Losing weight, how many calories should you eat per day, is something that “beautiful women” always desire to have the waistline as desired. To lose weight we need to eat fewer calories than the total amount of calories our body consumes each day. However, if you want to lose weight effectively and sustainably, you need to know how to scientifically reduce the amount of calories you put into your body so that your body does not starve.
1. Average calories per person by age
The total number of calories each person needs per day will be different and depends on many factors such as age, gender, level of physical activity, etc. Therefore, when you need to lose weight or maintain weight, it will affect the amount of calories you need to consume.
On average, how many calories should you eat per day to lose weight? It is estimated that adult women need 1,800 – 2,000 calories, of which adult men need 2,400 – 2,600 calories per day. However, each age and gender has the lowest calorie needs for people who are less physically active and the highest for people who are regularly active and have high exercise intensity.
In fact, to gain weight you need to provide more calories into your body than you consume each day. On the contrary, you will lose weight if the amount of calories your body consumes is greater than the amount of calories you take in each day.
2. Which method to lose weight safely
Currently, there are many ways to lose weight safely without cutting too many calories. However, if you cut too many calories, you will affect your health due to lack of calories to maintain daily physical activities.
If you lose weight properly, it will help you regain the body shape you desire and vice versa.
Measures by which you can cut too many calories like;
- Cut down on portion sizes
- Find out how many calories you put into your body on average and plan to cut back on your meal plan.
- Drinking lots of water is an effective method to help you lose weight and keep your body from being hungry.
In addition, you should not believe the false claims of foods with weight loss functions of unknown origin. Therefore, to achieve effective and safe weight loss, you should prioritize healthy foods such as rayu, fruits, grains and lean proteins. Besides, you can also ask for advice from a nutritionist to help you make an appropriate plan.
3. Foods to use when using to lose weight
Here are 5 diet and lifestyle changes:
3.1 protein
Protein is considered the “king” of nutrients. You can add it to your diet in a simple, effective way and you don’t need to make much effort to lose weight.
According to researchers, protein has the effect of speeding up metabolism and helping to suppress appetite. And protein can increase the body’s burning amount by 80 – 100 calories per day.
In other words, you can easily increase or decrease the amount of calories you take in by simply adjusting the amount of protein in your daily diet. day.
Besides, protein can help you reduce cravings. In research, consuming 25% of your daily calories from protein reduces your thinking about food by 60% and reduces your desire to snack in the evening by 50%.
3.2. Avoid sugary foods and fruit juices
Implement and eliminate sugary drinks from your daily diet. Such as soft drinks, fruit juices, chocolate milk and other drinks Because these drinks are one of the foods that cause the most weight gain in the daily diet
According to research, sugary drinks are associated with a 60% increased risk of obesity. Natural sugars in fruit are good, but large amounts from added sugars and sugary drinks can harm your health in a variety of ways. aria-describedby=”caption-attachment-6941″ style=”width: 800px” class=”wp-caption aligncenter”> One of the simple ways to lose weight is to drink lots of water. You must drink enough and provide enough water for your body. 2 liters of water a day (equivalent to 8 glasses of water). Drinking water every day helps the body burn about 96 extra calories. Besides, you should choose the time when you drink water is also an important factorimportant. That is, drinking water before meals helps you reduce hunger and makes you eat less. When combined with a healthy diet, drinking plenty of water (before meals) is helpful if you need to lose weight. However, you can use caffeinated drinks such as green tea, coffee, etc., which promote metabolism in a short time. People often think of: “Exercise to lose weight”. In addition to exercising to lose weight, you can improve your health, lower the risk of disease, and feel refreshed every day. You can choose a sport you love such as walking, swimming or jogging,… A low-carb diet can help you gain two to three times more weight than a low-fat diet and limits calories. Therefore, cutting down on starch is also an effective way to lose weight, because it reduces appetite. You just need to make sure your daily menu is full of quality, rich in fiber and focuses on fresh and pure foods. However, many people still think: ‘To lose weight is to skip meals’. In the long run, the body loses strength and lacks nutrients for the body to nourish. Therefore, you just need to change your diet and lifestyle simply, which includes exercising, drinking water properly, increasing protein and reducing starch. Hopefully this article will help you find training methods and diets. Drink according to yourself. Besides, you can’t see results in a day. Therefore, you need your perseverance and endurance. Wishing you success in losing weight and finding the body you’ve always dreamed of! Kim Dung
3.4. Exercise
3.5. Reduced carbs
