It has been seen that weight gain problems are arising more in females than males. So, most women search for Weight loss tips and weight management processes. Mostly come with the question that how much should a woman eat to los weight.
In this article, we will discuss on How much should a woman eat to lose weight.
- A standard calorie intake chart for women:
- Which amount of calorie intake is not considered safe for females?
- Is there any proper way for calorie counting?
- What will be a healthy calorie count for my breakfast as an woman?
- Your lunch should not exceed the 700-calorie limit of being a woman:
- Can I add snacks to my diet to complete my calorie intake?
- Complete 600 calories with high protein dinner:
- Add exercise with a balanced calorie diet for perfect weight management:
A standard calorie intake chart for women:
First of all, keep in mind that every individual has a varied body mass Index. You have to run your fat loss journey after calculating your BMI, which will be explained next. Here we will discuss standard daily calorie intake.
If a female has a healthy lifestyle and she completes her 2000 caloric intake per day with a healthy diet. She will have healthy fats only. She will not fall into visceral fat or extra fat stores in different parts of the body and will have healthy muscle mass.
But if she takes more calories than this limit, between 2200 to 2500 calories per day. There are greater chances of higher body weight.
Which amount of calorie intake is not considered safe for females?
According to American Research, a woman has a greater chance to fall into fat gain problems. Even a slight change in the number of calories can affect their health.
It is due to their constant hormonal changes and less physical activity. A woman eating 2200 calories per day can have a maximum chance of gaining weight. Even a difference of 200 calories matters a lot.
Is there any proper way for calorie counting?
- Check your current weight.
You must use a reliable standard scale to measure your current weight. Note down it in your diary in kilogram units. And how much calories burned in one day.
- Calculate Calories in your Food.
Now use the caloric chart of different foods that you have decided on for your weight loss success. Write down its numbers. And note down in the same diary in which you have noted your current weight.
- Calculate via Calorie Calculator.
The third and last step is perfect calculation. You can use the Body Weight planner, calorie calculator by the Mayo Clinic, and many more for this purpose.
What will be a healthy calorie count for my breakfast as an woman?
Breakfast is the first meal of the day. Start it with a medium number of calories. I am again repeating that this discussion is only based on the standard goals of weight loss. The caloric number intake can vary from person to person.
A recommended amount of 400 calories is enough for your breakfast. Do not exceed even one hundred calories. As it can cause problems for you.
Here we share a list of some breakfast foods that are not only healthy foods but help you in fat loss too:
- Whole grains.
- Egg White.
- Less Fat Milk.
Your lunch should not exceed the 700-calorie limit of being a woman:
As you are trying to lose fat, you have to keep an eye on every single meal. Put your Lunch to fewer calories. The recommended amount of calories for your lunch is 700. Just try to manage it between 500 to 600. As it will be best for losing weight fast.
What should I eat for lunch to attain the figure of 700 calories? Here we share a list of these foods which will be suitable for your lunch:
- Green Vegetables.
- Cucumber Salad.
- Brown Rice.
- Yellow Lentils.
- Red Beans.
Can I add snacks to my diet to complete my calorie intake?
Yes! Obviously. You can add snacks of almost 150 calories to your diet. What snacks do is they make your weight loss goals easier. As you do not feel bored with the same meal all day.
But avoid processed snacks. Always choose healthy eating even during your snack time. You can eat nuts, popcorn, sweets, and walnuts as a snack.
5 foods to avoid in snack time that can hurdle your weight loss journey:
- Ultra-processed Foods.
- Intake of refined grains.
- Refined Carbs.
- Oily Foods.
- Sugary foods (Cakes & Pastries).
Complete 600 calories with high protein dinner:
It is recommended to eat more protein than refined carbs. Protein food is healthy and do not let your body eat it again and again. Complete your 600-calorie intake of dinner with the following foodstuff.
- Chicken Breast.
- Bean Salad.
- Fatty Fish.
- Lima Beans.
Add exercise with a balanced calorie diet for perfect weight management:
You can calculate your calorie deficit with a calculator. But if you want to increase your fat loss, struggle. You can add exercise for the best results.
The body fat percentage that you calculate can be achieved more easily if you do physical activity too. Now, which physical activity helps you lose weight?
- Aerobic Exercises.
The aerobic exercises include cardiovascular exercises. By performing these exercises you can enhance body fat loss. These exercises provide you with health benefits too. For example, they keep your heart healthy.
- Jumping Jacks.
It is one of the easiest exercises that you can perform at home. It is best for those females who spend most of their time in daily home chores. They can perform jacks any time of the day.
- Sit Ups.
At least 15 to 20 sets of sit-ups in a day help a woman to lose fat and maintain weight. Do it at any time of the day. Even before sleeping.
- Breathing Exercises.
Holding your breath is considered one of the best exercises to release stress from the body. Most females need it because this stress can promote estrogen hormone release which can cause fat gain.
It is concluded that if a standard number of calories for a woman is 2000 then for losing fat you have to eat at least 1700 calories. Set almost 300 lesser calories from the standard value. Your snack should always contain too few calories.
If you add exercise with this calculated amount, you have brighter chances of losing fat in one month. You must try this plan if you are thinking of installing a weight loss plan.