How Many Calories to Lose Weight?

To lose weight, you must consume less calories than your body burns. Cutting calories should speed up weight loss.

 To reduce weight healthily and sustainably, Spano advises eliminating 250–500 calories per day.

For sedentary persons, those who need to lose a lot of weight rapidly for health reasons, or those who need immediate results to stay motivated, a 1,200-calorie diet may be ideal.

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Spano advises eating 1,200 calories a day, but after a few weeks, you may need to consume more to avoid damaging your metabolism . 

That doesn't imply consuming 2,000 calories a day and dieting. This means adding 100 calories each week to your daily intake.

Your optimum weight loss caloric target is when you're eating enough calories to lose 1–2 pounds per week and feel like you can stick with your diet.

Almonds are nutritious and versatile. Raw almonds contain 48% of the daily value of calcium, with 622 milligrams every 245-milliliter cup.

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