How many calories should you eat to lose weight?

If you’re trying to lose weight, you might think that there is a magic number of calories you need to eat each day to lose weight. While that’s partially true, technically, consuming 500 fewer calories each day translates to about 5 pounds less per week. Your daily calorie count is highly individualized and depends on a variety of factors. These include height, age, activity level, stress levels and health conditions.

How many calories should I consume on average?

According to the Dietary Guidelines for Americans, the average woman should aim to consume between 1,600 and 2,400 calories per day. While men average between 2,000 and 3,000 calories per day. But the recommended calorie ranges for sedentary women compared to women who are more active differ greatly. For example, women who are over 50 and active should aim for 1,800 to 2,200 calories daily. However, it is important that you take into account the amount of calories you consume. For her part, nutrition expert Keri Gans, who lives in New York, mentions that it is best to choose foods to obtain healthy calories. How many of them should be consumed and when should they be eaten to lose weight in a healthy way. “I don’t even discuss calories with my clients because I don’t want them to focus on a number. Instead, I want them to focus on how to build a healthy plate because if you do it the right way, your count will be where it should naturally be,” says Gans. That said, it’s best to be mindful of your calorie intake and what foods you eat to lose weight. You can follow these meal prep tips from Gans to help you choose the right meals.

Renew your dinnertime routine

“I like to start with dinner because it’s the easiest meal to change,” Gans says. Make the habit of starting each meal with a mixed greens salad with a simple oil and vinegar dressing. * All those raw vegetables will start to fill you up so you won’t feel the need to eat as much of your main meal. The next step is to rearrange your plate: 1/2 should be filled with vegetables, 1/4 with lean protein and 1/4 with carbohydrates or starch. Then, take a closer look at the details on that plate. Opt for a lean protein, such as chicken or fish, most days of the week and eat red meat in moderation. Be sure to choose preparation methods like grilling or baking instead of unhealthy ones like frying or soaking in breading or batter. Choose a whole grain like brown rice or quinoa, or healthy starches like sweet potatoes. Finally, adjust the time of dinner based on the seasons of the year. During the summer, the sun sets much later, so it’s natural that you’ll find yourself going to bed a little later. This means that if you eat dinner too early, you might feel the urge to snack late at night, which can increase your calorie count. “Just moving dinner time a little later can help prevent that late-night snack from becoming a habit,” says Gans.

Make breakfast a priority

Whoever said the phrase, “breakfast is the most important meal of the day” knew something. “Anecdotally, people who eat breakfast are more likely to make better food choices throughout the day. They got off on the right foot, so they often want to keep going all day,” says Gans. Choose a meal that contains protein and fiber, which will keep you full until lunch. Some good options are eggs with whole wheat toast, oatmeal, yogurt, or a high-fiber, low-sugar cereal. If you like coffee, be mindful of your supplements by limiting sugar and/or sweeteners and heavy cream. Instead, choose low-fat milk or an unsweetened nut milk of your choice. *

Don’t forget to enjoy lunch

Everyone knows how important it is to have breakfast and dinner, but lunch often takes a backseat. Most people are eating their lunch in front of their computer or skipping food altogether due to their busy schedules. But taking the time to sit down and eat your lunch is crucial to your weight loss goals. Not only does it keep your blood sugar levels stable throughout the day, but it also helps you avoid overeating at dinner time. Salads are always a good option for lunch, but just because you’re digging into a big bowl of greens doesn’t mean it’s going to be covered. “The salads you order are often too big, so you have to make sure the salad is done right when it comes to the ingredients,” says Gans. If you want more information on nutrition and health topics, or need advice to find the healthiest eating plan to help you lose weight, **click here.