Nowadays everyone is interested in eating enough calories. Even the restaurants also write down the calories of the dishes on their menu. In fact, to understand what calories are, the role of calories in the human body, and how many calories to eat each day to lose weight, we need to start from eating. However, the amount of calories you should eat per day depends on many factors, including age, weight, height, gender, lifestyle, and general health.
What is calorie?
A calorie is a unit of energy. Calories are often used to measure the amount of energy of food and drinks. To lose weight, you need to eat less calories than your body needs every day.
How many calories should I eat to lose weight?
According to studies, the recommended calorie intake for women aged 19 to 51 years old is between 1,800 and 2,000 calories per day. In addition, younger women need more calories than older women.
Men between the ages of 19 and 51 also need more calories than women, their calories varying from 2,200 to 2,400 per day.
People who are energetic or want to gain weight need more calories. For example, children between the ages of 2 and 18 need about 1,000 to 2,200 calories a day.
Or if you want to lose weight, you need to eat less calories. This means that if women want to lose weight, they can only eat an average of less than 2000 calories per day (usually 800 to 1000 calories per day). However, dieting less than 200 calories per day is very harsh and unethical.
What happens if the body consumes too little calories?
A low calorie diet (usually 800 to 1,000 calories a day) can cause constipation, nausea, diarrhea, fatigue. Weight loss fast by “calming down” on calorie intake can cause gallstones, which are especially high in women.
How to reduce calorie intake without having to starve?
We know that in order to gain weight, you need to add calories to your body more than the amount of calories consumed. In contrast, if calories are consumed more than calories are loaded, you will lose weight.
Cutting calories does not mean you have to starve or skip meals, but you still have enough nutrients but less calories.
To reduce calorie intake, you should use foods that are low in calories, rich in fiber, plenty of water to make you feel full faster and longer. And from there, you can maintain a calorie deficit for long periods of time without feeling hungry or craving.
Here are five tips to help you lose weight successfully without having to starve
1. Eat more protein
Eating more protein can reduce your appetite, cut about 60% of your hunger and increase the amount of calories you burn.
When it comes to weight loss, protein is the king of nutrients. Adding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort; Especially protein will help you prevent or significantly reduce the risk of weight gain again.
Many studies show that protein helps your body speed up metabolism and help reduce your appetite. Because protein requires energy to metabolize, a high protein diet can increase calories up to 80-100 calories a day.
Protein is also the most satisfying nutrient ever. Research shows that people who eat about 30% of their calories consume less than 441 calories per day.
In other words, you can easily increase calories and reduce calories intake just by adding protein to your daily diet.
In one study, 25% of the calorie content of the protein reduced food obsessive thinking by 60% and reduced the desire to eat the night by 50%.
2. Avoid drinking bottled soft drinks
You should know that bottled or fruit juice is the food category that makes you the fastest fat in the modern diet. Therefore, you should remove the calorie-laden glucose from your diet.
Studies have shown that sugary drinks increase the risk of obesity, especially in children by up to 60%. In addition, they have a serious impact on digestive health and increase the risk of all diseases.
You can add sugar to your body by eating fruit. Sugar in fruits is a natural way of health, especially the fruit fiber will help to help you lose weight more effectively.
3. Drink plenty of water
One day you should drink at least 3% of your body weight. If you are in summer or exercising a lot of sweat, you should add water to your body’s needs.
Studies show that drinking 2 liters of water (or 8 glasses of water) a day can help you burn about 96 calories a day.
n one study, drinking half a liter of water before meals for about 30 minutes will help you lose more than 44% of weight in about 12 weeks.
In addition to water filter, you should also add 1-2 cups of fresh lemon juice, green tea added fresh lemon every day, will help to promote metabolism in your body more continuously and faster, simultaneously. Helps to consume more calories in a shorter time.
4. Do exercise
As you know, when we eat less calories, our bodies will always tend to burn less. And that’s why limiting calorie intake over a long period of time can dramatically reduce your body’s metabolic rate.
Not only that, calorie restriction in the long run not only loses muscle mass but also slows down or slows down your metabolism. And regular exercise is the best solution to help you overcome this condition.
Plus, along with a healthy diet, exercise will help you lose weight faster, more effectively, live longer, lower risk, more energy and feel better every day.
5. Reduce the amount of carb, especially refined carb
Cutting or removing refined carb from your diet is a very effective way to lose weight.
Studies have shown that if you eat a low carb diet you can lose 2-3 times more weight than a calorie-restricted low-fat diet.
Not only that, low carb diets also have other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
However, if you do not want to eat low carb diets, you just need to make sure you choose healthy foods that provide healthy carb, such as cracked rice, oatmeal, green leafy vegetables, fruit, natural fermented yogurt, etc.