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How many calories to maintain weight
How many calories to maintain weight? Is a very commonly asked question. To figure out how many calories you should have, first start with where you are. In other words, figure out how many calories it takes to maintain your present size and then reduce from there. You can go about this in many ways. Most people simply choose an arbitrary number like 1200 calories and that\'s what they eat, but in nearly every case that\'s not nearly enough calories to ensure adequate nutrition, not to mention the deprivation that sets up.
How many calories to maintain weight? Will be answered if you know your BMR.
To estimate how many calories you should consume in order to maintain your weight, you\'ll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
If you started to slot in a plan that allowed an average of 1900 calories every day, you\'d start to lose weight. The mistake most people make is to decrease calories too much, which ultimately sacrifices muscle plus sets you up for feeling deprived. It\'s far better in the long run to go more gradually, keeping as much muscle as likely while burning calories via exercise. Keep in mind too, even if you don\'t eat quite that many calories on many days, you might eat more on the weekends for instance, so it ends up being closer to your goal of 1900 average per day. Take the total calories for the week divided by seven.
Remember, this average calorie number gives you plenty of wiggle room during the week. You can have some treats along with everyone else, or add more on weekends. Instead of constantly saying, "I can\'t...I\'m on a diet," now you can say, "Thank you, that looks delicious," and enjoy some. It doesn\'t ruin your diet plan because you\'ve got a large enough calorie allowance that if you are more careful some days than others, it will work out to the average number of calories you want. I tend to eat far less calories during the week than on weekends and my totals generally average out to 2000 to 2200 calories per day.
The 500 calorie reduction is a well established amount. You can reduce your calories further, but I wouldn\'t advocate it. It doesn\'t benefit anyone to try for faster weight loss, in fact, if you decrease your calories too much you end up wasting muscle in the process, which is exactly what you do not want to do. If you want faster results, it\'s better to add more activity, thus burning more calories at rest.
You may be thinking I\'m nuts, recommending 1900 calories per day, but I can say for a fact that if you eat too little (1000 - 1200 calories is too few, IMO) then you set yourself up for all of the following:
Deprivation. You\'re going to feel destitute, mentally and physically. One thousand calories isn\'t enough for your basic metabolic needs, much less to fuel yourself for your activity needs. Add more food! Just have a bit more than you\'re already having, so for example, if you are allowed 1/2 cup of vegetables is a whole cup going to ruin all your progress? I doubt it. Eat a whole cup, or go ahead and have two oranges. Fruits and vegetables are very low calorie but provide high nutrition.
Hence after reading the above article you wont now ask that How many calories to maintain weight.
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