FAQ

Lose weight: how to win the calorie battle

Slimming really comes down to one thing: calories. Find out what steps you can take to win the calorie battle.

Despite all the diet strategies, weight management still comes down to the calories you take in versus the calories you burn. Fad diets may promise you that avoiding carbs or eating a mountain of grapefruit is the secret to weight loss, but it actually comes down to eating fewer calories than your body uses if you want to shed pounds. .

Calories: Fuel for your body

Calories are the energy contained in food. Your body has a constant demand for energy and uses calories from food to keep functioning. Energy from calories powers everything you do, from jigging to running a marathon.

Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main sources of energy for your body. Regardless of their origin, the calories you eat are either converted into physical energy or stored in your body as fat.

These stored calories will stay in your body as fat unless you use them, either by reducing calorie intake so your body has to draw on its energy stores, or by increasing physical activity so that you burn more calories.

Tip the scales

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more through physical activity, you lose weight.

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In general, if you cut 500 to 1000 calories per day from your usual diet, you will lose about 0.5 kg per week.

It sounds simple. But it’s more complex, because when you lose weight, you typically lose a combination of fat, lean tissue, and water. Also, because of the changes that occur in the body as a result of weight loss, you may need to cut calories further to continue losing weight.

Reduce calories

Cutting calories requires change but doesn’t have to be difficult. These changes can have a big impact on the number of calories you eat:

Skip high-calorie, low-nutrition foods
Replace high-calorie foods with lower-calorie foods
Reduce portion size

Save calories by reducing high-calorie and low-nutrition products

Skipping one or two high-calorie foods is a good start to cutting calories. For example, you can skip your morning latte, your lunch soda, or that bowl of ice cream you always have after dinner. Think about what you eat and drink each day and identify things you could cut out. If you think skipping your treat will leave you with a craving, try a low-calorie substitution.

Replace high-calorie foods with lower-calorie foods

Simple substitutions can make a big difference when it comes to cutting calories. For example, you can save about 60 calories per glass by drinking fat-free milk instead of whole milk. Instead of eating a second slice of pizza, opt for fresh fruit.

Reduce your portion sizes

The size of your portions affects the number of calories you consume. Twice the amount of food means twice the number of calories.
It’s common to underestimate the amount of food you eat, especially if you go to a restaurant. Controlling your portions is a good way to control calories. A portion is the amount of food you put on your plate.

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Try these tips to control portion sizes and reduce calories:

start small

At the start of a meal, take a little less than you expect to eat. If you are still hungry, eat more vegetables or fruit.

Eat off plates, not on wrappers. Eating straight from a container gives you no idea how much you are eating. By seeing the food on a plate or in a bowl, you know what you are eating. Consider using a smaller plate or bowl.

Check food labels.

Be sure to check the Nutrition Facts table for serving size and number of calories per serving. You may find that the small bag of crisps you eat for lunch each day, for example, is two servings, not one. Which means twice as many calories as you thought.

Use a calorie counter

Check out reputable resources that offer tools for counting calories, such as websites or smartphone apps.

Weight loss: getting there

Replacing high-calorie foods with lower-calorie foods and reducing your portion sizes can help you cut calories and improve weight control. For a successful and sustainable weight management plan, you must also increase your physical activity. The combination of regular physical activity and a healthy diet will help you achieve and maintain a healthy weight.

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