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Weight Loss on a Budget Tip #2: High Intensity Exercise Routines on Youtube

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I am a firm believer that 70% or more of the weight loss equation is about what you eat, but moving your body to burn calories is part of the plan too.  These days, you don’t have pay for a gym membership to figure calorie burn into your weight loss plan. There are lots of ways to feel the burn without the cost of a gym membership.

October Challenge: Today’s tip for budget savvy weight loss is that you can access great, high intensity exercise routines for FREE at home!!  That’s right.  Here are some great resources:

YOUTUBE – Number one on my list of where to find free workouts online is YouTube!!  Here are four channels you should check out:

What are the Dangers of Gastric Weight Loss Surgery?

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weight loss surgeryWeight loss surgery is not for everyone.  We celebrate the stories of black women who have used weight loss surgery as a tool on this site because we believe that it is a viable option for many people and that they are under a doctors care.  We also assume that they were aware of all of the risks and potential complications involved with weight reduction surgery.  For many, the risks out weight the benefits and they are blessed to have successful surgeries.  For others, that is not the case.  It is a very personal choice.

Anyone considering weight loss surgery of any kind should seek out ALL information available from their doctors and other medical professionals about the risks, including death.  I’m not a medical professional but I’m going to present in this article an overview of information that I’ve gathered to get you started.

There are extreme benefits to surgery.  There are also serious risks associated with weight loss surgery, and the dangers are very important to understand.  While the serious dangers of weight loss surgery do not necessarily have a high chance of occurring, when they do occur they can be debilitating and life threatening. There are also some risks that are not life threatening, but problematic and they are equally important to know.

I’m going to focus on the 2 most common procedures – The gastric sleeve and gastric bypass?

The two most common types of weight loss surgery are the gastric sleeve and the gastric bypass. With the sleeve (also known as sleeve gastrectomy), a portion of the stomach is removed to reduce its size. This will result in making you feel full faster to encourage weight loss. With gastric bypass surgery, a section of the stomach and sometimes the intestine are reshaped to change how food is processed through the body. Neither is without danger, and both are irreversible procedures, which are the reasons why there is much to consider before going ahead with weight loss surgery.

Potential Life-Threatening Dangers of Weight Loss Surgery

  • Surgical – The surgical dangers of weight loss surgery are the same for either type of procedure. There is the risk of infection, perforation, blood clots, and having a reaction to the anesthesia to name a few. There are a few rare cases of death occurring during bariatric surgery. There is also a high risk of lung and cardiac problems occurring, mostly due to the nature of the anesthesia.
  • Pulmonary and Cardiovascular – During and after surgery, there is a risk of lung collapse or the lungs filling with fluid. There is also a risk of a stroke caused by an embolism or blood clot along with blood clots forming elsewhere in the body. You can also experience a cardiac arrhythmia, or irregular heartbeat. The dangers of weight loss surgery also include an elevated risk for a heart attack.
  • Liver and Kidneys – Weight loss surgery also puts you at risk for kidney and liver failure, plus Hepatitis which can then go on to develop into cirrhosis.

Potential Complications of Weight Loss Surgery

There are several possible complications that can come from having weight loss surgery.  While these issues ma not be life threatening when they begin, can create complications that are.  Here are some examples:

  • Depression – Post surgical depression can be common after weight loss surgery.
  • Anorexia Nervosa/Bulimia – Post surgical patients may develop either of these eating disorders or both together. Without proper treatment, each of the disorders may be fatal.
  • Hypoglycemia – An erratic processing of insulin and blood sugar can also result as a permanent change to the body’s metabolism.
  • Reactive Hypoglycemia – If a situation called “dumping” occurs during surgery or directly after, in which food moves too quickly through the system, it is called dumping. This can lead to a condition called reactive hypoglycemia which is similar to hypoglycemia but includes an adrenal disorder as well.
  • Sleeve leakage, Internal leakage
  • Nausea
  • Chronic Pain
  • Digestive issues associated with the stomach and intestines
  • Infections
  • Hernia
  • Hemorrhage

Are the Dangers of Weight Loss Surgery worth it?

Every procedure comes with a set of worst case scenarios for how things can go wrong. Weight reduction surgery is no exception. That there are risks does not mean that it should be avoided all together. However, there are certain realities about weight loss surgery that should be considered before risking the possible dangers of having it done.

