Have you ever wondered why it can be so difficult to lose weight, even if you eat “healthy”? The answer often lies in the calories. Calories are the energy we get from food, and to lose weight, we must burn more calories than we consume. But how many calories do you really need to maintain your weight, and how much do you need to reduce to lose weight?
Calorie Calculator
Calories and Weight Control – A “Simple” Formula
Weight gain, weight maintenance, and weight loss primarily revolve around calorie balance.
- Caloric Surplus: If you consume more calories than you burn, you will gain weight.
- Caloric Deficit: If you eat fewer calories than you burn, your body will draw on its energy reserves, and you will lose weight.
- Caloric Balance: If you consume the same number of calories as you burn, your weight will remain stable.
How to Lose Weight at 0.5 kg per Week?
To lose weight at a rate of about 0.5 kg per week, you need to have a caloric deficit of approximately 500 calories per day. This can be achieved by:
- Reducing Caloric Intake: Eat smaller portions, choose foods with low energy density (high nutrition per calorie), and limit the intake of sugary drinks and snacks.
- Increasing Activity Level: Engage in physical activity that includes both cardiovascular and strength training.
- Combining Both: A combination of reduced caloric intake and increased physical activity usually yields the best results.
Important Tips for Weight Reduction
Motivation
If motivation is high to lose weight, the likelihood of successfully reaching your weight goal is greater. Generally, the more weight-related issues one has, the greater the motivation to reduce weight. However, it is best to lose weight before developing weight-related problems. If motivation and self-efficacy are lower than 7 on a scale from 1 to 10, it may be helpful to work on increasing motivation and self-efficacy (either independently or with healthcare professionals).
One Thing at a Time
At the rehabilitation center where I work, it is not uncommon for patients to go home with goals to quit smoking, exercise more, lose weight, and perhaps also change their diet. The change process tends to stall if one embarks on too many large change projects at once. It’s best to start with what you are most motivated to change. Once you have made significant progress and find that the changes are becoming easier, you can begin other lifestyle changes.
Goals and Subgoals
Losing weight is often a long-term project. It may take several years to reach your goal. To avoid losing motivation before reaching your goal, it is important not only to set a main goal but also to establish subgoals along the way. Set subgoals that are no more than 2-3 months ahead. This way, motivation and self-efficacy can be more easily maintained.
Monitor Weight and Interventions
Even if you are “not on good terms” with the scale, there is a greater likelihood of reaching your set weight goal if you weigh yourself 1-2 times a week. In addition to monitoring your weight, it is important to ensure that dietary interventions are being implemented. Social
Support
While some individuals are quite self-sufficient and succeed in weight reduction on their own, many experience that support from family, friends, or healthcare professionals is important for achieving weight loss. Additionally, telling others that you have decided to lose weight can help reinforce your own motivation and ability to follow through.
Read also: How to Succeed with Weight Loss After 50
Conclusion
Losing weight is about creating a calorie balance. By using our calorie calculator and following the tips in this article, you can get closer to your weight loss goals. Remember that it is important to be patient and set both main goals and subgoals. A healthy lifestyle is about making small changes that last over time.