If you want to lose weight, it is important that you do not ingest too many calories.
In this article you will read how many calories you can eat each day so you burn your excess body fat.
If you apply what you learn in this article you will never accidentally eat too many calories and as easily burn your belly fat. And all this without feeling hungry!
Let launched with a brief explanation about calories.
What are calories?
A calorie is a unit of energy with which the amount of energy that is somewhere in display. This can be compared to for example a centimeter on your ruler. That is in fact a unit length.
Our body needs energy to function. That energy we get from our food.
When the power supply unit of energy calories is used to show how much energy is in a food product. is therefore on the packaging of a food tells you how many calories (and therefore energy) contains the product.
Since a calorie is a very small unit, besides mentioning packs more the number of kilocalories (kcal).
Although people often lose weight during the calorie count is mentioning (kilo) calories diet actually obsolete. You will often also come across the term ‘kilojoule’ on food packaging. This is a modern energy unit. One kilocalorie equals 4.18 kilojoules.
Amount of calories per day
How many calories (and therefore energy) you need per day to function depends on a number of factors. The main three are gender, age and how much you exercise.
In the table below you will find the average calorie intake per day based on the aforementioned factors .
|Women 19 t / m 30 years||Men 19 t / m 30 years|
|Sedentary: 2000||Sedentary 2400|
|Little movement: 2000 – 2200||Little movement: 2600 – 2800|
|Very active 2400||Very active: 2800 – 3000|
|Women 31 t / 50 years||Men 31 t / m 50 years|
|Sedentary: 1800||Sedentary: 2200|
|Little movement: 2000||Little movement: 2400 – 2600|
|Very active: 2200||Very active: 2800 – 3000|
|Women 51 years and older||Men 51 years and older|
|Sedentary: 1600||Sedentary: 2000|
|Little movement: 1800||Little movement: 2200 – 2400|
|Very active: 2000 – 2200||Very active: 2400 – 2800|
determine your exact calorie needs
The list above is very difficult to determine how many calories you need exactly. That’s because sex, age and the degree to which you move are not the only factors that determine your daily calorie intake.
There are a lot of other factors that play a role in the number of calories you need. Some of these factors include your height, weight, lifestyle and your overall health. Your daily calorie intake is actually quite personal.
Fortunately there is a way to determine exactly how many calories (and therefore energy) you need. And the great thing is, this way you do not a downloadable app and keep no food diary. Moreover, you have the calorie counter you always.
It is very simple. Your hunger and satiety feeling may become an ideal calorie counter. How this works exactly counter I explain below.
Your body as calorie counter
To explain this calorie counter, I first introduce two hormones that are important in this system: ghrelin and leptin.
Ghrelin causes us to experience hunger when our body needs energy. Your stomach may growl even there. Leptin actually means that the hunger disappears after you’ve eaten enough.
So these two hormones, leptin and ghrelin exactly when you need more calories, so should eat, and when you have enough calories and therefore should stop eating.
If you want quiet and good eats to hungry listening system, the system tells you exactly how many calories you need. Namely you eat only when there is a calorie requirement and you stop eating when you’re in enough calories.
It is absolutely not necessary to track your daily caloric intake in a book or an app. All you have to do is listen to your body. Hunger means you should (continue to) eat, no appetite means that you should stop eating.
But there is one golden rule.
The golden rule
As you may know it is not the same food. Therefore, there is one golden rule that you must take if you want to trust your hunger, and the rule at all … eating carbohydrates .
Only if you eat carbohydrates hunger system works well. Let me briefly explain why that is so.
Carbohydrate is a collection of nutrients that our body energy (and calories) has.
Carbohydrates are among other grain products such as bread, pasta and rice. Carbohydrates are also found in potatoes and legumes.
But the main source of carbohydrates is sugar. That is in virtually all hand-made food products, make time packets and collection bags, all prepared meals and snacks and sodas.
As you can see down carbohydrates in almost everything we eat. An average Dutch diet is full of it.
And many carbs interfere with our hunger . That has to do with two fabrics: glucose and insulin.
Once you have eaten carbohydrates, our body converts into a substance called glucose. This is also called blood sugar.
Glucose provides energy to our body. But because most people eat too many carbohydrates, glucose level shoots every day several times up abnormally fast.
Such spiking blood sugar is not healthy. It is even toxic to suddenly have lots of glucose in your body .
Fortunately, we have this security system. To combat we make a hormone called insulin to high blood sugar levels.
This hormone makes the dangerous glucose peak decrease rapidly, but at the same time decreasing your energy at a very low level. And that feels the same as get hungry while you actually still have plenty of calories.
In short, eating too many carbohydrates gives a false sense of hunger have and thus you do not feel when you’re really hungry.
Easy and healthy weight loss with the right number of calories
You can not get a table the number of calories you should eat per day. Everyone is different and your daily calorie consumption is very personal.
Here are two steps you can take to just eat the number of calories you need to quickly get to your ideal weight.
- Step 1: eat carbohydrates so you never suffer from a false sense of hunger.
- Step 2: Listen to your body: eat when you are hungry and stop eating when you’re no longer hungry ( not to your ‘full’ is!).
You do not have food diary to keep track of all the meals you eat to write, you just need carbohydrates to eat and listen to your body.
Moreover, it is scientifically proven that you do not store more body fat with a low carbohydrate diet and excess body burns [4, 5]. And it has many health benefits .
A low-carb diet you will otherwise not be difficult. It is a very varied diet and you can stay as much food as you did before. You get enough essential nutrients and it will accelerate your natural fat burning.