Losing weight has always been a hot topic especially for women. As a result, researchers have come up with different solutions on how to add, maintain or lose weight; with exercise topping the list. However, if you do not limit the calories you take, your weight loss efforts might not be fruitful. So, if your weight loss plan is not working, the question you should ask yourself is, how many calories should I be eating to lose weight?
An average male should take 2500 calories to maintain their weight and 2000 calories to lose weight; while women should take 2000 calories to keep the current size and 1500 to lose weight. Using this calorie counting strategy, you can lose one pound per week depending on your activity levels. Here are some steps to follow when keeping your calorie intake in check.
Use a calorie calculator
Using a calorie calculator is the first step towards weight loss. If you skip this step, chances are your weight loss efforts will not work at all. A calorie calculator needs your gender, age, height, current weight, and level of physical activity to determine how many calories you need per day. They use a unique formula, the Mifflin St. Jeor equation, to calculate the resting metabolic rate. So, you can use a calorie calculator to maintain, add or lose weight. To be honest, this information might be enough to help you lose weight, but if you combine it with exercise, you get more benefits than just weight loss.
Find a way to reduce calories without starving yourself.
After calculating the calories, you need to implement the plan. Make this plan your daily routine, and it’s okay to “reward” yourself with “cheat days” once in a while; It helps reduce stress and make things interesting. So, if you’re wondering how to implement the calorie strategy without starving yourself, try this plan.
Have protein in every meal; it helps to reduce cravings and increase metabolism. Usually, 30 to 40 grams of proteins in every meal could work fine but refer to your daily calorie needs for more information. The idea behind it is to give your body some serious work to break down the proteins. So, if you get this right, you’ll have a 60% reduced craving and most importantly, reduced weight.
Also, drink water instead of soft drinks and fruit juices. Soft drinks are the leading cause of obesity and lifestyle diseases today. Avoiding their use can go a long way in making sure your weight loss efforts are fruitful. Use water as an alternative to give the body the much-needed metabolism boost.
Eliminating processed foods in your diet is a significant step in your weight loss efforts. So, replacing the processed foods with whole grains presents more benefits than just weight loss. They require more energy to break down, and that results in increased metabolism; weight loss comes as a result of this process.
If you follow this simple steps, you have better chances of losing unwanted weight and significantly increase your chances of survival.
Last Updated on July 27, 2021
