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HOW MANY CALORIES SHOULD YOU EAT PER DAY TO LOSE WEIGHT?
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One of the most common questions I am asked by my clients is probably one of the most difficult to answer:
How many calories do I need to eat per day to lose weight?
Calories - or kilocalories - are the measurement of energy within food and drink and can be found on all packaging. (You can use our calculator to help determine what your calorie requirements are - BMR calculator)
The amount of calories, or energy that someone needs can differ for each individual and takes into account variables including gender, size, age, levels of activity and exercise and even hormone levels.
In order to lose weight it is necessary to reduce the intake of calories and start to use more energy than you consume, by changing your diet and exercising more. This is called a calorie deficit!
But what about Bariatric patients?
Regardless of whether you have undergone weight loss surgery or not, it is important to provide the body with enough nutrition and energy so that it remains healthy. While bariatric patients may experience a period of rapid weight loss post surgery, this is not sustainable, and an eating plan needs to be developed to ensure that weight loss is slow and safe.
The Dangers of Rapid Reduction of Calories
Not eating enough calories can be detrimental both to the body and mindset.
By depriving the body of the energy it needs, it can go into ‘starvation mode,’ storing energy as fat and actually resulting in weight gain. The resulting hunger from calorie restriction can manifest in a binge / restrict cycle, and can also create feelings of lethargy and a lack of concentration and motivation.
How many calories should I eat per day to lose weight?
This is different for both men and women.
Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 calories a day for men, although this will vary depending on physical activity levels and age. Requirements can vary so much, especially for women that have been yo-yo dieting for many years as their metabolism may be working too efficiently, which means the body is functioning in “starvation mode” i.e. does not need many calories to function. Ideally we need to avoid “starvation mode” as your metabolism slows down, instead we need to nourish our body with a balanced diet, yes even after WLS.
To lose weight, it is necessary to reduce the intake of calories and increase the amount of exercise you are doing. A general rule is to cut down by 500calories per day for weight loss.This does not mean cutting out foods or skipping meals. Instead, it is important
to work out what your average intake requirements are and start to develop a sensible, healthy balanced diet that provides your body with all of the nutrients and energy it needs. In many cases, even after bariatric surgery, you may find that you need protein snacks for both calories and protein. I really do believe going too low on your calories for a long period of time after WLS, in the end sabotages your long term weight loss results. Focus on nourishing your body and work with a Specialist Bariatric dietitian, like myself, that will help change the way you think about food to help you lose weight.
Are you unsure about
how many calories you should eat in a day to lose weight? Do you need help creating a balanced, bariatric friendly meal plan? If you need support getting to your dream weight after bariatric surgery in a healthy way, why not
book a Discovery Call?
