Diet Control:- part 3 – Calculation of the calories needed to lose weight

Diet Control

What are the advantages of losing weight?

1. There is better control of the blood glucose level in diabetics.
2. Reduces the risk of chronic diseases like diabetes mellitus, osteoarthritis, and various cancers.
3. Reduce the risk for cardiovascular diseases.
4. It maintains joint mobility and reduces the weight on joints.
5. It improves lung function and prevents apnea.
6. Losing weight can improve sleep quality, apnea, and insomnia.
7. Losing weight can improve stamina and energy.
8. Losing weight can improve mental health. It improves depression, anxiety, and stress.
9. Maintaining a healthy weight can improve health quality and longevity.

What are the basic principles of losing weight?

• 80% of diabetic (type 2) patients are overweight. It is found that the majority of patients want to lose weight.
• Women who want to maintain weight will need 1700 to 2000 calories daily.
• You need 1200 to 1500 calories to lose one pound per week to lose weight.
• Men, on average, need 1800 to 2300 calories to maintain weight.
• To lose weight, they need 1500 to 1800 calories daily to lose one pound per week.
• It is recommended that in the case of losing weight, lose 1 to 2 pounds per week.

How will you calculate the calories needed per day to maintain weight?

1. For the maintenance of the weight:
   1. You need ten calories per pound of weight if:
      1. You are overweight.
      2. Sedentary habits.
      3. Little or no activity.
      4. Have difficulty losing weight.
   2. You need 13 calories per pound of weight if:
      1. You are overweight.
      2. Moderately active when walking 1.5 to 3 miles per day at 3 to 4 miles per hour.
   3. You need 15 calories or more per pound of weight if:
      1. You are active.
      2. Physical activity is equivalent to walking 3 miles per day at 3 to 4 miles per hour.

Diet control: Calories calculation to lose weight

Calculation of the calories needed per day in case want to lose weight:

1. To lose one pound weekly, subtract 500 calories from the maintenance calories.
2. To lose 2 pounds weekly, subtract 1000 calories from the maintenance weight.