com/?expert=Dr._Becky_Gillaspy

Looking For Alternatives Ways to Lose Weight? By Christensen Martin

If you really are keen on losing weight, but sick and tired of going to a gym, jogging or what ever you have been doing so far to lose those stubborn pounds of excessive body fat, then you would be happy to know that there is an alternative to weight loss, a very effective way to get rid of body weight and increase your overall health.
The alternative is to do some regulations to your body naturally, so your body is going to be able to burn more calories, optimize your energy level and spending, decrease your appetite and cravings for sweet and salty stuff, and finally boost your metabolism.
In the search for anti aging drugs, the researchers have done an amazing discovery, they found the gene that controls the aging process, named SIRT 1. By activating SIRT1 you are actually able to increase certain processes that is going to help you lose weight, and keeping it of by controlling, your metabolism and hunger hormones.
You have probably heard that a glass of wine a day keeps the doctor away, that is true there is some health benefit in drinking wine. But unfortunately wine contains alcohol which is not good for you especially not everyday. Resveratrol is an ingredient in Wine, it is located just under the skin of the wine grapes, and Resveratrol is the reason for the many health benefits we have in wine. Scientists have studied the effects of Resveratrol for more than 20 years now, and the research are promising. Not only in the field of anti aging and anti aging related diseases, but also when comes to weight loss and general health.
Studies with humans in Finland and many studies with mice, shows that Resveratrol is able to activate and control the SIRT 1 gene. The test group in Finland experienced a significant increase in their metabolism and much more energy than before taking Resveratrol as a supplement.
Another benefit is that Resveratrol is able to inhibit the secretion of insulin released by your pancreas when you eat sweets and sugar rich food, because of an increased blood sugar level. That means instead of sugar being stored as body fat thanks to insulin, it is being used as the main fuel source for the body. You will feel full and satisfied, and no further hunger hormones will be triggered by the brain.
Resveratrol supplements are already being taking by millions of people worldwide with satisfying results. Users have reported a significant decrease in appetite when taking Resveratrol as a supplement. Studies have shown significant drops from 2500 calories to just 800 calories daily in calorie intake, without any hunger feeling. 800 calories on a daily basis is way to low for your body to function. But it for sure tells us that Resveratrol is a great supplement, if you want to lose weight, without going to the gym, by simply alter some changes to the way your body function and spend energy.

Boost up your diet and get rid of that stubborn fat. Try Resveratrol for free. We have collected the best Resveratrol products, for you to try out absolutely Free. Go to http://www.GetResveratrol.net

Article Source: http://EzineArticles.com/?expert=Christensen_Martin