low calorie diets


Weight loss is literally a game of numbers. Usually eating fewer calories or calorie burning exercises leads to weight loss. One pound of body fat equals 3,500 calories. Therefore, to lose 2 pounds of body weight each week, you need to eat 7,000 fewer calories each week. This means eating an average of 1,000 calories less each day.

If you consider exercise, you may not need to reduce your daily calories so much to lose weight. For example, if you reduce your calories by 700, but also train to burn 250 calories every day, you will still lose 2 pounds a week.

The road to better health

How Many Calories Do I Need To Eat To Lose Weight?

Talk to your doctor about how many calories are best for you. You can get an idea of ​​how many calories you need based on your weight, age, height and activity level.

If you need to lose a lot of weight, you will need to continue to gradually reduce calories over time. Doctors and weight loss experts usually recommend that if you spend a few weeks without losing weight, it’s time to recalculate your calorie goal.

calorie counting

While counting calories, it is important to document everything you eat. Maintain the number of calories throughout the day so that you always know how many calories you have left. There are many free apps that will help you easily keep track of the calories you eat as well as the water you drink. You can find one that works with iPhone or Android devices. Or you may prefer to write them down with a pad and pen. Both methods will work as long as you are consistent in your studies.

Make the calories count

Following a low calorie diet during exercise is one of the most successful ways to lose weight and maintain it. Even if you lose a lot of weight, try not to be afraid. Studies show that losing just 5% of body weight can have a positive effect on health.

The best way to follow a low calorie diet is to make the most of the calories you eat. Not all calories are created equal. If you do not make a good choice with limited calories, you will remain hungry and capricious. This is especially true if you are choosing junk food over real food.

Here are some tips on how to get the most out of your calories:

  • Don’t miss the protein.Try to eat some protein with each meal. Not only will it help you stay full, but it will also help you burn calories. Studies show that protein boosts your metabolism (how fast you burn calories). It also helps reduce your appetite because you feel fuller. There are many sources of protein. Try to choose lean meat, eggs, cottage cheese, fish, nuts and legumes (beans, edamame).
  • Don’t drink calories.When you are on a diet, there is no more important drink than water. Maintaining hydration will help you burn calories. Try to avoid all sugary drinks, such as fizzy drinks, fruit juices and sports drinks.
  • Get rid of the garbage.Of course, you can succumb to longing from time to time, but do not make a habit. Unhealthy calories are also called empty calories. This is because they do nothing to nourish the body. And they also don’t keep it full for long. It is better if you can remove them.
  • Watch the carbs.Carbohydrates come in many forms. They are available in two categories: simple and complex. Complex carbohydrates are usually healthy carbohydrates. These include vegetables, potatoes and whole grains. Simple carbohydrates are often called refined carbohydrates. These include white bread, white rice, potato chips, sugars and are often found in processed foods (fast food and packaged foods). Because fruits contain sugar, it is technically a simple carbohydrate, but is still considered a component of a healthy diet.

Be careful with the size of the serving

Portions of food are larger than before. And when you eat more food, you eat more calories. This can happen especially in restaurants. But you can still eat out, as long as you keep track of calories. Before you start eating, decide to eat half of the food in the restaurant and take the other half home. Dividing food on a plate can help you see when you have eaten half of it. Another option is to order food and share it with a friend or family member who eats with you.

Aspects to be considered

It can be tempting to reduce calories even more for faster weight loss. But it is more difficult to maintain a strict calorie restriction. And you should never do this without your doctor’s instructions. You may find yourself malnourished. In addition, research shows that people who limit too many calories and lose weight too quickly usually eventually regain the weight they lose.

In general, doctors suggest that women should not limit themselves to less than 1,200 total calories per day. Men should not let their daily calories fall below 1800.

Questions to ask your doctor

  • Will a low calorie diet work for me?
  • Is a low calorie diet the best way to lose weight?
  • What foods should I avoid while following a low calorie diet?
  • What foods should I eat while on a low calorie diet?
  • Should I exercise while on a low calorie diet?
  • Are there any appetite suppressant recipes that would help me maintain a low calorie diet?

Means

Centers for Disease Control and Prevention: Reduce calories

Centers for Disease Control and Prevention: finding a balance

National Institutes of Health, MedlinePlus: Diets

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Copyright © American Academy of Family Physicians

This information provides an overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.


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