Reducing calories is an effective way to lose weight quickly, even if you do not exercise as much how do you know what you should The USDA, in its 2010 Dietary Guidelines for Americans, offers guidelines for weight loss. This extensive report suggests limiting the intake of sugar, salt and saturated fats. The USDA makes it easy to follow the guidelines outlined in this report, with its free MyPyramid tool. It can help you design a personalized diet to help you eat well and lose weight.
In order to determine the ideal number of calories to target each day, MyPyramid considers several key factors beyond your body weight. It also counts the age, sex, height and level of daily physical activity, which gives you a more accurate representation of the number of calories that are right for you. For example, 18-year-olds weighing 245 pounds (110 kg) require more calories compared to a 60-year-old who weighs the same. In addition, men usually require more calories than women, and active people need more calories than sedentary people.
The USDA food recommendations include grains, vegetables, fruits, dairy products, and meat or beans. Most grains must come from sources of whole grains, such as breads and cereals. A sample menu for a male 30-year-old, 245 pounds (110 kg), includes 8 ounces (226 g) of grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of milk and 6, 5 ounces (185 g) of meat or beans. Choose low-fat or fat-free dairy products and lean meats to avoid consuming unhealthy saturated fat and extra calories. A low-calorie and balanced meal may include chicken breast with seasoned broccoli and brown rice.
Using the above example for a 30-year-old male, the USDA recommends targeting a diet of 2. 400 calories per day to lose weight at a safe pace of 1 to 2 pounds (453 to 900 g) per week maximum. A woman of the same age and weight needs 1,800 calories a day to lose weight, according to MyPyramid. A 50-year-old male and a female of the same age weighing 245 pounds (110 kg) should aim for 2,200 and 1,800 calories per day, respectively. These estimates are based on less than 30 minutes of exercise per day.
Aggressive Weight Loss
You may be able to lose weight safely at a more aggressive pace, according to the US Department of Health and Human Services.UU This states that adult women can safely lose weight by consuming as little as 1,000 to 1,200 calories per day, and between 1,200 and 1,600 calories for men. This can help you lose weight quickly. For example, let's say you currently consume 2. 200 calories per day. The goal of 1,200 calories per day produces a caloric deficit of 1,000 calories per day. That is equivalent to losing 2 pounds (900 g) of body fat per week. Talk to your doctor before starting a low-calorie diet plan.