  1. Weight loss surgery is meant for people who are morbidly obese. This means they are in excess of 100 lbs. overweight and their weight is creating life threatening conditions. Anyone who is less than 100lbs overweight is generally discouraged from surgery as there are still other, less invasive and expensive interventions to try.  Exceptions are sometimes made for serious health issues, like diabetes and high blood pressure.
  2. Weight loss surgery by itself does not make you a healthy weight. You may lose significant weight with surgery, but not all of the weight.  You may lose too much weight and deal with “wasting”.  You may lose weight in the beginning  but then gain the weight back due to eating habits.  It is the start of a long journey to get to a healthy body that you have to commit to.
  3. Some people regain weight they have lost lost within one year of the surgery. They regain the weight because they never examined how they became overweight and made the necessary changes to their life style to keep the weight off.  No matter how good the plan is that your receive from your health care provider and surgeon…if you are not ready to follow that plan and change you lifestyle, it’s possible that you can experience weight gain.  Proper diet and adequate exercise are the only way to maintain a healthy weight, but you have to deal with emotional and situational issues, as well as your past.  Follow doctor’s orders and work to create a lifestyle that keeps you healthy and happy.

If you are considering the dangers of weight loss surgery, talk to your doctor about how real the risks are for you.  Make the most informed decision you can.

Can Going Gluten Free Help You Lose Weight?

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In dieting, we all know that there are many diets and so many different plans. Choosing one may be overwhelming. When new concepts appear on the weight loss market, there are always people willing to give the new plan a try hoping it will be “the plan” that finally works.  There are several new diets and diet books out there that call for an end to gluten filled foods. They state that gluten can hamper weight loss and cause a broad variety of health problems.  Let’s investigate this claim.

gluten freeWhat is Gluten?

Gluten is a protein that is found within grains. Oats, wheat, barley and rye all have gluten in them. When you think about it, tons of our carb rich foods are filled full of glutens. Gluten can cause many people problems if they are allergic to gluten. Allergic reactions can include an upset stomach and even some neurological issues.

How Does Cutting Gluten Out Help?

Gluten can raise blood sugar levels. When your blood sugar is high your body may convert that sugar into make more fat and this will in turn make you gain weight. By cutting out gluten, your blood sugar numbers can remain more normal and not elevated. Thus, avoiding gluten could be a good thing.

Some people think that because of having to cut out carbs you cannot have any natural carbs. Grains are just one group of carbs.  You will need to make sure that you still eat fruits and vegetables but make sure that you don’t over do it.

You want to avoid carbs from breads, crackers, baked snacks, etc to maintain your gluten free diet.  You can also look into some of the many gluten-free options on the market today.

Benefits Other than Weight Loss

Going gluten free also has benefits other than weight loss. Many scientists and doctors believe that gluten is bad for the body and can cause a toxic reaction and causes inflammation in some people. By going gluten free they say that the body can detox and be at a much healthier state that it was before. In some studies children with certain sensory issues have benefitted from going gluten free. In other studies adults that have had neurological problems have seen a reduction in symptoms by going gluten free.

Getting Rid of Gluten Foods

Gluten can be found in a lot of things you may not think off and just not in your typical breads. Crackers, flour, processed meats, candy, gravy, soups, cookies, pasta, cakes, salad dressings, and pies can all be laden with gluten. Make sure that you always read the ingredient list before you purchase to make sure that you are steering clear of gluten. If you see a gluten food listed no matter what the product is you will want to steer clear of it.

Here are some ingredients to avoid:

Barley Grass (can contain seeds)
Barley Malt
Beer (most contain barley or wheat)
Bleached Flour
Bran
Bread Flour
Brewer’s Yeast
Brown Flour
Bulgur (Bulgar Wheat/Nuts)
Bulgur Wheat
Cereal Binding
Common Wheat (Triticum aestivum)
Cookie Crumbs
Cookie Dough
Cookie Dough Pieces
Couscous
Criped Rice
Edible Coatings
Edible Films
Edible Starch
Enriched Bleached Flour
Enriched Bleached Wheat Flour
Enriched Flour
Farina
Farro
Filler
Flour (normally this is wheat)
Germ
Graham Flour
Granary Flour
Groats (barley, wheat)
Hard Wheat
Hydrolyzed Wheat Gluten
Hydrolyzed Wheat Protein
Hydrolyzed Wheat Starch
Kamut (Pasta wheat)
Kecap Manis (Soy Sauce)
Malt
Malted Barley Flour
Malted Milk
Malt Extract
Malt Syrup
Malt Flavoring
Malt Vinegar
Matza
Matzah
Matzo
Meringue
Orzo Pasta
Pasta
Pearl Barley
Rice Malt
Rye
Seitan
Semolina
Spelt
Sprouted Wheat or Barley
Tabbouleh
Tabouli
Teriyaki Sauce
Udon (wheat noodles)
Unbleached Flour
Wheat Bran Extract
Wheat, Bulgur
Wheat Germ
Wheat Nuts
Wheat Protein
Whole-Meal Flour
List Source: Cellac.com

