Part 3: Calorie Intake(What's your number?)

     Calorie counting may seem tedious or time consuming but if you want to see results, restricting the amount of calories you take in will help you tremendously.  The number of calories you take in will differ from person to person.  The  first step is setting a goal.  How much weight do you want to lose?  If you are a person who is looking to lose 50 or more pounds, I recommend starting with small goal (about 20lbs).  After reaching the smaller goals you will will have become accustomed to the new lifestyle and you will be confident enough to move on to larger weight goals.  There a a few things to be considered when choosing exactly how much weight to lose?  Height and age are two important factors, also the size of your fame should be taken in consideration.  Some people are not meant to be thin.  Their bone structure wont allow it.  I'm sure many of you have heard the saying "she's not fat, she's just big boned." Well there is some truth in that phrase.  It is possible to be a healthy size without being skinny.  A good website that can help you determine what your frame size is  http://www.healthchecksystems.com/heightweightchart.htm#frame .  Also, some cultures prefer to be a little more curvy than others, this too should be taken into consideration. 
     Understand that it takes approximately 15 calories per pound to maintain your current weight (with normal activity). If you multiply your current body weight by 15, the resulting number is the amount of calories it takes to maintain that particular weight.  If you subtract 700 (your deficit of food calories)  from your maintenance calorie number, the resulting number is the amount of calories you should take in in order to lose weight.  This is your number.   Example:

If you weigh  180 lbs you would multiply......180x 15= 2700
2700 is your maintenance intake... If you subtract  2700- 700 = 2000
2000 is the amount of calories you should take in in order to lose weight.
 
    For faster results you may lower your number by a few hundred, doing so will make things a little harder but it WILL work.
     Another important factor in changing your eating habits is how many  vitamin nutrients your diet is providing.  I spoke before about foods containing empty calories, this rule is important.  If most of the foods your are eating have more sugars and fat than nutrients, they will use more calories but provide you with the least amount of important vitamins and nutrients your body needs.

Up next.. an example of a 1500 calorie  meal plan.