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Losing Weight Without Crazy Diets: Reducing Your Daily Caloric Intake

Updated on December 3, 2016

The Healthy Alternative

The healthiest way to lose weight is neither crash diets or rapid bursts of exercise. The body responds best to slow changes in terms of food and exercise.

For example, someone who has an inactive lifestyle should not jump straight into a series of intense exercising because this is not giving the body enough time to adapt.

On the other hand the rule is similar for people who may take part in intense diets. This is a problem — the majority of all intense diets will leave your body deficient. Perhaps in vitamins, protein intake, or hydration levels, there is a huge nutritional profile at risk. The sudden changes to the body is stressing it several times more than other healthier methods.

Energy Demands and Weight Loss

Your body uses food for energy, and the amount of energy consumed is measured in calories — any spare calories are stored as fat.

Your body has a specific calorie requirement, and this depends totally on your bodily maintenance and your daily activities, regardless though, if you consume more calories than you need for that day, you will inevitably gain weight.

To lose this extra weight you must get your body to use up the excess calories which the body has stored as fat.

What is the healthiest way to get rid of these spare undesirable calories?

  • By slowly reducing your calorie intake.
  • By slowly increasing activity levels.

Increasing those activity levels

By burning off those excess calories we can start shifting what's not desirable.

Do you need to be hitting the gym everyday to achieve this though? Of course not! By simply doing light activities everyday can increase our calories burned — walking instead of driving is simple exercise which can over time have significant changes, another example is doing some press-ups or getting up and dancing during TV advertisements! (every little helps)! The rule here is every time you do some form of exercise whilst not exceeding your energy limits will mean you are slowly losing weight the healthy way.

But how can I find out my daily calorie intake?

A healthy alternative
A healthy alternative

Daily Calorie Intake: Diet & Nutrition

If you're overweight you should not continue with your current eating habits if you really want to lose weight with the healthiest method. It's just not possible to continue to consume food which has more calories than your Daily Calorie Intake.

Cut out foods creepnig over your daily caloric intake slowly, you can still eat treats within a balanced diet but eat it in moderation and think about slowly eating fewer foods which you would might consider 'junk' food or 'empty calories'. This approach will give your body time to adapt.

One of the best habits you can develop is to record your daily caloric intake and make sure you do not exceed it whilst consistently participating in exercises suited to your level of fitness. This may shed only a few hundred calories in a week. But the slow change is not radical or dangerous. It is the start of a healthy weight loss lifestyle but as you get use to moderating your caloric intake and making healthier diet choices you should notice a consistent improvement in your health.

A Brief Summation

  • Do not exceed your daily caloric intake
  • Consuming fewer calories to reduce your daily caloric intake is the goal. This approach will definitely make you lose weight.
  • Change your diet slowly but stay consistent with the new changes.
  • Start exercising at an intensity and frequency you are comfortable with and as advised by a health care professional. Build intensity as you lose weight and improve your fitness.
  • Avoid junk food for healthier choices such as vegetables, herbs, spices and fruits.

Motivation For Exercise

Usually the hardest part of doing some form of exercise is getting those trainers on and getting out the door. The attitude we need to lose weight the healthy way requires great self-control and discipline - everyday you train is an achievement itself. Give yourself credit each time you come a step closer to your goals. Enjoy your mini-victories on a day to day basis.

Shortcuts & Goals

Remember there are no shortcuts around quickly losing weight with a healthy approach, it takes a long time to put on so expect it to equally take a long time to take off but don't let that worry you now, start planning your goals.

Whatever your goal is make sure it is a realistic one, its better to keep consistent attainable goals so you can constantly reassess how well you're doing and reflect on the achievements you've already accomplished.


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    • profile image


      5 years ago

      Thank you for making the honest effort to discuss this. I feel very sturdy about it and would like to learn more. If it’s OK, as you achieve extra in depth knowledge, could you mind adding more articles very similar to this one with additional info? It might be extraordinarily helpful and useful for me and my friends.

