How to Successfully Diet Calories to Lose Weight?
Diet calories are an eating pattern by limiting the amount of daily calorie intake. We consider this calorie diet very effective for those of you who are trying to lose weight or maintain an ideal weight. Meeting the daily calorie needs is very important so that you can perform various activities, besides of course so that the functions and processes in your body run well.
Calories got from food, and it will convert drinks into energy through metabolic processes. The energy will support the performance and function of various organs of the body. It will store the rest of the calories that are not converted into energy in the body as fat.
How to Calculate Daily Calories Needs
The amount of calorie needs of each person is different, depending on gender, age, height and weight, and body metabolism. The average adult male needs about 2,000–2,650 calories per day, while adult women need about 1,800–2,250 calories per day. The recommended amount of calorie intake is an estimate of the caloric needs of healthy people with light physical activity levels.
Tips for Regulating Calories Intake When Dieting
- Check the calorie count
In order to lose weight, you can go on a low-calorie diet. This diet requires you to consume foods and drinks with 1500 calories per day.
If you only consume 1500 calories per day, chances are you can lose weight from 0.5 to 1 kilogram within a week.
- Green Vegetables
There’s nothing better than eating green vegetables. This one food can support your low-calorie diet to be more optimal. One example of green vegetables you can consume is broccoli.
One cup of broccoli contains only 25 calories. That means you can eat more servings of broccoli. If you don’t like broccoli, choose other leafy greens that are lower in calories, such as asparagus, celery, and zucchini.
- Increase Activity
When the daily calories that enter the body are excessive, you can reduce them by increasing physical activity. Physical activity that is healthy and effective in helping to lose weight is by exercising.
Regularly exercise with a specific calorie target. Exercise can help the body burn excess calories from the food and drinks consumed.
- Choose Foods with Lower Calories
When you are on a diet, the food you consume must contain balanced nutrition so that the body’s nutritional needs met properly. Don’t let yourself be malnourished when you’re on a diet.
To fulfill this, consume foods that provide the daily needs of carbohydrates, proteins, fats, vitamins, and minerals. However, also make sure the food contains low calories so that your target achieved.
- Avoid Sugary Drinks
Sugary drinks can be the trigger for weight gain. Liquid calories got from sugary drinks make the brain not aware that many calories have entered your body.
Because the calories in sugary drinks are not the same as solid calories from food. As a result, the body still feels hungry, so you continue to eat other foods.
How to Successfully Diet Calories
In order for weight loss to be successful, you must also pay attention to the type of food consumed while on a diet. Here’s a powerful way to lose weight with a calorie diet:
- Limit the intake of carbohydrate sources, because eating carbohydrate foods has a fairly high calorie. By reducing carbohydrates, you also reduce the calories consumed.
- Expand to consume protein sources, such as skinless chicken breast, eggs, tempeh, tofu, fish, and nuts.
- Avoid or limit sugary foods or drinks, such as cakes, packaged drinks, and other sugary drinks.
- Drinking enough water can help reduce hunger. In addition, drinking water is also good for increasing the body’s metabolism.
- Don’t forget to balance it with regular exercise. People who are sedentary or lazy to move to find it difficult to lose weight.
- Besides the tips above, also fulfill other nutritional needs by eating balanced nutritious foods such as vegetables, whole grains, and fruits.
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