How many calories should I eat in a day?
As we know, without fewer calories we can lose weight. The average man needs 2,500 calories to maintain, and 2,000 to lose weight. Meanwhile, the average woman needs to consume 2000 per day to maintain her body weight, and 1,500 to lose weight. Meanwhile, we need 500 calories deficient to lose weight. However, this depends on many factors like age, height, weight, and several activities.
What do you understand by calories?
A calorie is a unit of energy. A unit of calorie is equal to 4.1868 joules. Calories are usually used to measure the energy content of foods and beverages. If you want to lose weight, then consume less and burn more.
How to calculate your daily calorie intake?
Bodyweight in pounds * 12
i.e body weight is 155 in pounds * 12 = 1860
How to consume fewer calories?
There are some following to consume less –
1. Fewer carbs intake
Carbs are the main source of energy but they are high in calories. Carbs cutting is a very effective way to lose weight, as it reduces hunger and makes you consume fewer calories.
2. Consume more protein
As we know, protein is good nutrients. Protein can also help in the fight cravings. According to research, protein increases your metabolic rate and helps curb your hunger.
3. Avoid sugary substances/ beverages/ soft drinks
Avoiding sugar is the most reliable way to lose weight. Due to know a spoon of sugar contains 16 calories. l know it’s not that much but sugar is present in many foods and beverages. If you consume less sugar then it helps you to consume fewer calories.
4. Drink more water
Water plays an important role in weight loss. Doing so can increase the number of calories you burn up to 90 minutes. However, the timing of drinking is very important, as having it before meals can help reduce hunger and make you automatically consume fewer calories.
Some fewer calories food is:
1. Vegetables ( Mushroom, cabbage )
2. Soup broth
3. Fruits (Apple, watermelon )
4. Vegetable soup
8. Low fat cottage cheese