In the New Year, many people want to lose weight, but the calorie advice you find online can feel confusing. You might see different numbers, plans, and rules, and it can be easy to feel overwhelmed instead of confident about what to do.
That’s where Hodgson Pharmacy in Longfield comes in. As a trusted local pharmacy near Dartford and Gravesend, we offer pharmacist-led weight loss support designed for your body, your lifestyle, and your long-term goals. We provide personalised, evidence-based advice and, where appropriate, access to weight loss injections under medical supervision. Here’s why local weight loss support can be easier to follow than online plans.
What Are Calories?
Calories are energy from the foods and drinks we choose. Our bodies use this energy to move, think, breathe, and stay warm. Calories are not something to fear; we need energy to stay healthy and active.
How Does Weight Loss Work?
Weight loss happens when we use more energy than we take in. In other words, you burn more calories than you eat over a period of time. A slow and steady approach is safer and easier to keep up. Very low calorie plans can leave you tired and make it hard to stick with them in the long run.
Is There a Set Number of Calories for Weight Loss?
There isn’t a single number that fits everyone. Your calorie needs depend on several factors:
- Age affects daily needs
- Body size matters
- Activity level matters
- Daily routine influences energy use
These factors explain why copying someone else’s target often doesn’t work for you.
Typical Daily Calorie Ranges
These are starting points to guide you, not hard rules. Remember that individual needs vary.
- Men tend to need about 2000 to 2600 calories per day
- Women tend to need about 1600 to 2000 calories per day
What Are the Risks of Eating Too Few Calories?
Eating too little can leave you tired, moody, and short of energy for daily tasks. It can also make it harder to stay motivated. Very low calorie plans are difficult to maintain without support.
- Low energy and fatigue
- Mood changes
- Trouble concentrating
- Weight may bounce back once you resume normal eating
Calories and Exercise: How Do They Work Together?
Movement helps you burn energy and can support weight loss without cutting calories too much. You don’t need intense workouts to make a difference. Small changes add up over time.
- Take the stairs whenever you can
- Go for a short walk after meals
- Do quick bursts of activity like cleaning, dancing, or gardening
Why Does Food Quality Matter as Much as Calories?
Choosing filling, nutritious foods helps you feel fuller and manage hunger while you reach a calorie target. A balanced plate makes it easier to stay on track.
- Include fruit or vegetables at most meals
- Choose whole grains and lean proteins
- Add fibre from beans, oats, and similar foods
- Stay hydrated with water
Common Mistakes People Make When Counting Calories
Many people focus only on the numbers and overlook daily habits. It’s easy to go wrong if you don’t plan ahead.
- Under-eating or skipping meals
- Overestimating calories burned through exercise
- Focusing only on numbers rather than habits
A practical approach
- Start with small, steady changes you can keep up
- Pair sensible meal choices with gentle activity
- Seek support from a local pharmacist who can guide you through safe options
If you’d like personalised help, Hodgson Pharmacy in Longfield can support you with clear, practical steps and safe options suited to your life. We can work with you to set realistic goals, plan meals, and consider appropriate options under medical supervision when needed.