How many calories should you eat per day to lose weight?
Eat more protein can reduce appetite, cravings for cutting by 60% and increase the amount of calories you burn
When it comes to weight loss, protein is the King of the nutrients. The addition of protein to your diet is more simple, more effective and more delicious to lose weight with minimal effort. Studies show that the protein both increases your metabolic rate and helps reduce appetite. Since the protein requires energy to metabolize, a high protein diet can increase calories burned up in an 80 to 100 calories per day. The protein also is the nutrient most satisfactory, for the moment. A study showed that people who ate 30% of calories from protein automatically ate 441 calories less per day.
In other words, it can easily increase the calories and reduce the calories in... simply by adding protein to your diet. The protein may also help combat anxiety, which are the worst enemy of the person to diet. In a study, 25 percent of calories in the form of reduced protein obsessive thoughts about food by 60% and reduce the desire to snack late at night by 50%. If you want to lose weight, in a sustainable manner, with minimal effort, then, consider the possibility of a permanent increase in protein intake. It will not only help to lose, but it will also prevent or at least significantly reduce the recovery of weight, where ever you decide to abandon your efforts to lose weight
Avoid sugary soft drinks (fruit juices), the more fattening products in the modern diet
Another relatively simple change that can make, is to eliminate the calories of liquid sugar from your diet. This includes soft drinks, fruit juices, chocolate milk and other drinks that have sugar in them. These "foods" are probably the aspect most fattening of the modern diet, with difference. This is because that liquid calories don't get "registered" by the brain in the same way as solid calories. For this reason, the consumption of sugary soft drinks does not that the brain automatically compensates by having to eat less than other things instead. Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with a study in children who show an increase in risk of 60% for each daily serving of a beverage sweetened with sugar. Of course, the harmful effects of sugar go far beyond weight gain. You can you have disastrous effects on the metabolic health and increase the risk of all kinds of diseases. Although small amounts of natural sugars of foods (such as fruit) are absolutely fine, large amounts of sugar and sugar-sweetened beverages may be an absolute disaster. There is absolutely no physiological need of these beverages and the benefits in the long term to avoid them can be enormous
Drinking more water can help you lose weight
A very simple trick to increase weight loss is to drink more water. This can increase the number of calories you burn for a maximum of 90 minutes. Drink about 2 liters (68 ounces, or 8 cups) of water per day can do that it burns about 96 calories more per day. But when drinking water it may be even more important, since before meals can help reduce hunger and will eat fewer calories automatically. In a study, the consumption of a liter and a half (17 oz) water half an hour before meals made people lose a 44% more than weight over a period of 12 weeks. When combined with a healthy diet, drink more water (especially before meals) seems to be useful if you need to lose weight. Beverages containing caffeine such as coffee and green tea are also excellent. The caffeine in them can help improve metabolism so much, at least in the short term
Do some exercise and lift weights
When we eat fewer calories, the body compensates by burning less. This is the reason why caloric restriction to long term can significantly reduce the metabolism. Not only that, but which can also lead to the loss of muscle mass. Muscle is metabolically active, so this may reduce the metabolism even more. Practically the only strategy proven to prevent this from happening is to exercise your muscles by lifting weights. This has been shown repeatedly to prevent the loss of muscle mass and your metabolism slows during long-term calorie restriction. Of course, do not want to lose fat... just want to make sure that what is below also look good. If you cannot get to a gym, and then think about doing some exercises of bodyweight like pushups, squats, squats, etc. Doing some cardiovascular exercise such as walking, swimming or jogging also may be important. Not so much for weight loss, but for optimal health and well-being. Of course, the exercise also has a lot of other benefits that go far beyond weight loss... as a longer life, reduced risk of disease, more energy and feel better every day
Reduce your intake of carbohydrates, especially refined carbohydrates and sugars
Eliminating carbohydrates is a very effective way to lose weight. When people do that, your appetite tends to go down and eat fewer calories automatically. Studies have shown that the consumption of a diet low in carbohydrates, to the fullness can make lose about 2-3 times the same weight that a diet low in fat low in calories. Not only that, but that low-carbohydrate diets also have all kinds of other health benefits, especially for people with diabetes type 2 or metabolic syndrome. But if you do not want to go low in carbohydrates, then that is fine also. Just make sure you eat quality, fiber-rich carbohydrate sources... of whole foods, individual ingredients
If you paste is real food, the exact composition of their diet becomes less important. We hope this article how many calories should you eat per day to lose weight? may provide benefits to you