im 240 58 male what calorie intake to lose weight

• Safe Weight Loss
  • What are healthier ways of losing weight?
• High Protein Low Calorie Foods
  • What foods are high in protein just low in calories?
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  • How Many Calories Should I Eat to Lose 5 Pounds in a Calendar week? Center

Losing 5 pounds a week means reducing your food intake by 3500 calories over vii days, which is unsafe and not recommended

The National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) recommend aiming to reduce only one-ii pounds of weight per week for an effective and safe weight loss. Losing more than that is not advised because it may cause more harm than skillful.

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie arrears. If y'all want to lose v pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you volition need to reduce your daily calorie intake to about ane,250 calories per day, an amount that is too low amounting to starvation.

Reducing calorie intake drastically can reduce your weight by 5 pounds a calendar week. However, this weight loss is not just from fatty loss.

Our body weight is composed of muscle, h2o content, and fatty, which vary as per our diet, lifestyle, and the concrete activities nosotros perform. When rapid weight loss such as losing v pounds of weight a week is achieved with a highly calorie-restricted nutrition, you lose out on the muscle mass and water as well. Without hydrating yourself, yous can fall prey to dehydration. Losing on the muscle can make your metabolism slower because metabolism too depends on your muscle mass. A slower metabolism makes it hard for y'all to lose weight. Your basic may become more than porous and breakable.

Rapid weight loss programs are considered unhealthy in the long term considering they tin make yous fatigued, give you headaches, compromise your digestion, and fifty-fifty cause hair loss. You may too develop a medical condition known every bit gall stones (cholelithiasis), which may need surgery.

Remember, losing a few inches around your waist and hips is more important than weighing less on the scale. The focus should be on building muscle mass as well as losing the excess fat in the body.

What are healthier means of losing weight?

A slow and steady weight loss is a healthier and sustainable weight-loss strategy than rapid weight loss.

Instead of simply keeping a bank check on calorie intake, concentrate on making smart dietary changes and post-obit exercise regimes that support a healthy body and weight.

Here are tips for safety weight loss:

• Substitute loftier-calorie, depression-nutrition food with low-calorie, high-nutrition food
• Opt for food containing whole-grain cereals instead of processed, packaged foods, such as white bread
• Cull boiled, roasted, or baked chicken over the fried chicken
• Cut back on soft drinks and instead supplant them with fruit smoothies or unsweetened fruit juices
• Wait for the fatty content in dairy milk and go for low-fat milk

The American Heart Association recommends moderate physical activities of 30 minutes for 5 days a week or 150 minutes of activities spread over the week. To lose more weight, you can stretch information technology to 300 minutes a week. To spice it up and stay motivated, you can perform a combination of diverse exercises or physical activities that are dispersed throughout the week.

• Aerobic activities (also known equally cardio exercises, endurance activities): These include brisk walking, jogging, cycling, dancing, Zumba, and pond.
• Strength preparation: Gaining i pound of muscle through strength-training exercises will aid you burn v-10 actress calories a day.

Chronic stress that is poorly managed may pb to elevated cortisol levels that stimulate your ambition. This may crusade you to proceeds weight or make losing weight difficult for y'all. Activities like deep breathing, yoga, and meditation are proven stress-busters that can help you shed that extra weight.

You can stay in bear on with a healthcare provider or a certified dietitian to counsel you throughout your weight loss journeying. This method has been shown to accelerate the weight loss program than trying to manage it all alone.

SLIDESHOW

The Best Diet Tips: How to Lose Weight the Healthy Style See Slideshow

What foods are loftier in protein but depression in calories?

Here are the 10 best high-poly peptide foods that are also low in calories to help your weight loss journey.

Protein is the best choice when information technology comes to weight loss because it makes you feel fuller for much longer. A protein-rich food is also often lower in calories than almost foods rich in fat and carbohydrates.

