Some studies have shown that drinking water may improve your health and help you eat fewer calories by increasing your feelings of fullness. When you eat fewer calories, your body compensates by saving energy, making you burn fewer calories. As such, long-term calorie restriction can significantly slow your metabolism and lead to a loss of muscle over time. Resistance-training activities like weightlifting have been shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction Cardio exercises, such as walking, swimming, or jogging, can also be important — both for increasing weight loss and supporting overall health Additionally, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity, enhanced energy levels, improved mental health, and a decreased risk of chronic disease 23 , 24 , 25 , Resistance training can help prevent muscle loss and keep your metabolism from slowing when cutting calories.
Cardio exercises can also help support other aspects of health. It also includes sugar and other sweeteners. Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY Refined carbs are low in fiber, which can help regulate your appetite and increase feelings of fullness.
Choose more complex carbs and nutrient-dense options like whole grains, vegetables, fruits, and legumes. If you do decide to cut calories, you should be careful not to decrease your intake too much, as this could cause several serious side effects, including increased hunger, dizziness, fatigue, headaches, and nausea 4.
Consuming too few calories can also slow your metabolism, making it harder to maintain weight loss in the long term 5. Losing weight in a sustainable way also takes time. Focusing exclusively on numbers and weight can also lead to disordered eating Cutting calories too much can harm your health and make it harder to maintain weight loss.
Many websites and apps can help you track your calorie intake. How many calories you need per day depends on whether you want to maintain, lose, or gain weight , as well as various other factors, such as your sex, age, height, current weight, activity level, and metabolic health. Making simple dietary and lifestyle changes, including exercising, drinking plenty of water, and increasing your protein intake, can help you lose weight and improve your health. Getting good quality sleep is an important part of weight loss.
One way to ensure that you are eating enough — but not too much — is to get in tune with your body. We all have individual hunger and fullness cues. Try to get in touch with your personal cues. They are a helpful way to determine when and how much to eat:. That said, for those who are curious about the number of calories they need, there are lots of simple ways to find out. Calorie needs for adult women range from 1, to 2, per day. For men, the estimates range from 2, to 3, per day.
The low end of the range may be better for you if you get little to no activity throughout the day. A little of what you fancy : Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.
Get enough sleep : Sleep loss affects the metabolism, and it has been linked to weight gain. Avoid eating 2 hours before bed : Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.
Here are some examples of activities and the calories they can help you burn in 30 minutes. The estimates are for a person weighing pounds. Keeping calorie intake within certain limits will not ensure a healthful diet, as different foods have different effects on the body.
After consuming carbohydrates carbs , insulin levels will rise significantly more compared with eating fats or protein. Some carbs in particular get into the bloodstream in the form of sugar, or glucose, much faster than others. Refined flour is a fast carb, while legumes are slower. Slow-release carbs are better for body weight control and overall health than fast carbs.
A calorie meal of fish or meat, salad, and some olive oil, followed by fruit, is more healthful and will stave off hunger for longer than a calorie snack of popcorn with butter or toffee.
To work out how many calories you need, you need to know your basal metabolic rate and an activity factor. To calculate your BMR automatically, follow this link and enter your details into the calculator.
This will give a rough idea of the daily calorie intake you need to keep your body weight where it is. The result is still not perfect, as the equation does not take into account the ratio of muscle to fat.
A very muscular person needs more calories, even when resting. As with calories requirements, an ideal body weight depends on several factors, including age, sex, bone density, muscle-fat ratio, and height.
Body mass index BMI is one way of working out what a person should weigh. If you know your height and weight, you can use this calculator to find out your BMI. Imagine a top athlete who weighs pounds, or 91 kilograms kg and is 6 feet, or 1 metre m and 83 centimeters cm tall. They may have the same BMI as an inactive person of the same height.
The athlete is not overweight, but the inactive person quite possibly is. Researchers have found that many people whose waist circumference is less than half their height have a longer life expectancy. That being said, one of the most commonly effective weight loss methods is counting calories. In its most basic form, calories consumed minus calories expended will result in weight gain if the result is positive, or weight loss if the result is negative. However, this is far from a comprehensive picture, and many other factors play a role in affecting healthy, sustainable weight loss.
For example, there exist conflicting studies addressing whether or not the type of calories or foods consumed, or how they are consumed, affects weight loss. Studies have shown that foods that require a person to chew more and are more difficult to digest result in the body burning more calories, sometimes referred to as the thermic effect of food. While the increase in burned calories may be marginal, foods that are more difficult to digest such as vegetables generally tend to be healthier and provide more nutrients for fewer calories than many processed foods.
Consistent with the view that in regards to weight loss, only net calories are important and not their source, there exist cases such as the Twinkie diet, where a person that solely counted calories while eating a variety of cake snacks managed to lose 27 pounds over two months. As effective as this can be, it is certainly not suggested. While the participant did not seem to suffer any noticeable health detriments in this particular case, there are other less measurable factors that should be considered such as long-term effects of such a diet on potential for developing cancers, heart disease, and diabetes.
However, ignoring efficiency and health, sustained, significant reduction of caloric intake or increase of physical activity should result in weight loss, and counting calories can be an effective way to achieve this sole result. Aside from being one viable method for facilitating weight loss, calorie counting has other somewhat less quantifiable advantages including helping to increase nutritional awareness.
Many people are completely unaware of, or grossly underestimate their daily caloric intake. Counting calories can help raise awareness of different types of foods, the number of calories they contain, and how these calories have a different effect on a person's feelings of satiety. Once a person has a better understanding of how many calories are actually in that bag of chips that they can so easily inhale within minutes, how much of their daily caloric intake it consumes, and how little the chips do to satiate their hunger, portion control and avoidance of foods with empty calories tends to become easier.
Having actual caloric measurements can also assist in weight loss, since tangible calorie goals can be set, rather than simply trying to eat less. Also, although this is not necessarily directly related to calorie counting, studies have shown that portion control by simply eating from a smaller plate can help reduce calorie intake, since people tend to fill their plates and eat everything on their plates.
Many people do not realize that they are overeating, since they have become accustomed to restaurant-sized portions being the norm, when said portions can be up to three or more times larger than necessary for a typical meal. Once a link is made between the amount of exercise that some snack equates to, many people find abstaining from that bag of chips to be the preferred option rather than performing an equivalent amount of exercise — which can lead to healthier eating habits.
In the end, however, what's important is picking a strategy that works for you. Calorie counting is only one method used to achieve weight loss amongst many, and even within this method, there are many possible approaches a person can take. Finding an approach that fits within your lifestyle that you think you would be able to adhere to is likely going to provide the most sustainable option and desirable result. Zigzag calorie cycling is a weight loss approach that aims to counteract the human body's natural adaptive tendencies.
Counting and restricting calories, as described above, is a viable method to lose weight, but over a period of time, it is possible for the body to adapt to the lower number of calories consumed.
In cases where this happens, a plateau in weight loss that can be difficult to surmount can result. This is where zigzag calorie cycling can help, by not allowing the body to adapt to the lower calorie environment. Zigzag calorie cycling involves alternating the number of calories consumed on a given day. A person on a zigzag diet should have a combination of high-calorie and low-calorie days to meet the same overall weekly calorie target.
For example, if your target calorie intake is 14, calories per week, you could consume 2, calories three days a week, and 1, the other four days of the week, or you could consume 2, calories each day. In both cases, 14, calories would be consumed over the week, but the body wouldn't adapt and compensate for a 2,calorie diet.
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