Many companies are now specifically making foods that are gluten free and labeling them. You can find these foods in a health food store and many grocery stores will now have these foods in stock Be sure to look in the health food section in your store as well as the regular isles. Another option is to research companies online to find gluten free products. Some grocery stores may provide a helpful list online of what they sell as well as coupons to help you save money when going gluten free.  Gluten free products are very popular with moms and stores want to capture that market.

Cutting the gluten out of your diet can help you have a successful weight loss. Your sugar levels will not be increased by the carbs.  You also will avoid any allergic reactions and inflammation that you may not be aware of. If you can find helpful recipes online that can show you what to eat and what to replace in meals to make sure that you stay full and aren’t hungry. Remember that when you first switch to a gluten free diet you may feel bad while the body detoxes but after awhile your body will become used to not having that grain foods.

Extreme Makeover Weight Loss Edition: Cassandra Dumas’s Story

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Last night, the BWLW sisterhood watched Cassandra Dumas‘s amazing story on Extreme Makeover Weight Loss Edition (ABC).  In this episode, Cassandra, a former athlete and national champion, lost 175 pounds.  She started at 364 pounds so that’s almost half of her body weight!  It was a great show because you could tell that she was a loving person who deserved the help that Chris Powell is able to give.  They showed Cassandra at her job as a school counselor and the children at the school were able to be a part of her learning that she made it on the show and her reveal.  I know that so many of the young people at that school with be touched and inspired by her journey.  Here’s the video:

As we’ve been doing the past few weeks, we chatted and shared out thoughts on the episode on our Facebook page.  We watch the episodes together each week and the conversation is always great. Here are some of the comments from the Ladies:

  • “Lord, I’m not supposed to be crying so soon in the show! I love how he got the kids involved in telling her she made it on the show.”
  • “I’m so happy to see her family there to support her. She looks just like her parents.”
  • “She has a great attitude and sweet spirit.”
  • “That’s the key…don’t focus on the FINAL GOAL…take baby steps.”
  • “My husband and I are both watching. I know she can do it. She just has that spirit in her.”
  • “I need Chris and Rocco to move in with me to help me!”
  • “Although I don’t have as much weight to lose as she did, I see a lot of myself in her. Watching her transform is amazing. She is such an inspiration!!”
  • “Although she didn’t meet her goal, she still lost 116 lbs in 6 months. She should be proud! She got off track, but just needs to refocus. I definitely struggle with that!”
  • “I love her positivity!”
  • “About 1 pound a day! I think the fact they gave about having to have a calorie deficit of 3500 pounds to do that should make people happy about losing 1-2 pounds a week. Don’t be mad about slow weight loss  AND…90 days is still 3 months.”
  • “What an amazing inspiration for me! Wow! She looks absolutely beautiful. Now she has a tremendous accomplishment with that positive personality!”
  • “You see dad’s face when she got that gift card? lol”

Here are her before and after photos.

Cassandra1 Cassandra2

A couple of takeaways I want to note:

  • Cassandra was dealing with emotional eating and the aftermath of a painful divorce.  It’s so common for us to  turn to comfort food and emotional eating when we are going through difficult situations.  I encourage everyone to really investigate whether they are eating out of emotions or hunger and to consider how you can find healing.
  • As a school counselor, she would tell the kids that they can do anything and that she could do anything…except for lose weight.  I’m so glad she can take off the caveat and tell the kids to dream big in all areas of their lives, as a true example.
  • In this episode, Chris realized that small term goals were better for this client than longer goals (weeks vs. 60, 90 day goals).  It’s important that we set goals that don’t become overwhelming.  You may be trying to lose weight for a wedding, high school reunion, or other event.  That looming deadline may be a little to overwhelming.  You may also be overwhelmed by the huge amount of weight you want to lose (75 pounds or more, for example).  Set smaller goals in terms of time frame and number of pounds.  You may see that the pressure is lessened and the goals feel more attainable.

