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Lifestyle key:

Little or no physical activity (seated jobs such as office worker).
Little activity
Some light exercise in day to day activities (standing jobs such as teacher or cashier).
30 minutes of light exercise most days, or 20 minutes of intense activity for 3 or more times per week.
Very active
Highly active lifestyle or a job that requires lots of energy.

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What are calories used for?

Calories are a unit of energy that are used to measure the energy content of food. When we eat food, our bodies convert the calories in the food into energy that we use to power our bodies and perform various activities.

Why do we gain weight?

However, if we consume more calories than our bodies need, the excess calories are stored in our bodies as fat. This can lead to weight gain and obesity, which can increase the risk of various health problems, such as heart disease, diabetes, and certain cancers.

On the other hand, if we consume fewer calories than our bodies need, our bodies will use stored fat as energy, which can lead to weight loss. This is why calories are an important factor to consider when trying to lose weight.

How can I lose weight?

To lose weight, it is generally recommended to create a calorie deficit, which means consuming fewer calories than our bodies need. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

There are many ways to reduce calorie intake, such as eating a healthy and balanced diet that is rich in fruits, vegetables, and whole grains, and limiting the intake of processed and sugary foods. It is also important to be mindful of portion sizes, as eating larger portions can increase calorie intake.

Can I lose weight by eating fewer calories?

It is possible to lose weight by eating fewer calories without exercising, but it is generally considered healthier (and more effective) to combine calorie reduction with increased physical activity.

Exercise can help boost weight loss by increasing the number of calories your body burns and helping to build lean muscle mass, which can increase your metabolism.

However, if you are unable to exercise due to a medical condition or other reasons, you may still be able to lose weight by creating a calorie deficit through diet alone.

Is it better to eat fewer calories or to burn more calories through exercise?

Both reducing calorie intake and increasing calorie expenditure through exercise can be effective strategies for weight loss. The best approach for you will depend on your individual circumstances, preferences, and goals.

Some people may find it easier to cut calories from their diet, while others may prefer to increase their physical activity. In general, a combination of calorie reduction and increased physical activity is likely to be the most effective approach for achieving and maintaining weight loss.

Do all calories have the same effect on weight loss?

Not all calories have the same effect on weight loss. The type of calories you consume can affect your weight in different ways.

For example, calories from nutrient-dense, whole foods, such as fruits, vegetables, and lean proteins, are generally more beneficial for weight loss than calories from processed, high-fat, or high-sugar foods.

This is because whole foods are typically more filling and satisfying, and they provide a wide range of nutrients that are important for overall health. On the other hand, calories from unhealthy, processed foods may contribute to weight gain and other health problems.

How many calories do I need to lose weight?

The number of calories you need to lose weight depends on a number of factors, such as your age, gender, weight, height, and activity level. Generally, to lose weight, you need to create a calorie deficit by consuming fewer calories than your body needs.

To determine how many calories you need to lose weight, you can use a calorie calculator or consult a healthcare professional.

How do I count calories to lose weight?

To count calories to lose weight, you need to track your daily calorie intake. You can do this by keeping a food diary, using a food tracking app, or by reading food labels and estimating portion sizes. It is important to be accurate and consistent in tracking your calorie intake to ensure that you are creating a calorie deficit and losing weight.

What are some tips for counting calories to lose weight?

Some tips for counting calories to lose weight include:

  • Choose nutrient-dense, low-calorie foods, such as fruits, vegetables, and lean proteins
  • Measure or weigh your food to ensure that you are accurately estimating portion sizes
  • Track your daily calorie intake using a food diary or a food tracking app
  • Be mindful of hidden calories