Enter your data into the calculator below to find out how many calories you should eat in a day to maintain or lose weight [1] .
The calculator is based on the equation of Mifflin-St Jeor, a formula that has been proven to provide an accurate estimate of the caloric requirements in many studies (form based 1 , 2 ).
Calorie Counter Best
Here is a list of vacancies, where to get the food you eat to keep track of your calorie intake insert:
All are available online and include applications for iPhone / iPad and Android devices.
We strongly recommend using a calorie counter for at least a couple of days recommended, how many calories, carbohydrates, protein, fat, see fiber [2] , the vitamins and minerals you actually eat.
See figures like this can often be a revelation.
How to reduce calorie intake without starving
Calories simply a measure of energy.
We know that in order to save weight, you need to quit enter the body more calories.
Conversely, if more calories your body to let go, then you can lose weight.
That is, only cut the calories in the food you eat is unsustainable usually lose weight.
While this works for some people, most people end up hungry and finally you give your diet.
For this reason, we strongly recommend that some other permanent changes are recommended to achieve a calorie deficit over the long term without feeling hungry.
Here are five changes in food / lifestyle on the basis of the evidence that has been shown to help people lose weight in many studies.
1 eat more protein can reduce appetite, cravings by 60% and increases the amount of calories you burn
When it comes to losing weight, protein is the king of nutrients.
Adding protein to your diet is the easiest and most effective the most delicious weight loss with minimal effort like that.
Studies show that while protein increases the metabolic rate and helps to reduce appetite ( 3 ).
Since proteins requires energy to increase burned a diet high in protein calories metabolize 80-100 calories per day ( 4 , 5 , 6 ).
Protein is also the most rewarding so far nutrient. One study showed that people who ate 30% more protein than 441 calories calories per day (less than automatically ate 7 ).
In other words, you can easily increase the calorie consumption and calories ... just by adding protein to your diet.
Protein can also help combat hunger [3] , which are the worst enemy of the diet.
In one study, 25% of calories as obsessive thoughts about food reduce 60% and the desire to snack eat late at night by 50% (reduced protein 8 ).
If you want to lose weight in a sustainable way with minimal effort, then consider a permanent increase in protein intake.
Not only will it help you to lose, but also prevent or reduce the weight of at least significantly to regain, if you choose, your efforts to weight (lose ad 9 , 10 ).
For details, read the full article on the amount of protein you should eat [4] .
Conclusion: The increased protein intake can increase metabolism, cravings and appetite control to reduce drastically. This can lead to automatic weight loss.
2 Avoid sugary sodas and fruit juices (), the elements that fat in the modern diet
Another change that can make you relatively easily is to remove the heat of liquid sugar from the diet.
These include sodas, fruit juices [5] , Cocoa and other drinks that have sugar in them.
These "foods" are probably the mast of the modern diet, and look away.
This is because liquid calories not in the same manner as solid calories "stored" in the brain.
For this reason, consumption of sugary soft drinks has not automatically compensated for your brain by eating less of other things in place ( 11 , 12 ).
Studies have shown that sugary drinks are strongly associated with an increased risk of obesity, according to a study in children with an increased risk of 60% for each daily serving of a sugary drink (May 13 ).
Of course, the negative effects of the sugar weight. You can catastrophic effects [6] on the metabolic health and the risk of all types of disease (increase 14 ).
Although small amounts of natural sugars in foods (such as fruit [7] ) are absolutely fine, large amounts of added sugar [8] and sugary drinks can be an absolute disaster.
There is absolutely no physiological need for these drinks and long-term benefits of avoiding them, can be enormous.
Conclusion: It is important, sugary soft drinks and fruit juices to avoid, because the liquid sugar is fattening Western diet appearance.
3 drink more water can help you lose weight
A simple trick to increase the weight loss is more water to drink [9] .
This can reduce the amount of calories you take in 90 minutes (increase burn 15 , 16 ).
Drink about 2 liters (68 ounces or 8 glasses) of water per day can you burned about 96 calories per day.
But it can if you drink water even more important, because with before meals can help reduce hunger and make you less calories automatically (eat 17 ).
In one study, half a liter (17 ounces) of water half an hour before meals people lose 44% more weight over a period of 12 weeks ( 18 ).
When combined with a healthy diet, drink more water (especially before meals) does not seem to be useful if you need to lose weight.
Caffeinated drinks such as coffee [10] and green tea [11] are also excellent. The caffeine in them can help to increase your metabolism [12] a little, at least in the short term ( 19 , 20 ).
Conclusion: Studies have shown that drinking water can stimulate metabolism. Drink half an hour before meals can help to eat less calories.
4 Get some exercise and weight lifting
If you eat fewer calories, the body compensates, so we burn less.
This is the reason why long-term caloric restriction to reduce significantly the metabolism.
Not only that, it can also lead to loss of muscle mass. Muscle is metabolically active, which may reduce the metabolism further.
About the only proven way to prevent this is to the muscles lifting weights exercise strategy.
This has been repeatedly shown to prevent and avoid muscle loss, decreased metabolism in the long-term caloric restriction ( 21 , 22 ).
Of course not only want to lose fat too ... we want to make sure what is below also look good.
If you do not get to a gym, then there should be some body weight exercises such as pushups, squats, crunches, etc.
Do some cardio, such as walking, swimming or running can also be important. Not so much for weight loss but for optimal health and wellness.
Of course, exercise has many other benefits that go far beyond weight loss ... as a longer life, reduced risk of disease, more energy and feel better throughout the day ( 23 , 24 , 25 ).
Conclusion: Lifting weights is important because it prevents the loss of muscle mass and prevents the metabolism from slowing down.
5 To the intake of carbohydrates, especially refined carbohydrates and sugar reduce
Cutting carbohydrates [13] is a very effective way to (lose weight to 26 ).
If the people tends to reduce appetite and automatically eat less calories ( 27 , 28 ).
Studies [14] have shown that a low carbohydrate diet to wholeness can 2-3 times more weight than a calorie-restricted low fat diet (lose 29 , 30 , 31 ).
Not only that, but the low-carb diets also have all kinds of other services [15] for health, especially for people with type 2 diabetes or metabolic syndrome.
But if you want to go low carbohydrate [16] , then that's fine too. Make sure that you quality carbohydrate sources rich in fiber ... all the individual components foods to eat.
If you stay real food, the exact composition of the diet is less important.
Credentials
- ^ to losing weight (authoritynutrition.com)
- ^ fiber (authoritynutrition.com)
- ^ wishes (authoritynutrition.com)
- ^ how much protein you should eat (authoritynutrition.com)
- ^ juices (authoritynutrition.com)
- ^ catastrophic (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ drink more water (authoritynutrition.com)
- ^ Coffee (authoritynutrition.com)
- ^ Green tea (authoritynutrition.com)
- ^ increase metabolism (authoritynutrition.com)
- ^ eliminate carbohydrates (authoritynutrition.com)
- ^ Studies (authoritynutrition.com)
- ^ other benefits (authoritynutrition.com)
- ^ Low-Carb (authoritynutrition.com)
I think that thanks for the valuabe information and insights you have so provided here.
ReplyDeletebrad browning relationship coach