How to reduce calorie intake without dieting and effectively
Calories are just a measure of energy. joker123 It's a well-known fact that in order to gain weight, calories need to go into your friend's body. On the other hand, if you're trying to lose weight, if more calories are released from your body than necessary, it can easily lead to weight gain.
By reducing calorie intake regardless of food intake is not a sustainable way to lose weight. Although it might work for some people. but hunger and may eventually surrender For this reason, it is highly recommended to make other permanent changes. to help friends Maintain long-term calories without feeling hungry.
1. Eat more protein
It can reduce appetite and increase the number of calories burned. When it comes to weight loss, protein is the king of nutrients. Adding protein to your diet is the easiest and most effective way. It's also the most delicious to lose weight.
Studies have shown that both proteins increase metabolic rate and help reduce appetite. Since protein requires energy to be metabolized, a high-protein diet can increase the amount of calories burned by 80–100 calories per day. One study found that people who ate 30 percent of their calories in protein also ate 441 fewer calories per day.
2. Avoid sugary soft drinks and fruit juices.
Another relatively simple change that can be made is Eliminate liquid sugar calories from the diet. This includes soft drinks, fruit juices, chocolate milk and other beverages. sugar
Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for a daily serving of the beverages. sweet sugar Of course, the harmful effects of sugar go beyond weight. It can have a detrimental effect on metabolic health and increase the risk of various diseases.
Although small amounts of natural sugars from foods such as fruit are fine. But adding a lot of sugar and sugary drinks is absolutely disastrous. There is no physiological need for these drinks and the long-term benefits of avoiding them are enormous.
3. Drinking more water can help you lose weight.
One simple trick to increasing weight loss is to drink more water. This can increase the number of calories we burn for up to 90 minutes. By drinking about 8 glasses of water (equal to 68 ounces or 2 liters) per day, you will burn about 96 more calories. calorie
Certain types of resistance training, such as lifting weights, may help prevent muscle loss and vice versa. This type of exercise can maintain or improve your friend's metabolic rate. Very well – according to Why “Lifting Weights” Help to Lose Weight Better?
5. Reduce the consumption of carbohydrates.
especially processed carbohydrates and sugars. Just remove unhealthy sources of carbohydrates from your diet. Refined wheat and sugar It will help reduce obesity and also improve health. But how much to eat per day, friends, try to find more answers from this article. How many carbs should I eat per day to lose weight?