The ratio of proteins, fats and carbohydrates form the calorie content of any product. Fats give us the most calories. And everyone has long known that fatty, high-calorie foods – this is the cause of excess weight. In this regard, in parallel with physical activity, it is necessary to reduce the number of calories in your daily diet. Everyone should know their daily calorie intake (you can calculate it using the online calorie calculator). Everything that is above this norm will turn into fat and become overweight, read about it in the material estet-portal.com.
Control your calorie intake and lose weight: ways to control it
Without fuel such as proteins, fats, carbohydrates, our body will not be able to fully function. During the assimilation of food, we receive energy, it is measured in calories (Cal) or kilocalories (Kcal). What to do so that this energy does not harm health and does not turn into "problem areas"? on the body?
- Limit sugar
Sugar has no biological value other than calories. The entire modern world is struggling with the amount of sugar in food: most processed foods have a lot of sugar (calories) in their composition. It provokes a feeling of hunger and causes obesity. Try to reduce or eliminate your sugar intake altogether. After that, your skin condition will improve, your intestines will work better, your weight will stabilize and your teeth will be in order.
- Prefer vegetables and fruits for food
By adding vegetables and fruits to your diet every day, you will noticeably improve your health. With a low number of calories, they saturate the body with nutrients and reduce the feeling of hunger. Make fruits and vegetables your snack instead of cookies or chocolate. Their calorie content is on average 100 kilocalories less than the calorie content of the same amount of other products. Make fruits and vegetables your own. In this way, you will reduce the feeling of hunger, and protect yourself from extra pounds.
- Choose low-fat foods
Fat intake should be 30% of the total daily diet. Shop for fat-free or low-fat foods at the store: dairy products, lean meats, fat-free hams. Good alternative – this is a replacement of meat products with fish and eggs 2-3 times a week.
- Drink plenty of water
Drinking 2-3 liters of water a day helps to break down fats and further remove them from the body. Also, water, filling the stomach, reduces appetite in a natural way (before taking the main course, drink a glass of water), removes toxins, relieves constipation.
- Cook food properly
Minimize the consumption of fried foods (you can indulge yourself once a week). Before cooking, remove skin from chicken and visible fat from any meat. Be careful with sauces: choose those that contain less fat.
- Sleep
The process of weight loss is related to the number of hours allotted for sleep. Lack of sleep causes an increase in the production of hormones that stimulate appetite. Prolonged sleep has a positive effect on health. Having enough rest, you will be much more energetic and active throughout the day.
How many calories do you need per day to lose weight
With some diets, we cut calories to a minimum. As a consequence – this is a metabolic disorder, loss of strength, burning muscle tissue instead of fat, feeling unwell. After such low-calorie diets, the weight quickly returns.
BLOCKCODE If you want to lose weight effectively and for a long time, then the main thing is – do not starve, but properly distribute the nutrients that come with food.
Selection of the required number of calories for weight loss – it is an individual work. The optimal caloric content of the daily diet for weight loss is from 1000 to 1500 Kcal, of which 20% falls on proteins, carbohydrates – 50%, for fats –30%.
An important point in reducing caloric intake is:
- do not consume more than 100 grams of carbohydrates per meal;
- Calorie intake must be below 2000 kcal per day;
- do not eat fruits and vegetables before bedtime;
- Animal fat will suffice by eating lean meat.
It is possible to stick to a calorie intake that will never make you gain weight.
And you can choose foods according to their calorie content in such a way that the accumulated fat will “melt before our eyes”. We hope you use the above tips on how to lose weight by reducing your daily calorie intake and see the results of your efforts soon.
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