Each time someone decides to lose weight he questions: How many calorie should I eat to lose weight?
Here is an accurate and scientific calorie calculator and five signs-based suggestions on the best way to reduce calories. How many calories are needed in average?
For example, an average woman needs to consume about 2000 calories daily to maintain her weight or 1500 calories to lose one pound of weight per week, while an average man needs to eat 2500 calories to hold weight and 2000 to lose one pound of weight every week.
Nevertheless, the right answer of the question «How many calories should I eat exactly» depends on a variety of factors, including metabolic rate, height, current weight, age, physical activity and many others important indicators.
What exactly are calories? How many calorie should I eat to lose weight?
Most people are faced with real questions: what are calories, how many calorie should I eat to lose weight and how I can calculate the total number to begin losing weight. Let’s talk about this one by one.
A calorie is a unit of energy measurement. Calories are often used to assess the energy content of drinks and foods. So if you want to lose weight, you should eat fewer calories than your body burns every day.
The finest Internet Calorie Counters
Here is a listing of free websites where it’s possible for you to add the foods you are eating to keep an eye on your calorie consumption: 5 Greatest Calorie Counter Websites and Programs. They will help you to find out how many calorie should you eat to lose weight. All these sites are accessible on-line and contain programs for Android, iPhone or iPad devices. Try to use a calorie counter to determine how many how many carbs, fat, and protein, calories and vitamins you are consuming. Such real detailed calculation may shock you.
The best way to reduce calorie consumption without starving yourself
So, maybe you continue to ask: “How many calorie should I eat to lose my weight?” Calories are only a measure of energy. We are well aware that to put on weight the bulk of calories should entering your body than leave it. So if more calories are leaving your body than are being received, then you are indeed losing weight. However, attempts at rapid weight loss through severely restricting calorie intake are unreliable and can lead to negative consequences. Even through this method works well for many people, the most part ends up starving and give up on their diet. Therefore, to maintain the calorie deficit without starvation and breakdowns, you need to apply several methods. Here are 5 efficient diet/lifestyle changes which were revealed to help to slim down in numerous studies.
Eating more protein can decline appetite for 60% and burn off more calories
Protein is a source of nutrients for slimming down. Adding protein to your diet plan is the easiest, most efficient, tasty and recommended method to lose weight. Research has shown that consumption of protein boosts metabolic rate and reduces your appetite. Protein is one of the most valuable nutrients needed for growth and development of the organism. One study revealed that individuals who ate 30% of calories as protein, mechanically consumed nearly 441 fewer calories daily. To put it differently, you reduce calories just by adding protein to your diet plan as well as you can quickly take calories outside.
If you decided to lose weight efficiently and with minimal effort, you should increase the consumption of protein constantly. Not only does protein help reduce the burden, but there is also a significant number of foods that help you lose weight.
For much more information, read this in-depth post about how much protein you ought to eat.
Bottom line: Raising protein intake prevents overeating, boosts metabolism and significantly reduces hunger. That leads to proper natural and gradual weight loss.
Exclude the sweet soft drinks, which cause more harm to your figure than food
Answer me honestly, how often do you ask yourself while opening a coke: “How many calories are contained in this beverage? If I eat according to the diet plan can I drink soda and should it prevent me from losing my weight?” Really? So, let me explain it in detail.
Another comparatively simple way is to exclude liquid sugar calories from your diet plan. Such beverages like chocolate milk, fruit juices, sodas and other drinks which contain sugar. These “products” are one of the most fattening facets of our modern diet. The reason being liquid calories aren’t “perceived” by the brain like solid calories. Our brains do not compensate for the calories and are not forced to eat less of other foods after “soda pop”. Studies show that sugary beverages are firmly linked with a heightened danger of obesity, with one study in children demonstrating a 60% increased risk with daily using of sugar-sweetened drinks.
Apparently, the damaging effects of sugar go way beyond gaining weight only, it increases your threat of a wide range of ailments and can have devastating consequences on metabolic activity. Despite the small contents of natural sugar in food (such as fruit), that is quite acceptable, substantial quantity of additional sugar and sugary beverages can lead to the real disaster. There’s completely NO physiological requirement for all these drinks, but the consequences of their effects in humans can be severe.
Bottom line: Because liquid sugar is the one most fattening part of the Western diet it’s important to exclude sugary soft drinks and fruit juices.
A large quantity of water conduces to weight loss
One more useful and easy way helping on the Weight Loss is to drink more water. Drinking about 2 liters (68 oz, or 8 glasses) of water daily can help you to burn off more than 96 calories daily. It’s crucial to understand When it’s better to drink water because if you drink water before the meal, your appetite will be reduced, that significantly level down the eating calories. If you combine a healthy diet with the necessary intake of water (especially before eating), the weight loss will not keep you waiting. Caffeinated drinks like green tea and coffee are also permitted.
Bottom line: Researches has shown that drinking a large quantity of water is raising the metabolic rate.
Workout and physical activity are ought to be in your healthy life
Our bodies compensate by making us burn off less when we consume fewer calories. The sustained caloric restrictions lead to decelerating metabolism. But nevertheless, it may bring about a loss of muscle mass. Muscle is metabolically active, so this may reduce metabolism. Obviously, we don’t want only to lose fat; we need to be of strong constitution first of all.
Cardio trainings like swimming, walking or jogging are pleasant and very useful and, moreover, are one of the best opportunities how to lose a pound a day. Not so much for weight reduction, but for general well-being and optimal health.
Bottom line: Weight training is not unimportant as it prevents the metabolic rate from slowing down and inhibits muscle loss.
Reduce carbohydrate consumption, especially sugars and processed carbs
Cutting carbs is quite a robust approach to slim down. When people follow my recommendations, they eat fewer calories mechanically. Also, low-carb diets also have advantages for well-being, particularly for individuals who have metabolic syndrome or type 2 diabetes. But if you don’t wish to go low carb, that’s not so bad. Only ensure you eat quality fiber-rich carb sources from single-ingredient foods. In case you stick to natural foods, the particular compound of your diet becomes insignificant.