When you are aiming for weight loss, you may ask how many calories you should consume a day to lose 2 pounds a week because normally it should lose 2 pounds every week. According to experts, the normal weight loss per weak should be around 1-2 pounds or 0.45 – 0.9 kg. If you lose weight more than that number in a week, then it could be considered as abnormal and can be bad for your body and health.
OnWeightLoss.net – But, it is not easy to answer that question because everyone’s need is different and there are many factors that we should consider to decide the consumed calories. There are many things to consider answering the question. Read the explanation below so you understand the calories that you need.
Factors affect the calories you should consume
Like mentioned above, there are some factors that affect the calories that you should consume. And here are the factors that you should consider before deciding how many calories you should consume.
The first factor is whether you are female or male. Remember that the male will need more consumed calories daily. So, between female and male have the different amount of calories to consume.
Another factor is the age. Age will also play an important role to decide the calories that you should consume. Then, the next factor is the weight and your height. Without knowing the weight and your height, it would be hard to determine the calories you should consume daily.
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Before considering how many calories you should consume a day to lose 2 pounds a week, you should also know that there are some other factors to determine it. They are your weight goal and the hardness level of your exercise.
Actually, there is a calculation system that you can use to measure the calories that you need. This calculator uses those factors to measure the right calories that you need to lose 2 pounds for a week. You can find the calculator online through the internet. There are some web sources you can find there.
After you put the number of the factors above according to the data of your body, you will find the right answer of yours. After knowing the result, you should then decide the meal menu that has the number of the needed calories.
The calories for normal people
Considering how many calories you should consume in a day, it will be different for each person. Female and male have the different need for the calories.
For the general people with one single purpose only to lose the weight, they need 1.600 calories up to 2400 calories for women. While for the adult men will require 2000 up to 3000 calories. The need for the calories to lose 2 pounds probably will be different.
Calories to lose 2 pounds
Before you understand measurement, you need to know that one pound is equivalent to 3500 calories. So if the aim is to lose 2 pounds, then it means you need to cut it 7000 calories a week. It means that day you will need to cut 1000 calories.
According to experts, to lose 1000 calories daily a woman adult should consume 100 – 1200 calories only. While for the man you can consume 1200 to 1600 calories daily. If you are a woman weighing more than 165 pounds, then you can have the same calories to consume as men above.
When you are exercising but still feel hungry, then you can add 100 up to 200 calories. You also not allowed consuming calories fewer than 800 calories, unless you have your doctor that will keep an eye on you.
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To help you lose that daily calories target, you need to change the meal that will make you succeed. There is some advice that you can follow to make you lose 2 pounds only in a week. What you eat will give the big effect for your success in losing the weight.
The first is to switch to low-fat dairy products and lean yourself to have an option to get more protein source. Protein source can be fish and poultry. Don’t forget to reduce saturated and Trans fats that you found in fatty meat and other foods such as fried foods.
You need also to avoid the sugary drinks and beverages such as soda and sweet tea. You’d better replace those drinks with the water. You need to consume more fruit, vegetables and whole grains. They are the food with high nutrients but fewer calories.
And the most important at all, you need to know the correct serving size. Usually, we just serve it as we want, not as we need. An expert is a right person to visit if you want to make sure the food that you serve the calories that you need to lose 2 pounds.
Not only about the food, but also you should notice the way you lose 2 pounds with the exercise. Exercise is needed besides consuming the meal that fulfills the needs of calories to lose weight. You are recommended to have 100 – 300 minutes of moderate-intensity exercise. You can try some exercise such as fast walking. If your office is not really far, you can just use a bicycle or walk to help you lose the weight 2 pounds per week.
If you want to take exercise in the gym, make sure that you ask the trainer for help. Say that you are aiming to lose 2 pounds per week. The trainer will give you the training that you can follow. If you really don’t know what you should do in the gym to lose weight, then just ask the trainer. That would help you to achieve your target. You can just follow it and record your progress.
Now you have the information about how many calories you should consume a day to lose 2 pounds a week. Hopefully, the information will help you to achieve it in a healthy way.