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Although it may sound pretty tiresome .
Counting and cutting down on calories has helped lots of people shed unwanted pounds .
The fact of the matter is that you need to consume fewer calories than you burn if you want to lose weight , period , how fast that will happen depends on how much you reduce your calorie intake .
But it's not a one size fits all type of situation .
Your ideal calorie intake depends on your age , height size , lifestyle , gender and overall health .
At the same time , there are some general recommendations .
The 2015 to 2000 and 20 dietary guidelines for Americans advise men to consume 2500 calories a day .
While that number for women is 2000 little kids should take in about 1500 a day while adolescents require a lot more .
Especially boys .
For instance , an active and rapidly developing male teen from 16 to 18 years old needs roughly 3200 calories per day .
As people get older , they need fewer calories .
The for that is their metabolism slows down so they need less energy .
That's why women aged 19 to 25 need 2000 calories a day .
But that number drops to 1600 after they turn 51 years old .
According to the Centers for Disease Control and Prevention .
If you consume the same number of calories as you burn , you're in what's called caloric balance .
This way , your weight will remain stable and unchanging .
If you take in more calories than you burn , you're in caloric excess as a result , you put on weight and if you wanna lose weight , you need to create a calorie deficit .
That is , you should consume fewer calories than you burn .
And that's where the main problem lies .
Too many people get overly enthusiastic and start undereating .
But consuming only 800 or 1000 calories a day isn't enough to support your body mass during the weight loss process .
Not to mention you risk messing up your metabolism or even worse , seriously harming your health .
So how can you figure out the perfect daily calorie amount that will lead to shedding unwanted pounds without damaging your system ?
For one , you can use an online calorie calculator .
Any search engine will offer you a number of options to choose from or you can use the Harris Benedict equation .
First of all , you'll need to calculate your basic metabolic rate or BMR using the following formulas for women .
As for your go to free time activities , they include watching TV , reading perhaps strolling through the park or doing light household chores .
If that sounds like you , then your activity factor is 1.2 .
You also spend a lot of time sitting down .
You probably work in an office , but you get at least one hour of moderate activity or exercise in your schedule each day .
If so , your activity factor is 1.375 moderate .
You perform light physical or manual labor throughout the day .
You also get some intensive exercise that lasts no less than half an hour .
3 to 4 times a week might be jogging , cycling , swimming or playing active sports like basketball or tennis .
In this case , your activity factor is 1.55 very active .
This will be your level of activity if you exercise for no less than one hour , 5 to 7 times a week or perhaps your occupation demands a lot of physical labor .
For example , construction work , brick laying , carpentry , farming and so on .
If this is the case , your activity factor is 1.7 extreme .
There aren't that many people who have an extreme level of activity , but they do include , for instance , athletes with demanding and almost nonstop training sessions or people who have an extremely hard physical job such as steel workers or miners .
These people's activity level is 1.9 after you figured out your level of activity multiply your BMR by your activity factor , the number you get is the number of calories you need to consume every day to maintain your weight .
If you wanna lose weight , try to create a caloric deficit .
This will set the wheels in motion and exactly how big should this caloric deficit be that ?
Of course , depends on three things .
Number one , how much do you exercise per day ?
And in what way you expend calories all the time , but some activities burn way more calories than others .
Here are several examples of different activities and how many calories you burn , doing them for half an hour .
For the sake of calculation .
This is an approximation for a person weighing 100 and £25 .
Simply working on a computer burns 41 calories , weight lifting will burn 90 calories .
Half an hour of water aerobics , burns 100 and 20 calories .
Walking at a speed of 4.5 MPH will expend 100 and 50 calories .
Just swimming for half an hour , burns 100 and 80 calories running at a speed of six miles an hour , burns 300 calories .
And even when you're asleep , you burn about 19 calories every half hour .
Number two .
What's your diet like ?
If you follow a high protein diet , you burn more calories .
Surprisingly , your body needs to make more of an effort to digest and metabolize protein .
That's why it's a good idea to alter your diet instead of just eating less .
Number three .
What's your individual metabolism ?
Any calorie calculator , including the Harris Benedict equation is based on averages .
But you are you not some average or generalization , you can use these numbers at the beginning of your weight loss journey .
But later on , you need to adjust the system to your personal needs as your metabolic rate changes over time .
On average , experts recommend cutting down on 500 to 1000 calories a day to lose one or £2 of fat in a week .
But such a drastic reduction can seriously influence your ability to lose weight in the long run .
Those pounds you've shed with such difficulty and strict limitations will come right back as soon as you return to your previous calorie intake .
That's why you should take it slow and monitor every step you take , for example , at the end of a two week period , check how much weight you've gotten rid of .
If you're left dissatisfied with the rate of your weight loss , try to include more physical activity before you reduce the number of calories you consume after that , remove another 250 calories from your daily intake and test this approach for two more weeks .
There are also some tips on how to burn energy faster so that you can lose weight more efficiently , eat a breakfast full of protein and healthy fats , that'll keep you full for longer so that you don't feel the desire to snack throughout the day , have your meals at the same time .
This will help you burn calories .
More effectively includes slow burning calories in your diet .
High fiber carbohydrates found in quinoa buckwheat or beetroot and healthy fats and avocado fish and olive oil need more time to release energy .
So after eating them , you won't get hungry so quickly , consume more foods rich in fiber , vegetables , fruits and whole grains will do you right , change your manner of eating .
Try to rest between courses and eat slowly .
It usually takes your body 20 to 30 minutes to realize it's full .
Don't ban your favorite foods from your diet .
This will only lead to cravings .
Feel free to spoil yourself with a treat from time to time .
Just keep the portion small .
Make a shopping list that includes all the products you'll need for healthy meals and snacks and more importantly , stick to this list when you go grocery shopping .
What tricks do you use to lose weight ?
Do you count calories ?
Tell us in the comments below .
And if your wish is to stay healthy and slim on the bright side of life , then give us a thumbs up and be sure to subscribe .
If you are losing weight too quickly , then you want to go back and add 200 calories back on because we want to be losing weight at a nice , slow and steady rate .
This is gonna help make it sustainable and it's going to help make it healthy .
So once you get started on your tracking and looking at your calories and seeing what your weight loss is , you want to make the necessary adjustments so that you're on the right track of losing about half a pound to £1 a week , right ?
So I try to explain that in a way that's as simple as possible .
I hope it makes sense and I will have it all written down in the description box .
So check that right .
So those are my main tips for how to lose weight without working out again .
The best way to lose weight is through a combination of diet and some of the healthy lifestyle tips that I shared and exercise .
So definitely exercise .
If you can .
If you guys did enjoy this and you got something from it , please just take a minute and hit the thumbs up button .
I would really appreciate it .
Let me know down in the comments .
What is your favorite healthy snack ?
I'm always looking for new snack ideas .
So I would love to hear from you with all that said .
Thank you guys so much for watching and I will see you on Wednesday with a new video .
I know you say you don't like working out but hear me out you can use the baby in your workout .
Baby lunges .
Look reverse baby launch and into a baby squat .
That's what I call baby weight , baby weight , baby weight , baby weight .