What is a calorific diet?
Calories are a unit of energy to measure the energy content of food and beverages. To lose weight we need to burn more calories than we consume on a daily basis.
How many calories we should take each day to lose weight?
Reducing the number of calories we take each day is the most effective method for weight loss. However, figuring out the exact amount of calories we need to burn each day depends on various factors including our sex, age, body size, and activity level.
When we are trying to lose weight it is important to create a calorie deficit by consuming fewer calories than we normally do. Some people eat less while physically being more active. As a rough estimate, we must restrict our calorie intake to (Body weight (in Lbs.) * 12 – 500) calories per day to achieve an optimal fat loss while maintaining protein intake >= 0.75 * Body weight (in Lbs.)
How to reduce calorie intake for fat loss?
Cutting the number of calories, we consume each day would be an effective method for weight loss. Choosing nutrient-dense foods like whole grains, nuts, fruits or vegetables can be a healthy option for us instead of poor ones such as soda, donuts, or candy.
Here are simple 5 ways to lose weight:
1-Eat more protein:
Increasing the protein amount may keep us full and curb our appetite. It may also help us to fight against cravings and hunger pangs. A high protein diet helps to prevent weight gain and maintain muscle mass. Protein include may include eggs, meat, poultry, nuts, seeds, or legumes.
2-Drink more water:
Hydration is associated with weight management and prevents kidney stones. Drinking water before a meal reduces hunger and reduces weight. Along with this, we must try other beverages like coffee or green tea to meet our hydration needs.
3-Limit sugary drinks:
Restrict intake of sweetened beverages including soda, fruit juices, or chocolate milk. Studies indicate that intake of sugary drinks leads to obesity and other health issues like heart disease, liver problems, and type 2 diabetes.
4-Exercise:
Calories restriction may slow our metabolic rate and increase appetite. Weightlifting can limit muscle loss and help to minimize muscle changes during long-term calorie restriction. If we cannot go to the gym, we must do pushups, squats, and sit-ups at home. Cardio exercises such as walking, swimming, or jogging are also important for losing weight and supporting overall health.
5-Reduce intake of refined carbs and ultra-processed foods:
Refined carbs include white bread, pasta, crackers, white rice, sugars, and other sweeteners. Also, avoid ultra-processed foods like fast foods packaged snacks, or candies.
