Lower your calorie intake to lose weight!

If you want to lose weight, one aspect most of us won't get around is lowering calories. The main reason why you need to lose weight is presumably that you consumed too much in the first place. Our western diet offers easy use to junk food, pre-packaged meals and snacks that are simple too high in calories for our sedentary life style. The amount and type of nourishment that we eat is usually learned from our parent and grand-parents, but lifestyle has changed dramatically. We are neither a post war generation any more that understandably appreciates plenty of food, nor do we have to do any tough manual labor that would burn substantial amounts of calories.

We are having too much of the wrong foods!

Consequently, we are consuming too much and too much of the wrong foods because all the fat and sugar tastes too good to p[censored] anything up. Today many foods consumed are highly refined and of little nutritional value. Sadly, most people do not even know how many calories they ingest per day and to what limit they should stick to just to maintain their weight. It looks like we need to go back to the essentials and re-learn these simple things.

Educate yourself and find out how "bad" things are!

A first step to break through that cycle is to educate yourself and find out about the above values. An easy tool to use is an online BMR (basal metabolic rate) calculator that gives an idea about the calories you may spend for maintenance. The online calculator only require you to put in data like your weight, height, gender, age and activity level. Be careful not to overestimate your activity level as this will only give a wrong impression and your are speculating why you can't lose weight.

Have 500 calories less per day to lose 1 pound per week!

If you limit your daily calorie intake to about 500 calories below your maintenance level you will lose one pound per week. You can either search for meal plans of that daily calorie level or look for ways to cut those 500 calories out of your daily food. Replace your worst food preferences with healthier options and you are nearly there.

Eating less calories does not mean you have to eat like a rabbit!

Now, that doesn't mean that you are confined to carrots and green lettuce, often good old portion control goes a long way when applied consistently. Studies show that small changes in your eating habits towards a reduced calorie intake outperform crash diets easily and you are more likely to keep off that weight for longer times. And that should be your ultimate goal.

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