Calories for Weight Loss

You should need to calculate calories you take each day to lose weight. At first you need to know how many calories you need to keep your current weight. There is a simple calculation. If you are moderately active, just multiply your current weight (pounds) by 15. Being moderately active means at least exercise for 30 minutes a day. So to lose weight, you need to take less calories than that. To lose 1 to 2 pounds a week(it is safe weight loss), your calories should be 500 to 1,000 less than your calories to lose your present weight. But calories should not be below 1.200 a day in women or 1,500 a day in men because you need daily minimum nutrients and too low calories harm your health.

what is the way to calculate your calories you should take to lose weight? Remember you should eat healthy food as I mentioned in my site. I eat healthy frozen food because it is easy to calculate calories. I know some people don't like my way and want to cook. Go to webmed.com and then find Food-o-Meter. It is food calorie calculator. There are only healthy foods. You can make your own daily menu.

Here are also foods which have a lot of nutrients relative to the number of calories. Think to add them to your menu.

* Avocados

* Chard, collard greens, kale, mustard greens, spinach

* Bell peppers

* Brussels sprouts

* Mushrooms(crimini and shiitake)

* Baked potatoes

* Sweet potatoes

* Cantaloupe, papaya, raspberries, strawberries

* Low-fat yogurt

* Eggs

* Seeds(flax, pumpkin, sesame, and sunflower)

* Dried beans(garbanzo, kidney, navy, pinto)

* Lentils, peas

* Almonds, cashews, peanuts

* Barley, oats, quinoa, brown rice

* Salmon, halibut, cod, scallops, shrimp, tuna

* Lean beef, lamb, venison

* Chicken, turkey