She looks amazing and it was so awesome to watch her weight loss journey unfold.  Great job, Cassandra.  Your story will inspire so many other black women to fight the battle against obesity and get healthier.  It’s a daily battle but we can win.

6 Reasons Why Quick Weight Loss Isn’t Healthy

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Although doctors and scientist have reiterated time and again that healthy weight loss takes time, crash diets and fads promising rapid weight loss continue to ensnare those looking for a quick fix. From celebrity diet fads to fat-burning pills, people are looking for an effortless way to take off the pounds fast. Unfortunately, such methods rarely work, and some also pose several health risks. While you may be able to lose weight quickly, the price might just be too high to pay.

diet plansHealth Risks and Negative Side Effects of Rapid Weight Loss

Losing weight too quickly can cause the body to go into shock and ultimately cause serious health conditions. Not only do many extreme dieting methods cause severe fatigue, dehydration, malnutrition and weakness in the short term, it can also cause long term effects. Following are 6 reasons why you should avoid rapid weight loss:

  1. Losing weight quickly requires extreme efforts such as consuming starvation-level calories and following intense exercise regimens. Not only are such extreme efforts hazardous to the body, they are impossible to maintain long term.  You are not going to drink cabbage soup everyday for the rest of your life, right?  True weight loss takes a lifestyle commitment. It’s just simply impossible to follow a “eat only these 7 things” style diet for the rest of your life or to exercise non-stop indefinitely.  Your weight loss plan should be realistic.
  2. Once you give up on your extreme diet – and you will – you will put the pounds back on plus some.  This is what happens in the long term for most people.  This is called the yo-yo effect, and it’s often associated with rapid weight loss plans. You see, extreme diets cause your body to go into starvation mode – a mode where your body uses fewer calories, thus your metabolism slows down. Once you start eating again, it takes your body a while to start using those calories again. In the amount of time it takes your body to adjust your metabolism, you will regain the weight you lost plus additional pounds.
  3. Rapid weight loss places undue stress on the body, heart, and immune system. Low-calorie, low-nutrient diets can also result in mineral deficiencies, fluid imbalances, cardiac arrhythmia, muscle cramps, and bone-mass loss.
  4. Losing too much weight too quickly is just uncomfortable and not very pretty. Side effects associated with extreme, rapid weight loss include headaches, irritability, fatigue, dizziness, constipation, hair loss, muscle loss, loose skin and menstrual irregularities.
  5. Several medical conditions are caused by rapid weight loss including gallstones. In fact, gallstones occur in as many as 25-percent of people who take weight off too quickly. Dehydration and malnutrition are also not uncommon as are fainting spells. In rare cases, severe electrolyte imbalances can put your life in danger.
  6. Following a fad diet slows your metabolism, pushing your body into starvation mode. Not only does starvation mode result in rapid weight gain after you give up dieting as mentioned above, it also causes your body to break down muscle to use as energy. This means that much of the weight lost during a fad diet is likely a combination of muscle and fat.

For the best results, a balanced, moderate diet and exercise is recommended. If you reduce your food intake by about 250-500 calories per day and increase your activity level, you will achieve a sustainable weight loss of 1 to 2 lbs. per week.  Not only is this amount of weight loss healthy, it’s easy to maintain for the long term.  Of course, this is the case for most people.  I’m not taking into account health issues and those who have more than 100 pounds to lose.  In that case, a healthy diet may be more limited or less limited depending on your health needs.  You really should speak with a doctor and a nutritionist to really understand what works for you as an individual.  Education is key and there are a lot of great resources online that can show you want a healthy balanced diet really is.  Do your research and don’t fall for the weight loss fads and schemes.

5 Benefits of Adult Weight Loss Camps

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Adult weight loss camps and weight loss resorts are designed to give overweight adults all the tools they need to transform their life and adopt a healthy lifestyle. Typically, adults sign up for a certain number of days or weeks, pack their bags, and call the resort home for the duration of their treatment.  You may be familiar with the Biggest Loser resorts, like the one in Utah, or Pritikin Longevity Center in Florida.  Camps normally employ nutrition experts, personal trainers, counselors, and nurses in an effort to create a well-balanced program that puts campers on the path to sustained weight loss and weight management.

resortzumba5 Benefits of Weight Loss Resorts

Although not everyone is successful at a weight loss camp, these camps have helped countless individuals realize their weight loss goals. Since many require a controlled environment in order to establish healthy habits and make a positive lifestyle change, weight loss camps have proved to be invaluable.

