How Much To Eat To Lose Weight

Hey Doctor Mario...How much should I eat to lose weight?


TIGHT & TONE Wellness Center in Kennesaw, GA,

Here Are Dr. Miller's Recommendations

Consume Fewer Calories

To begin, you have to know how many calories you are currently eating. Keep a food journal for a few days to determine your current calorie intake. Once you know where you're starting, you can determine the number of calories you should eat per day to create the deficit. A 300-500-calorie daily deficit is typically a good place to start.

3,500 calories in a pound of Fat

You have to burn 3,500 calories to lose a pound of fat. This can be accomplished by eating 3,500 fewer calories or burning 3,500 calories. Most people find success when they combine the two methods to create a deficit by the end of the week. Eating less.

Do the Math

  • Let's say you're currently eating 3,200 calories a day. To lose weight, you have to eat less than 3,200 calories a day. Without figuring exercise into the equation, the number of calories you eat will determine the number of pounds you lose. If you eat 3,000 calories a day, a 200 calorie deficit, you'll lose 1 pound in almost 18 days. However, if you eat 1,700 calories a day, a 500 calorie deficit, you'll lose 1 pound in approximately seven days.  The faster weight loss with the daily activities remaining constant is due to a greater change in fuel for the body.  A 500 calorie deficit to a 1,700 calorie a day is a greater shock to the body than a 200 calorie deficit to a 3200 calorie a day diet

Nutritious Food Choices

  • Believe it or not, calories can add up very quickly, especially if you're not making good food choices. If you eat nutritious foods, you'll find you can eat a lot more than if you waste all of your calories on high-calorie or high-fat foods. For example, a single slice of a 14 inch pepperoni pizza from Papa John's is approximately 338 calories. In comparison, an average 5.3-ounce apple is only 77 calories. A large order of fries at McDonald's will cost you a whopping 500 calories or more with ketchup.  That is your full deficit goal for a day. Stick with healthy food choices!


Eat Enough

  • Many people make the mistake of thinking if a small deficit is good, a deeper deficit is better. While a 500-calorie deficit will put you on track to lose weight, a 1,000-calorie deficit can be dangerous. Eating too few calories can put your body into starvation mode, which will make it hold onto every calorie possible rather than shedding the weight. It's important to make sure you're eating enough calories.

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