It’s time to lose weight, to get rid of that spare tyre around your midriff. The summer holidays are just around the corner, and you’ve got to look good in your trunks.
But how do you lose weight? You see all those ads online that guarantee you will lose 1 stone in a week, every week. You know this is just hype, utter rubbish in fact, but you want to lose weight so will give anything a try.
Eventually, after trawling through a whole bunch of fad diets, probably putting on weight rather than losing it, you’ve decided to take control yourself. The DIY of weight lose.
Counting calories. It does sounds sexy, like some of the diets out there, and it seems a little old fashioned and out dated, but it works. It’s probably the only way you can truly keep off the weight once you’ve lost it whilst being able to enjoy your food.
So what is the best calorie intake for men to lose weight?
The average man requires 2500 calories per day to sustain all bodily functions and any physical activity. The exact figures depends on several factors, such as age, height, weight, activity level, and many others. And your exact figure will change from day to day, as your weight and activity level are constantly changing.
However, as an average, 2500 calories is a good, accurate estimate for you to work with.
If you were to consistently eat more than your 2500 calorie per day allowance, then over time you will gradually put on more and more weight. That’s because all those excess calories, instead of being used up, have been converted and stored as fat.
If you are reading this article now, and are carrying extra baggage, then this is what you have been doing. Consistently eating more than your body requires. Harsh, but true.
But if you were to consistently eat less than 2500 calories, so that you were to burn off more calories than you were eating, then over time you would lose weight. This is calorie deficit, and you have to be in calorie deficit to lose weight.
This is the key to your weight lose. If you could only remember and understand this, then the battle will be almost won. All you have to do is provide the WAM, willpower and motivation, to ensure calorie deficit and you will lose your excess weight.
Let me put this another, more succinct way.
If you burn off more calories than you consume, then you will lose weight.
I can’t emphasize enough how important this statement is for your weight loss. Get a piece of paper and copy it in big, bold letters and then pin it to your fridge door, bathroom mirror, beside your computer, or even on the ceiling above your bed. Anywhere where you will see it often and are constantly reminded.
Relating calorie deficit to actual weight loss
For every pound of your excess fat there is 3500 calories of energy. This is very useful information for you to know. So write this down on your piece of paper too, if you like.
This tells you that when your calorie deficit reaches 3500 calories, you will have lost 1 pound of fat. Your weighing scales will indicate that you are 1 pound lighter.3500 calories spread over a week is a daily deficit of 500 calories. So to lose 1 pound of fat each and every week you only need an average daily calorie deficit of 500 calories.
It’s that simple. That’s really all there is to it. You just need to keep in calorie deficit to lose weight.
You must take note, however, that cutting your food intake by 500 calories should be about the maximum. If you cut calories more than this then you will start feeling lethargic and will eventually burn out.
Bearing this in mind, it means that the best calorie intake for men to lose weight is 2000 calories, leading to 1 pound per week weight loss.
Using exercise and NEAT to increase calorie deficit
Just because you should only cut your calorie intake by 500 calories per day, it doesn’t mean you can’t lose more than 1 pound per week.
Remember that weight loss is directly linked to calorie deficit, and there is more than 1 way of increasing your calorie deficit.
Exercise! It’s actually amazing how many calories you can burn off with some moderate exercise. A brisk hour’s walk can burn off 400 calories. Do this 4 times each week and there’s almost an additional half pound per week weight loss. Include some more vigorous exercise, and you’ll increase your calorie deficit even more, leading to more weight loss.
But you don’t even have to exercise to increase your calorie deficit. This is where NEAT, or non-exercise activity thermogenesis, comes in. NEAT is taking up more and more publicity in recent years. Basically, NEAT refers to you getting off your butt and moving around. It’s actually incredible how many extra calories each day you can burn just by moving around.
Think about how many hours each week we spend on the phone. I bet during this time your sat around, being sedentary. Well why not get up and pace around the room? There would probably be a good few hours each week burning extra calories.
Or you could try taking the stairs instead of the elevator. Jumping off the bus 1 stop earlier. Gardening or cleaning more often. Anything, just get off your butt. Research has shown that NEAT can burn a good few hundred calories every day, so what more incentive do you need?