  1. Helps you establish realistic goals. Many people set unrealistic expectations of themselves, causing them to give up too early when they don’t get the results they expect. Experts at a weight loss camp will help you set realistic goals according to your body type, lifestyle, and eating habits.
  2. Promotes healthy weight loss. With so many fad diets out there and contradictory information, it can be difficult to figure out the healthiest way to lose weight. When you attend a weight loss camp, you have a host of experts including physical trainers and nutritionists at your disposal. They will help you dispel the hype and establish a healthy weight loss regimen.
  3. Gives you a head start on a healthy lifestyle. It can be difficult to make a lifestyle change through sheer willpower. Residing at a resort for a few weeks allows you to adopt a new lifestyle in a controlled atmosphere. You won’t have to worry about backsliding, the counselors won’t let you.
  4. Addresses emotional triggers. Many times, overeating and binging are caused by underlying emotional triggers. If not addressed, these triggers will continue to wreak havoc on your weight loss attempts. Not only do camp counselors help you with your eating issues, they help you overcome emotional issues as well. When you uncover emotional triggers and learn how to counteract them, you will be much more successful with your weight loss endeavors.
  5. Educates you about nutrition. Nutrition experts will not only educate you about nutrition, they will help you establish a realistic meal plan and give you the information you need to continue making wise food choices in the future.

Adult weight loss camps pose many benefits for those who wish to jump start their weight loss efforts. However, they can be expensive, which is why many people decide to forgo the experience. Although weight loss camps are not cheap, the information you get from attending camp can prove to be invaluable. In addition to helping you establish a healthy lifestyle, a weight loss camp will provide you with the necessary tools you need to continue to make wise, healthy decisions regarding your weight, diet, and activity level.

Here is a list of weight loss resorts from the Travel Channel.

Rayane lost 80 pounds

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I’ve got another story from someone with PCOS for you tonight.  Rayane lost 80 pounds over the course of 11 months with calorie counting and food logging with My Fitness Pal.  Here is what she shared with us:

I have been contemplating on submitting my story on your page for months and I thought now is the time. Mine is a bit long and drawn out but I just hope it will encourage someone else.

I have never been “small”, but I was never as big until 2012. In November 1998, I ended up in the hospital for abnormal bleeding and had to recieve a D&C to stop it and get 2 units of blood. In August of 1999, I ended up back in the hospital for the same thing and had to have another 2 units of blood. I was put on the depo shot, and in 6 months I gained 50 pounds as a result of that medicine. Needless to say, I didn’t get another shot. From that day on, I kept gaining weight and my cycles were still bad. It took until 2005 for my doctor to figure out that I had Polycistic Ovarian Syndrome.  That is what was causing my bad cycles.  It made it hard for me to lose weight no matter how hard I tried. I was put on medicine and birth control to control my issues. Then in December of 2011, I that decided come January 1, 2012 I was done.  I was going to do whatever I could to lose the weight.  At my highest I was 265 pounds and it was Feburary of 2011. I started working out and watching what I ate. I use Myfitnesspal to keep track of what I ate and counting calories.

It’s not really a diet i just changed my lifestyle. I workout, Ieat alot of baked or grilled chicken. No white sugar, flour, rice, pasta. Only whole wheat or whole grain. Protein helps as well. I cheat once a week maybe but I get back on the grind. Most importantly I drink lots of water. I buy two 32 or 35 bottle cases at a time. I also take a daily multi vitamin.

It took me 11 months but I lost the 80 pounds I set out to lose. Today I weigh 185 pounds and I’m in a size 8/10 clothing. I am back to what I weighed in high school adn still have my curves. My cycles are still under control and because of my weight loss.  In April of this year, my Ob/GYN took me off the Metformin for the PCOS which is a pre-diabetic condition.

I want to lose about 10 more pounds and trying to get my stomach smaller. That seems to be the hardest but I am happy for the most part. I worked hard and did something I never thought I could do. I just want other women to know it can be done. With a good support system and hard work you can reach your goals. I did it all myself because I was over being overweight.

