If you don’t know how, losing weight can be a real pain. You try the latest fad diet, maybe lose a few pounds, then give up when you realise the fad diet is just another waste of time and money, then put on the few pounds you lost, and maybe a few extra for good measure.
But many people eventually reaslize, once they’ve tried all the fad diets on the market, that controlling their calorie intake and leading a healthier lifestyle is the only way to get rid of their excess weight. And, more importantly, it is the only way to keep it off once you’ve lost it.
Which begs the question, what is the calorie intake to lose weight for women?
Average daily calorie requirement
You’ll be pleased to know that losing weight is easy. With the right knowledge, you’ll be able to lose weight and keep it off.
To lose weight, the first thing you need to know is the average daily calorie requirement for women. The actual figure changes from person to person, as it is dependent on a number of factors. You age, height, weight, physical activity, and many other variables influence your metabolism, so it would be impossible for me to state an exact figure.
However, as a general rule, the average female requires 2000 calories per day to sustain their physical needs. That is, 2000 calories provides just about the right amount of energy for the body to function, without losing weight or gaining weight.
If you consistently consume more than 2000 calories consistently, then over time you will gain more and more weight. Frankly, you’ll get fatter, because all those excess calories which you don’t burn off will be convert to and stored as fat.
On the other hand, if you consistently burn off more calories than you consume, that is consume less than 2000 calories, then over time you will lose weight, little by little. You’ll begin to burn off your fat stores to supplement you body’s needs, to make up for the calories that you haven’t consumed. This is the key piece of information that you need to know to lose weight. I’ll write it another way, and a little more succinct.
If you burn off more calories than you consume, then you will lose weight.
I can’t emphasize enough how important this is. It’s the key to weight lose. Write this statement down in big, bold letters and pin it to your bathroom mirror, or your dressing table. Or beside your computer, or on your fridge. Anywhere where you will see it as a constant reminder.
Calorie intake to lose weight for women
This is the really interesting part. In 1 pound of human fat there is 3500 calories of energy.
This means that when you burn off 3500 calories more than you consume, that is you have a calorie deficit of 3500 calories, then you will have lost 1 pound of weight. You will jump on the scales, and the reading will be 1 pound lighter.
So spread over a week, if you were to be in a daily calorie deficit of 500 calories, you will have lost 1 pound of weight. Awesome!
It really is that simple. A daily calorie deficit of 500 calories leads to a weight loss of 1 pound per week, every single week you maintain this average. All you have to do is ensure you remain in calorie deficit until you reach your ideal weight.
You should note, however, than reducing your calories each day by 500 calories is really the maximum you should reduce your food intake. Cutting your calorie intake by more than this will leave you lethargic, eventually leading to burn out. But that doesn’t mean you can’t lose more than 1 pound per week. Exercise, NEAT, and calorie deficit
Reducing calorie intake is not the only way to increase your calorie deficit. The obvious alternative is to increase your physical activity, to exercise more! This could be a simple brisk walk, burning around 100 calories every mile, or more vigorous exercise. (My cardio sessions burn around 800 calories an hour.)
If you build up to exercising 3 of 4 times per week, then you can easily burn off another half pound to a pound of fat per week. Obviously you have to fuel your exercise, so if you exercise more vigorously you will have to sustain this by consuming more calories. This is a trade off. The benefits of exercise are numerous, so go for it.
But you don’t have to exercise to increase your calorie deficit. NEAT, or non-exercise activity thermogenesis, is starting to get more and more publicity. So you might even have heard of it.
Basically, it refers to you burning off loads of calories with out exercise. All you have to do is get off your butt. Really, that’s it!
How many hours each week do you spend on the phone? I reckon it amounts to a couple of hours each week, and if you use the phone at work this could even equate to dozens of hours. Instead of sitting down during these phone calls (I expect 9 out of 10 people do), get up and walk around the room. Or even just stand up. Anything but sitting down.
Or get off the bus one stop earlier. Take the stairs a few times each week instead of the elevator. Do some gardening or cleaning. Walk to the local shop, rather than drive. All these things amount up to an awful lot of calories, and will help you reach your ideal weight so much quicker.