A flat stomach: How much you will eat for a flat stomach and toned

Learn how many calories you should consume daily is the goal of any diet. Win, lose or maintain weight requires you to eat different amounts and do not know how many are eating you will never achieve your goal and get the flat stomach and toned and now I'll show you how to eat to achieve this.
How calories are stored

Every calorie that enters your body burns or is stored (if everything is working fine). Think of your body like a car. When you put 20 gallons of gas in the tank, they will stay there unless they immediately burn what's left in the tank for use later. The same goes for your body. If you eat 3000 calories a day but do not burn energy, your body is going to save what is left (as fat in various parts of the body as glycogen in liver and muscle). One pound equals 3500 calories. If you eat 4500 calories and burning 1000 (a situation not realistic) in one day, you'll gain a pound.

Depending on how much you eat, you will gain weight, lose or maintain your current weight. Keep your weight is as easy to understand. Remember that if you eat too much your body stores the extra calories for future use which would result in weight gain. If you do not eat enough, your body started to burn stored fat making the weight go down.

Once you calculate how many calories you burn per day, all you need do is eat the same amount. If you are constantly burning and eat 2500 calories per day, your body does not begin to use stored fat for energy. Nor will accumulate more fat because it burns the same amount.

To know how many calories you spend per day using the calorie calculator. This uses the Harris-Benedict equation which calculates the calorie expenditure using your height, weight, age, gender and activity level. It is only an estimate so you need to monitor your weight and adjust your calorie intake accordingly.
You should eat less than you burn

Losing weight requires you to eat less than you burn. If you give your body 100% of its energy needs, this is going to take mostly stored fat and this makes you lose weight. Probably with some diets can lose a lot weight in a short period of time. These solutions are temporary because the amount of calories you need to cut leaves you hungry all day and soon you will not be able to keep pace. Once you start eating normal weight will increase again.

A healthy diet reduces from 1 to 2 pounds per week. Remember, to lose 1 pound you need to burn 3,500 calories more than what you eat. You can not do this in one day (a healthy diet is not losing 1 pound a day but 1-2 pounds per week) so you need to organize this calorie deficit for a week (the difference between calories consumed and burned). If you divide 3500 calories than 7 days per week, the result is 500 calories per day. This means that each day, you need to burn 500 calories more than you eat to lose 1 pound.

If you want to lose 2 pounds a week, doubles your calorie deficit of 1000 calories per day. This might seem like too big a deficit but we could create with a combination of eating less and exercise yourself more. No need to remove 500 calories from your diet. You can burn 250 calories extra per day and eliminate 250 calories from your daily intake to meet the deficit of 500 calories.
How to gain weight to gain muscle and tone up

Gaining weight is exactly the opposite of losing it. To gain weight you need to eat more than you burn so your body can use that excess energy to build muscle. There is no way to gain weight if you are not creating a surplus of calories. The same science that is used for weight loss can be applied to win. To gain 1 pound per week you need to create a surplus of 500 calories per day. Duplicate it to 1000 calories per day to gain 2 pounds a week.

If you are trying to gain muscle, you have to focus on strength training. If you exercise regularly, your body will start storing those extra calories as fat instead of muscle increase. Gaining weight is easy, gaining muscle is a bit more difficult. A healthy weight gain would be from 1 to 2 pounds per week. If you try to gain weight faster than it'd be growing more fat than muscle.
You should eat healthy calories

Although the final weight is controlled by the amount of calories you consume, not all calories are healthy. If you're trying to lose weight simply can not remove food from your diet healthy only to decrease your calorie intake. You have to get rid of bad food for your health is not adversely affected. The same goes for gaining weight, you can not just eat everything you see because it is not healthy.

If you want to learn more techniques to get the body you want a flat stomach and toned and firm, I recommend you visit flat stomach and firm where you can find more secrets for achieving a permanent basis.