How many calories a day to lose weight? Well, I am going to tell you. A calorie is a unit that is energy. A person uses it to get a rough idea of the amount of energy in drinks and foods. People have to take in fewer calories than the body uses every day. That will help you lose weight very well.
Average Calorie Intake of each day
The average calorie intake of a woman is nearly 2000 calories each day. It will help to keep their body at an even weight. If you were to lose one pound weight each week, a woman should eat 1500 calories.
However, a man on average has to have about 2500 calories for maintaining. For losing one pound weight each week, a man has to eat 2000 calories, keeping their weight the same.
The exact amount depends on several things. Such as height, weight, and age. It even depends on metabolic health, levels of activity, and more.
This Information Will Help Work Out How Many Calories A Day To Lose Weight
Online Calorie Calculators
Many online sites calculate the total calorie intake. You can mention the foods he or she is eating. It will measure the calorie intake and keep track of it.
You can quickly search for the best websites of “calorie count online.” Most of them even have apps for Android devices and the iPad or iPhone.
Therefore, you should use a calorie counter to work out how many calories a day to lose the weight you need. It will help to know the number of calories you are having.
Moreover, it even keeps track of the protein, carbohydrates, fats, vitamins, and also others that you eat.
Here is an example of a CALORIE COUNTER you can use.
Decrease Your Calorie Intake without Starving
If more calories enter the body than leave it, then the person gains weight. It is the opposite when more calories go from the body than coming to it; then, you lose weight.
To lose weight, you do not have to starve. It isn’t the right way of losing weight. However, it might work for a few individuals. But, most people end up as hungry. And eventually, they give up the diet.
Therefore, it is better not to follow such a path to losing weight. One can opt for some other ways to maintain themselves. It will help to keep a calorie deficit for a long time, without starving.
Have a look at these diets given below that are evident. Many studies showed that they helped in losing weight effectively.
Intake of proteins decreases appetite.
Proteins can reduce cravings by about 60%
It can even enhance the burning of more calories. Protein is the best nutrient that helps to lose weight significantly. One can merely add protein to the diet.
It is the most efficient way of losing weight with the least effort. Many studies show that protein enhances the metabolic rate.
It even helps to curb appetite. Protein requires energy for metabolizing. Hence, a diet rich in protein can burn many calories. It can use as much as 80 to 100 calories each day.
It is the only nutrient that makes one feel most filling. A study found out relevant evidence about this nutrient. People eating 30% calories as protein, automatically ate 441 fewer calories each day.
That means you can enhance calorie out quickly and decrease calories. And this is possible if one adds protein in their diet.
Proteins even help in fighting cravings. These are the worst foe of dieters. A study shows that 25% of calories as protein decreased compulsive food thoughts by about 60%. It even cut the wish of snacking late night by nearly 50%.
Hence, protein is the simplest way to lose weight. It is a sustainable way and requires the least effort. It will even help to stop you from putting it all back on.
Avoid Consuming Soft Drinks and Fruit Juices
You must not be drinking soft drinks and fruit juices. It is a relatively natural change that you can make. These are drinks like sodas, chocolate milk, fruit juices, and all other sugary beverages. DO NOT HAVE THEM.
These drinks probably are the most fattening items on our current diet. When asking how many calories a day to lose weight, you need to leave these alone. However, there is a big reason behind it. Our brain does not register liquid calories like solid ones.
Hence, such sugary drinks don’t let the brain compensate automatically. It doesn’t allow you to eat other foods instead of it. Therefore, we store the calories and do not even get a chance to eat anything healthy. The calories are there.
Moreover, sugary drinks can increase obesity. The risk of obesity increases by 60% in children with daily drinking of such beverages. Sugars have more harmful effects other than weight gain. It can even affect metabolic health severely. Eventually, it increases the risk of many types of diseases.
However, natural sugars from fruits and other things are lovely. But a considerable amount of added sugar together with sugary drinks can result in a wrong way. Please pay attention to this.
Physically, there is no need for these drinks — just a moment of pleasure while drinking them. But, you can have long-term advantages if you do not touch them.
Drinking More Water
One of the simplest tricks to boost weight loss is drinking more water. Water increases the calorie burn for about 90 minutes. You must drink 2 liters of water every day. It will burn more than 96 calories each day.
Drinking water before meals is beneficial. It reduces hunger. And this automatically makes one intake lesser calories. Individuals lost 44% weight within 12 weeks by drinking 17 ounces of water half an hour before a meal. It was evident from one study.
Drinking more water, along with a proper diet, is very beneficial. When you ask how many calories a day to lose weight, drinking water will add none, so you are safe.
It will help to lose weight immensely, especially if one drinks water before the meal. Caffeinated beverages like green tea and coffee are even OK. The caffeine increases metabolism a lot.
Reduce Intake of Carbohydrates
An efficient way to lose weight is by cutting carbs. When one does that, the appetite goes down. So, cutting down on your intake of these carbs will eventually allow the individual to eat fewer calories. Therefore, a low-carb diet can help in losing weight.
If one sees a diet through until the end, he or she can lose 2 to 3 times more weight. That is what happens when you restrict yourself to a low-fat calorie aware diet.
Moreover, a low carb diet has many other health benefits. It is especially useful for individuals with metabolic syndrome or type2 diabetes.
In conclusion, I will leave you with this. People must keep track of their daily calorie intake. It will help to maintain a body and keep it healthy. So, how many calories a day to lose weight?
Just remember, fewer calories than the average = lose weight. More than the average calories = weight gain.