Rayane weight loss PCOS

We helped BWLW Member Myya Mixon get into People Magazine!

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We are so so so excited here at Black Women Losing Weight.  One of our dreams has come true.  We were able to help one of our featured weight loss stories get major, national attention. A few months back we featured Myya Mixon’s 100 pound weight loss journey.  We were later contacted by someone from People Magazine about getting in touch with her.  They were looking for 100+ pound success stories and wanted to contact about 3 ladies we’d featured.  I was over the moon thinking that one of our BWLW members could get to be a part of one of People’s weight loss issues.  You can image how excited I was yesterday to get this message and photo from Myya…

“I just wanted to say thank you for your feature. Because of you I am going to be in PEOPLE Magazine sometime this week and I will be featured on Good Morning America this Friday morning at 8am!!! Because of you!!! Thank you for all that you do and for all of the people you inspire!”

Myya Mixon People Magazine

Myya we are so happy for you!  Amazing!  Make sure that watch Good Morning America tomorrow at 8am and that you pick up the August Issue of People Magazine (in stores now) and check out Myya’s photos.  Let’s support our BWLW sista!!

If you’d like to submit your story to be shared on our blog and Facebook page, here are the details.

Hidden Sugars – The Many Names of Processed Sugar

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Processed, refined sugars go by different names – names you might not recognize as being processed sugar. It’s very easy for someone who is not familiar with all the hidden names of sugar to erroneously consume large amounts of the stuff. So, if you’re trying to eliminate processed sugars from your diet – or at least limit the amount you eat – you need to learn all the names sugar goes by.

sugarWhat’s in a Name? The Hidden Names of Processed Sugar

There are literally dozens of names for sugar. Some are quite obvious such as corn syrup, brown sugar, date sugar, cane sugar, beet sugar, or anything else that ends in “sugar.” However, spotting other sources of hidden sugar can be quite tricky. A good rule of thumb is to eliminate anything that has sugar and syrup in the title as well as anything ending in “ose” like glucose, dextrose, fructose, and sucrose. Following are some of the ones that aren’t so apparent:

  • Diastatic Malt
  • Ethyl Maltol
  • Fruit Juice
  • Corn Sweetner
  • Maltose
  • Mannitol
  • Molasses
  • Sorbitol
  • Cane Juice
  • Evaporated Cane Juice
  • Fruit Juice Concentrate
  • Barley Malt
  • Maltodextrin
  • Caramel
  • Treacle
  • Sucanat
  • Rapadura
  • Jaggery
  • Panela
  • Monk Fruit
  • Rice Syrup or Brown Rice Syrup

Why Processed Sugars are Bad

A diet high in processed sugars can lead to weight gain and other health issues. Not only is sugar nothing more than empty calories it can cause fat deposits to form in the liver, raise blood cholesterol, contribute to insulin resistance, increases your risk for diseases – and it’s addictive. Consuming sugar can also cause spikes in blood sugar, which can cause you to feel hungry and crave more sugary foods.

Tips for Avoiding Processed Sugars

While it is difficult to avoid all processed sugars, there are things you can do to greatly reduce the amount of sugar you eat. In addition to making wise, healthy choices, you can eliminate much of the sugar in your diet by doing the following:

  • Read Labels – Now that you’re armed with the knowledge of all the hidden names of sugar, you can properly read ingredient labels, spot hidden sugars, and avoid purchasing foods that contain them. Become a label-reading junkie. Do not put anything in your cart that you have not properly vetted for processed sugar.
  • Don’t Eat Packaged Foods – It’s as simple as that. If it’s in a package, avoid it. You can bet there are processed sugars in any packaged convenience food that you might pick up. Instead, eat fresh foods. Hint: most fresh foods are found along the four outside walls of the grocery store.
  • No Sugary Drinks – Much of the sugar that Americans consume comes in the form of sodas and other sugary drinks. Replace your sugar-filled drinks with water to avoid eating excess sugar.

As you can see, avoiding processed sugars can be tricky. However, you can do it with a little knowledge, pre-planning, and will power. Once you reduce the amount of sugar you eat, you will start to crave it less, which will make the task of avoiding sugar easier than you ever thought possible.

How Do You Know How Many Calories You Need to Eat to Lose Weight?

