Now that we understand what a “calorie” is, being a unit of energy measurement in food and drink, it’s important to note that calorie intake and expenditure are crucial factors in determining your body weight. For example, consuming fewer calories than you burn leads to weight gain due to excess, and vice versa, creating a calorie deficit results in weight loss.
However, drastically cutting calories is not a sustainable way to lose weight. While it may be effective initially, it can lead to unbearable hunger and a return to previous eating habits, possibly even overeating.
Therefore, to lose weight safely and effectively, you need to understand how many calories you need per day and follow some dietary principles as follows.
- Increase Protein Intake
Athletes often refer to protein as the “king of nutrients.” By replacing fats and carbohydrates with protein during weight loss, your body will reduce hunger-inducing hormones. This helps you quickly reach your desired weight.
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- Studies show that protein increases metabolic rate, burns more calories, and reduces cravings, especially at night. One nutritional study found that people consuming 30% of their calories from protein reduced their calorie intake by up to 441 calories per day.
- Another 2011 study found that consuming 25% of calories from protein reduced thoughts about food by 60%, especially at night.
- Limit Sugary Drinks and High-Sugar Fruits
- Not only food but certain drinks can also be high in calories. Eliminating calorie intake from beverages is a simple way to reduce overall calorie consumption.
- Research has shown that sugary drinks like soda, sugary fruit juices, chocolate milk, etc., are linked to weight gain and obesity. The sugar in these drinks not only leads to weight gain but also affects heart and respiratory health.
- Opt for low-sugar fruits and drink plenty of water and electrolytes instead.
- Drink More Water
- Drinking water is perhaps the simplest, most cost-effective way to reduce calorie intake. Some studies suggest that drinking water increases the number of calories burned for digestion.
- A small 2014 study found that participants who drank 500ml of ice water burned 2-3% more calories than those who did not. Drinking ice water boosts calorie burn as the body uses calories to warm the water to body temperature for digestion.
- Timing of water consumption is also important; drinking a 500ml glass of water 30 minutes before a meal can create a sense of fullness, reducing calorie intake during meals.
- Exercise Regularly
- Limiting calorie intake for a long time can affect metabolism, leading to muscle loss and less flexible muscle activity. Plan your daily calorie needs to maintain activities.
- The best solution to prevent these issues is to engage in physical activities like gym workouts, swimming, running, etc. These activities help prevent muscle loss and metabolic rate reduction due to calorie cutting. Exercise also has other benefits like improving health, increasing lifespan, and reducing chronic diseases.
- Plan Your Nutrition
- According to nutrition experts, planning meals is important when cutting calories for weight loss. A clear plan motivates you in your weight loss journey.
- After understanding your health, physique, and activity level, calculate how many calories you need per day to maintain and achieve your weight loss goals.
- To reduce calories from food, consider eating 5-6 small meals a day instead of 3 main meals. This helps regulate blood sugar and reduces cravings during main meals.
- The quality of the food is also important. Choose nutrient-rich but low-calorie foods like meat, fish, vegetables, fruits, and nuts for effective weight loss.
Calories measure the energy content in food. This helps us easily measure how many calories we need per day to maintain weight and stay active. I hope this article helps you understand how to calculate your daily calorie needs. If you find this article helpful, feel free to comment and share it with your friends.
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