The 10 loftier-protein foods that are low in calories include:

1. Eggs: 1 egg provides yous with seven grams of protein and 85 calories.
   • Eggs are cheap and piece of cake sources of improving your protein intake.
   • Prefer organic eggs whenever possible since these eggs are certified by the U.S. Food and Drug Administration and are free from antibiotics, vaccines, and hormones.
   • The colour of eggs does not matter because all have like nutritional values.
2. Wild salmon: Three ounces of wild salmon provides you with 17 grams of protein and 121 calories.
   • Although it is high in fats, information technology contains more of the healthier fats known equally unsaturated fats, specifically omega-3 fat acids.
   • Omega-3 fatty acids are all-time known for their centre-healthy effects.
   • Having at least ii servings of wild salmon one time a week tin help y'all in your weight loss journey while also providing you with a whole lot of nutrients.
3. Chicken: Three ounces of cooked chicken chest contain 142 calories and 26 grams of protein, which is more one-half of the day'south recommended protein intake.
   • Get for the leaner cuts and roasted or baked version instead of fried 1.
4. Greek yogurt: But seven ounces of Greek yogurt provides y'all with 20 grams of protein but 150 calories.
   • Autonomously from being rich in proteins, the probiotic content of Greek yogurt is one of the factors that help with weight loss.
   • Good bacteria in probiotics can increase your metabolism and aid you maintain a healthy weight.
   • While buying Greek yogurt, read the label and opt for brands that are sugar-gratuitous or low in sugar.
5. Beans: Half a cup of beans provides yous with 7 to x grams of protein and anywhere between 109 and 148 calories (depending on the type of beans).
   • Beans are packed not only with proteins simply also with vitamins, minerals, fiber, and antioxidants.
   • They are one of the all-time poly peptide-rich options that brand you lot feel full for a longer duration.
   • Y'all tin easily have them during dinner fourth dimension with brown rice or add them to other healthier options such every bit soups and salads.
6. Lentils: One cup of lentils provides you with 18 grams of proteins (the poly peptide nowadays in three eggs) and 230 calories.
   • Lentils are low in fat and high in fiber and are good at fulfilling your satiety and speeding up your fat loss.
   • Eat them with brown rice as sides or add them to soups.
7. Artichokes: Ane medium-sized vegetable replenishes you with 4.two grams of protein but simply 60 calories.
   • Artichoke is not but one of the richest vegetable sources of proteins but too loftier in fiber. One medium artichoke contains ten.3 grams of fiber.
   • You can boil and eat it or have it in the grade of salad.
8. Almonds: One ounce of almonds contains six grams of protein and 164 calories.
   • To reap the maximum benefits, have them in the course of a mid-repast snack (combined with other nuts or seeds) or but earlier hitting the gym.
9. Pumpkin seeds: One ounce of pumpkin seeds provides y'all with nine grams of proteins and 158 calories.
   • You can eat them in raw or dry roasted grade for your workout.
   • Packed with proteins, fiber, healthy fats, and diverse minerals, they are a proficient source of energy apart from boosting your weight loss.
   • You can easily sprinkle them over salads and soups or add them to muffins, bread, grain dishes, or trail mix.
10. Chia seeds: One ounce of chia seeds contains five grams of proteins and 138 calories.
    • Chia seeds are a rich source of omega-iii fatty acids.
    • They tin can exist easily added to smoothies, salads, and cereals.

Daily Health News

Trending on MedicineNet

Medically Reviewed on 3/4/2022

References

WebMD. Do to Lose Weight. https://www.webmd.com/fitness-exercise/features/practice-lose-weight#3

Mayoclinic. Counting Calories: Go Back to Weight-Loss Basics. July 02, 2020. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin Northward Am. January 2018;102(1):183-197. https://pubmed.ncbi.nlm.nih.gov/29156185/

Centers for Disease Control and Prevention. Losing weight. Available at: https://www.cdc.gov/healthyweight/losing_weight/index.html

U.S. Section of Agronomics: "National Nutrient Database for Standard Reference". https://fdc.nal.usda.gov/

Chia Seeds. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

Seed of the calendar month: Pumpkin seeds. https://www.wellness.harvard.edu/centre-health/seed-of-the-month-pumpkin-seeds

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