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How much to eat to lose weightNo matter how many different ways people try to lose weight – from drinking gallons of ice water to wrapping themselves in plastic wrap – success comes down to two factors: calories consumed and calories burned. In order to lose weight, you must consume fewer calories than your body uses each day to shave off a little bit of weight each week.  Sure, there are other factors like your health, exercise, etc, but when it comes to food…this is the KEY!  It’s not rocket science. In fact, the concept is quite simple. However, individuals have different calorie requirements, which can make it tricky to figure out your magic number for weight loss.

Step 1 – How to Calculate Calories for Weight Loss

One way to figure out how many calories you need to consume for successful weight loss, use the Percent Rule. Figure out how many calories you currently consume each day – be honest. Use a site like Calorie King or My Fitness Pal and look up the calorie counts.  Take that number and multiply it by 10% – 20% to find out how many calories to shave from your diet daily (the percentage would depend on your needs). For example, if you consume 1,800 calories a day and you use 20%, you would need to eat 360 fewer calories each day or 1,440 fewer calories per week.

You need to know your calorie maintenance number (how many calories are keeping you at your current weight) and your calorie deficit goal (your maintenance number – 20%). If you keep eating the amount of calories that it takes to maintain your weight…how will you lose weight?

As you lose weight, you can re-adjust this number because the maintenance number will be smaller.   Slowly you can reduce or change your calorie intake. I suggest you adjust for every 5-10 pounds of weight loss as well as goals like muscle gain.

There are 3,500 calories in each pound of fat, meaning you must lose 3,500 through exercise or cutting calories in order to lose a pound. As you can see from the above equation, it’s very difficult to lose a pound a week through diet alone. For this reason, a combination of diet and exercise works best.

“Why a Percentage Based Deficit Makes The Most Sense”
This table info is quoted from acaloriecounter.com
Sample Calorie Maintenance Levels 20% Caloric Deficit
2000 calories per day 400 calories below maintenance.
(1600 calories per day)
3000 calories per day 600 calories below maintenance.
(2400 calories per day)
4000 calories per day 800 calories below maintenance.
(3200 calories per day)

There are other methods of determining who much you should eat per day, like counting macros or Weight Watchers’ point system, but starting with calories is the easiest for most people.

Step 2 – Don’t forget Carbs, Fats and Protein

For better results, you should also have a goal in mind in terms of carbs, fats and protein.  You may also want to think about how many sugar or fiber carbs you eat as well.  Here are some sites with calculators that can help you make some decisions.
www.freedieting.com
www.myfitnesspal.com
www.sparkpeople.com

Examples of nutrient splits: these are just examples…
Very Common: 30-50% carbs 25-35% protein 25-35% fat
High carb: 50% carbs 35% protein 15% fat
Low Carb: 20% carbs 35% fat 45% protein
High Fat Low Carb/Keto: 15% carb 55% fat 30% protein

How Many Calories for Weight Maintenance?

Let’s say you’ve already met your weight-loss goal or you merely want to change your lifestyle and eating habits in order to prevent future weight gain. How many calories should you eat? While there are numerous complicated calculators and formulas that will help you arrive at the perfect number of calories for weight maintenance, it’s impossible for a mathematic equation to factor in all of your individual traits and factors that affect the amount of calories you need to consume. The best way to find your maintenance number is to pay attention and track your calories (food journal). Strive to eat the same amount of calories each day and weigh yourself each week. If the number on the scale changes, adjust your calories accordingly.  Be honest with yourself.  If you are willing to own up to cheat meals and off the mark eating, your will easily see how eating badly can affect you being able to maintain weight loss.

Calories: How Low Is Too Low? 

If you eat too few calories, you metabolic processes could slow down, resulting in a sluggish or slow metabolism and less energy.  Most adult women should never consume fewer than 1,100 calories per day, unless they are under a doctor’s care. Even 1200 is too few calories for many people, especially if they are exercising. Doing so can wreak havoc on your body and will result in significant weight gain once you lift the caloric restriction.

To lose weight, focus on consuming fewer calories than your body burns and eating a balanced diet. You can do this through a combination of eating fewer calories and increasing your activity level in an effort to burn more calories. Pay attention to what you are eating so that you’re not getting all carbs and no protein or all protein and no healthy fats. Be smart about any changes you make and talk with you doctor and/or a nutritionist to make sure that your choices are truly healthy. Don’t make huge, sudden drastic changes and huge cuts to the amount of food you’re eating in an effort to starve off the pounds. Balance is key to healthy and successful weight loss.