    • profile image


      5 years ago

      I also found a website that can help you

      It's only for the Dutch though


    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Thanks for the recommendation but it's in Dutch?

    • profile image

      easter promise 

      7 years ago

      Found a site that could help also:

      It helpt me a lot.

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hey Xpressions.

      I'm glad you liked the Hub!

      Thanks for the comment!

    • Xpressions profile image


      7 years ago

      tremendous job with this hub scottway i am motivated!

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hello midnightbliss!

      Consistency and slow progression is key for losing weight the healthy way.

      I appreciate your comment.

    • midnightbliss profile image

      Haydee Anderson 

      7 years ago from Hermosa Beach

      little but consistent changes we make in our diets can make a big difference through time. just be patient and be consistent with your efforts and it will be paid off.

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hi there issty

      You're very welcome for the hub!

      I couldn't agree more with what you said!

      Weight loss is a very slow progress but usually people make the quick decision to lose weight and thus expect to lose weight quickly... As a consequence under their own expectations they give up with a lack of progress because of the wrong approach they take! Anyway,

      Thanks for the comment!

    • issty profile image


      7 years ago from Mojlish

      Thanks for good hub....

      i think, Lose weight in a healthy way means no more than half a kilo a week to lose. Lose weight too fast is not good for health, including heart is a heavy burden. In addition, usually fall quickly by following a crash diet and it can not sustain life, with the result that the weight quickly fly again.

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hey Rainy28.

      I'm glad you liked this Hub and thanks for following & commenting!


    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hello again Jfrint.

      Thanks for stopping by and reading!

      I'll have another hub up soon don't you worry :)

    • Jfrint profile image


      7 years ago

      A brilliant article - very informative and well written.

      I look forward to reading your next hub Sottway!

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hey Injured lamb.

      I'm glad you enjoyed the hub. (and the kid photo)

      I will come check some of your Hubs out but thanks for stopping by for a read though!

    • Injured lamb profile image

      Injured lamb 

      7 years ago

      Thanks for the great sharing Steve, love your simple yet organized style of presenting, and well, the kid photo as well, agree much with what you have written. Thanks again for the well done job...

    • CupClothing profile image


      7 years ago from arlington

      fantastic hub sottway!

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hey tarajeyaram! Thanks for the great reply. You are right, if you moderate what you do you shouldn't push out of your own boundaries to quick - doing so we avoid all those nasty injuries and ailments!

    • tarajeyaram profile image


      7 years ago from Wonderland

      We should always do things in moderation. Its true your body needs time to adapt. When you exercise or life weights slowly, you allow the muscles to stretch normally and allow for natural tension to build. Otherwise, you might injure yourself and may have to see your doctor. Great advice. Thanks for sharing some positive advice.

    • Sottway profile imageAUTHOR


      7 years ago from Worldwide

      Hey everyone. Thanks for some excellent replies.

      @gmmurgirl The body is precisely like a bank. Its just bad news if you find yourself passing the limit!

      @musclequest Yes you are right. Some diets are just plain ridiculous, for serious health complications for a loss of a few Lbs of weight, I'm glad this Hub is raising awareness of healthy diets to.

      @samanthamayer you're welcome! It's great to hear you are going to get serious, good luck!

    • samanthamayer profile image


      7 years ago from New Zealand

      Good hub, thanks for sharing! I am always terrible with New Year's resolutions around fitness because they are never realistic. Time to get serious I think.

    • musclequest profile image


      7 years ago from Johannesburg,South Africa

      These days diets are so harsh and extreme,a large number of pounds lost but at what price.a smaller waist line in the short term but health issues on the long run.stay healthy people

    • gmmurgirl profile image

      Shan Moore 

      7 years ago from Philippines

      This is so true. The body is like a bank. If you don't want to put on weight, either you eat just the amount your body needs or engage in physical activities to burn unnecessary fat. Thanks!


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