During COVID-19 lockdown, many of us have put on weight due to multiple reasons. Maintaining a balanced diet and weight becomes a difficult job during this pandemic, and here people come with a common question: How many calories can we consume per day to lose weight?
Every time, just doing an extensive workout can’t be a solution for losing weight. One needs to eat a healthy and balanced diet too. So, before we go into some calculations and practices to lose weight, let’s understand some basics.
Calories are the units of food and beverages. A calorie is a unit to measure energy. Everyone requires a certain amount of energy per day irrespective of their weight, age, gender, and level of activity. There is a simple rule about calorie – Calories in is equal to calories out. To maintain or lose weight, you must keep an eye on calorie intake and calorie burn.
The answer to this question will depend on your goal. Your goal ultimately decides the number of calories you should eat daily, whether you want to–
Every individual requires a different amount of calory intake per day, and it depends on various factors such as age, gender, lifestyle, genetics, etc.
Basal metabolic rate or BMR is a common term we hear when it comes to weight loss programs. BMR is the number of calories that your body burns while at rest. It varies from person to person and depends on various factors like age, weight, height, the metabolic rate of your body, etc. There are different formulae to measure your basal metabolic rate, whose results likely depends on various factors. So, whenever you want to measure it, the best way is to consult a guide or a dietician.
In between meals, many people tend to crave for a snack. As long as you select alternatives that will fill you full with fewer calories, snacking is acceptable. When hunger strikes, the trick is to be prepared with some healthy options. Choose a cup (250 mg) of air-popped popcorn (31 calories), a cup (250 mg) of grapes, or a small apple and 12 almonds (160 calories) as an alternative to a 3-ounce (85 g) bag of flavoured tortilla chips (425 calories). You may easily reduce 500 calories by selecting nutritious snacks twice a day.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Many times, people misunderstand dieting with starving to lose weight. However, it’s not the case. Dieting means balancing your healthy food intake rather than just fasting for long. Here are some tips to reduce calorie intake and lose weight –
One of the simplest ways to fill your tummy for a longer duration is to drink more water. 8 glasses of water per day can burn more than 96 calories. This is the simplest and effective option. However, if you are planning to reduce your weight then you should manage the timings of drinking water. Drinking water before meals helps to suppress your hunger and make you eat less. As per a 12-week study by the National Institutes of Health (NIH), drinking 17 ounces (0.5 liters) of water half an hour before your meal can help to lose weight 44% faster than other people. It also boosts your metabolism.
Whenever you try to lose weight, try to eat high protein food with low carbs. It is the most effective way to lose weight with minimal efforts. Protein can increase the metabolic rate, which ultimately requires a lot of energy & results in extra calorie-burn. A high-protein diet not only helps to reduce your weight but also to maintain it. It also suppresses your hunger and cravings.
Cutting off carbs from your diet can be an effective solution to lose weight. It also reduces your appetite and makes you eat fewer calories. Some studies have shown that eating a low carb diet can make you lose weight about two to three times faster than a calorie-restricted, low-fat diet.
It is one of the important parameters for losing weight. Junk food and bakery products are rich in carbs and are not good for your health. So always check labels before buying or eating any packed junk food.
Use a plate or bowl for all meals and snacks. Research says snacking from a bag or box makes it simple to consume more food than you intended to. This is especially true if you are watching television. Unexpectedly, a big bag of chips could have more than 1000 calories. Instead, I suggest taking out a small portion in bowl while keeping the remaining back.
Also Read: How to Reduce Weight Without Exercise: Proven Strategies and Science-Backed Methods
Dr. Rajeev Singh, BAMS
It is a relatively easy method to replace sugar from your diet. This includes sugar drinks, juices, or any other products containing sugar. Many studies revealed that a high intake of sugar causes obesity. It also increased the risk of getting diseases like diabetes, dental problems, etc.
To reduce weight, you need to do regular exercise with a proper diet plan. Follow both the things for speedy results. Doing regular exercise can strengthen your muscles and reduce fat accumulation in your body.
Read more about: 6 Simple Healthy Breakfast Ideas for Weight Loss!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The mantra for weight loss is to burn calories and the secret to burning calories is to move more. But is that all? Can we not do something besides that to hoodwink our systems into burning more calories? Expending more calories will not only fight fat but add strength and vitality to your system as well. We look at some ways to boost your calorie-burn.
1. First The Usual- Exercise
Nothing, nutritionists stress, will burn more calories than being active. Even half an hour of walking regularly will help your metabolism. People who exercise even two to three times a week are leaner than people who don’t. The amount of calories you spend is directly proportional to the intensity of your exercise. As your heart pumps blood harder because of exercise, your metabolism continues to burn calories even after 24 hours.
Read More: 7 Benefits of Regular Exercise
2. Build Muscle
Science proves that muscle tissue burns more calories. Building muscle mass will help you have a calorie after-burn which means that post your exercise, the body continues to use energy. Strength training is the best way to build up muscle. To expend more calories, combine your strength training with your cardio to reap maximum benefits.
Excessive dietary fat intake has been linked to an increased risk of obesity, coronary heart disease and certain types of cancer. High consumption of saturated fatty acids is widely considered a risk factor for cardiovascular disease. Maintaining your weight and optimal calorie intake is very essential.
Dr. Ashish Bajaj – M.B.B.S, M.D.
3. Drink Your Tea or Coffee
Caffeine provides a kick to your metabolism. Having your green tea or coffee, but in moderation, will increase your energy expenditure. The caffeine boost stimulates your system and gives you the impression that you have a surplus of energy motivating you to be more active. Green tea is a better option because it provides a benefit of anti-oxidants and anti-inflammation properties.
Running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for 1 hour.
Dr. M.G. Kartheeka, MBBS, MD
4. Small Makes You Beautiful
Eating six smaller meals is much more beneficial than having three large ones. The constant supplication of food keeps the system satiated so you avoid overeating during meal times. Plus a constant flow of energy helps your metabolism work in top-notch condition.
5. Feast Over Breakfast
Instead of a hurried morning meal of a muffin or a bagel or just a cup of tea, take a moment and gorge on fruits, oats, parathas or eggs. A healthy, fulfilling breakfast helps your body get in the groove. Skipping the morning meal or choosing unhealthy options for breakfast sap your body of energy and make is extremely hungry by lunch. The downside is that you will end up overeating or choosing junk food to replenish your energy. Poha, idlis, dosas, upma, and even cereal make for good breakfast options.
Also Read: How to Lose Face Fat: Proven Methods to Try at Home
6. Hydrate Hydrate Hydrate
More than 70% of the human body is made up of water. We need it to function properly. Drinking more than eight glasses of water every day will keep your body in mint condition and help you burn more calories. Here’s a trick. Every time you are ‘hungry’ and you don’t know what to eat, drink a glass of water. Nutritionists believe that when we can’t figure out what to eat, it is thirst we are confusing with hunger. Not only will this help you stay hydrated but also aid in weight loss. You can thanks us later.
Also Read: Debunking the Myth: Does Muscle Weigh More than Fat?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
