How To Reduce The Amount Of Daily Calories To Lose Weight

An excess of calories often translates into weight gain. The excessive intake of fats and sugars, along with bad habits and lack of frequent exercise are risk factors for obesity. It is therefore vital to maintain a balanced diet, which includes foods that help maintain our ideal weight and feel healthy.

If you think that your weight is not adequate, do not hesitate to go to your nutritionist. It is important that we know that diet alone can help you lose weight in a timely manner, but, in order for the good weight to be maintained for a certain time, it is also necessary to learn good eating habits and exercise regularly . Take note!

For its part, starting a weight loss program will be ineffective if we do not take into account the amount of calories we consume per day. Therefore, it is necessary to go to the specialist to know how many are necessary to keep your body healthy and that it performs all its vital functions without putting it at risk.

Nutrition experts indicate that you need to cut 500 calories per day in order to lose weight. But this is not just stopping eating, but, as we have said, it has to be combined with a good exercise routine and eating a balanced diet.

Methods to reduce the number of daily calories

1. Sleep well

Believe it or not, losing weight is related to the number of hours we sleep per day. Insufficient sleep causes increased production of a hormone that not only stimulates appetite, leptin, but also inhibits the signal of satiety to the brain. The more hours in a row you sleep, the less time you are likely to spend the next day feeling unfulfilled.

But in addition, this will bring other benefits to your health, such as recovering energy to face your day, being in a better mood, not being so irritable etc. Try to respect the times when you go to bed (for example, go to bed and get up at the same time every day, regardless of whether it is the weekend or not).

2. Drink lots of water

The diets are not limited only to the consumption of liquids, but the truth is that drinking between two and three liters of water a day is believed to have certain benefits, although there is no proven evidence.

If you drink a glass of cold water 15 minutes before eating, you will surely notice some satiety and do not face food with such anxiety. 

3. Decrease the amount of sugar

This ingredient, which is present in the vast majority of processed and prepared foods, consumed in large quantities, does not report benefits for weight loss. However, although it has been shown that there is a relationship between fat consumption and weight gain, the role of sucrose in the development of obesity is more controversial. 

4. Eat more fruits and vegetables

There is no doubt that exercising is the ideal complement to lose weight and lower the calories for lunch. The body, by staying in motion, will burn what “is left over.” And you don’t have to go to a gym or academy – choose to walk faster, jog, run, bike, swim, or walk your dog in the park.

So that the effects are noticeable in the short term (and do not think that all the sacrifice was in vain), comply with at least 30 minutes of exercises per day, interspersing between them so that the muscles do not get used to it and you can work the body in general.

6. Choose less fatty foods

Recommended among the dressings are olive oil, then sunflower or corn. Always use them wisely, because they have health benefits, but at the same time, they will give you a lot of energy because they are high in calories.

For sauces, choose those with less fat. For example, tomato, pepper, a mayonnaise lightened with yogurt or vegetables. If you prepare it yourself, be careful with the amount of oil you use.

8- Prepare food in a less fat way

There are many ways to prepare dinner and lunch in order to add less fat to foods or to remove the “naturally” fat. The griddle is suitable for poultry, fish and some vegetables.

The papillote is used for vegetables such as potatoes or fish, it is seasoned to taste and wrapped in heat-resistant paper. The sauté is used for the vegetable garnishes, in the pan with a little oil or vegetable spray. Steamed, boiled, or cooked is a good idea, just like baked.

9. Fry only occasionally

Once a week you can treat yourself to something fried, as an exception and if your nutritionist allows it. If you are making battered food, add a tablespoon of water for each egg you mix, so less oil will be absorbed.

Use kitchen paper to remove the excess. In casseroles or stews, remove skin from poultry and visible fat from meats before cooking.