All your efforts for weight loss have gone in vain! This is because you did not calculate how many calories are required for losing weight. Sometimes individuals do not diet the right way. Thus, resulting in inappropriate results. Weight loss is a wide concept. Most of the women in the United States strive to shed those extra pounds but are unable to do so. As you may be knowing diet is the key.
Females usually ask the same question “how many calories do I need to lose weight? or how many calories I must burn for weight loss?’ On average females require 2000 calories per day. However, there are tons of weight loss hacks. Read the article below to find the complete guideline for limiting your calorie intake.
What are Calories?
Your everyday foods contain an energy named as calories. They are somehow responsible for the fat formation in the human body. Therefore, if you are looking forward to losing weight calorie control is important. You must reduce your daily calorie intake to the ratio of your workouts.
1- Increasing the intake of protein helps to minimize hunger and burns more calories
You must be wondering how this macronutrient act as a fat burning fuel? If you add protein to your diet, it slows down digestion making your stomach satisfied for a longer time. It requires more of your energy because of its thermic effect, which means it helps in digesting food into a small and absorbable component. It also reduces craving for food, increases metabolism but always keeps one thing in mind that the number of calories you lose should be greater than the amount you consume.
2- Say no to beverages containing sugar
During your weight loss journey, it is very much important to avoid liquid sugar calories from your diet. It includes carbonated (soda, coca cola, tonic water), non-carbonated (fruits juices, fruit drinks, fruit nectars, coffee, tea), alcoholic(wine, brandy, beer, whiskey). These foods contain a high amount of sugar which reduces your ability to burn fat leading to weight gain. The side effects of these foods just go way beyond weight gain. It reduces metabolism, increases belly fat, higher risk of heart disease and kidney problems. But intake of natural sugar present in fruits (watermelon, guava, pear, oranges, blueberries, strawberries, peaches) is totally fine because it helps in burning fat, boost metabolism helping you reach your weight loss goal. So there is no need of sugary drinks in your diet. No doubt it satisfies your taste for a short period of time but long-term effects will ruin your health.
3- Drinking more water can help you lose weight
As we know our body contains about 60% of water, it is a very important for our body, otherwise, our body will become dehydrated. But have you ever wonder that water could aid weight loss. Indeed !! it is really helpful for weight loss, it is calorie free, it acts a calorie burning fuel because whenever you consume any food or water, your body has to burn calories to process whatever is coming in, water also has thermic effect, helps in reducing craving for food, boost metabolism, it powers your workout, it is better if you drink water before work out about an hour before, as these activities require stamina, it blocks muscle cramps, keeps your joints lubricated. Drinking water before every meal reduces your hunger and you end up eating less. I would suggest you make it a habit of drinking about 16 ounces (500ml) of water before a meal. So try to keep yourself hydrated!!
How to know if you are well hydrated or not? A simple rule is to the color of your pee, you’ll know you are hydrated if your urine is clear or very light in color. Dark color means your body is not hydrated as per the requirement.
4- Adding exercise to your weight loss plan is really helpful
Physical activity would be of great use in accomplishing your weight loss goal. It helps in burning calories and strengthening of muscles. Apart from aiding weight loss, it has many health benefits attached to it, helps in reducing depression, boost your self-esteem, often exercise is prescribed as a medical treatment for depressed patients and it has been observed that exercising improves mood as compared to those prescribed with drug therapy. It helps curb appetite. But I have heard people saying that exercising makes them feel more hungry, it does happen but for a shorter period of time. Exercise might lower the level of ghrelin, a hormone that increases the appetite of short-term while raising the level of peptide YY, a hormone that curbs appetite. But if it is not possible for you to hit the gym, try doing exercises at home( squats, push ups, sit ups, etc). cardio is another helpful method which includes walking, swimming, running, jogging.
5- Eating less carbohydrate
Reducing the intake of carbs in your diet can be very helpful in reducing weight, the main reason behind is consumption of food with a higher amount of carbohydrate results in weight gain.when you start avoiding carbs, you will feel less hungry as it decreases appetite. It is healthier, adds to your well being. But some amount of carbohydrate is not harmful. So here are the lists of bad and good carbohydrate.
- Whole grain products(brown rice, whole-grain pasta, beans, whole wheat bread, whole oats, buckwheat, millet, whole rye, whole-grain barley and whole-grain, corns, fruits, and vegetables). These foods are a source of vitamins, fiber, minerals which is very healthy.
- Refined grains such as white bread, pizza crust, pretzels, hamburger buns and mega muffins, these are refined carbohydrates containing a high amount of glycemic negatively affecting blood sugar levels. Chips, cookies, sodas, bagels, cake, pastries, pancakes, soda, high fructose corn syrup and baked good are another example of bad carbohydrates.
Weight loss is not an overnight process, you need to continue cutting down on your calorie intake. This would surely help you achieve your body goals.