What is Calorie?
A calorie is simply a unit that’s used to measure energy. It is normally used to check the energy content of various beverages and foods. A lot of people are dealing with weight problems. While the most common type of weight issue is obesity, there is also anorexia. Weight management is the main reason why people count calories. Obese and sometimes anorexic people cut them off in order to lose weight.
Do We Need Calories?
Every human being whether active or inactive needs energy for survival. Even in a resting state, the body still needs energy in order to perform basic functions such as breathing or sitting. So yes, we need calories. Fat is one type of food that contains high amounts of calories. For instance, one gram of fat contains nine calories. Other foods which are rich in calories include protein and carbohydrates. You can reduce your daily calorie intake by using meal replacement shake recipes to produce healthy and low-calorie drinks.
How to Measure Calorie That Our Body Needs
The best way of measuring the calorie that the body needs is by using a calorie calculator. This can easily be found online. To measure your daily calorie requirements, you need to input your age, weight, height, gender and sometimes your level of activity. If you want to measure the number of calories that you need to lose weight, you might be required to add the percentage of your body-fat.
How Many Calories Should You Eat Per Day to Lose Weight
Overall, an adult human being needs around 2,000 calories daily. However, this amount varies depending on age, gender, weight, height, and level of activity. A woman needs about 2,000 calories per day in order to maintain a healthy weight. For a female to lose weight, their calorie intake should be around 1,500 daily. This will help her to lose one or two pounds weekly. A man, on the other hand, requires about 2,500 calories for them to maintain weight. If they need to lose one or two pounds in a week, then they will be required to consume about 2,000 calories. However, if you need to lose weight, the number of calories that you eat per day should be less than what the body needs. This creates a deficiency that leads to the burning of fat. But how can you reduce your daily intake of calories without ending in starvation? Well, you will be required to have a lifestyle change. You can do this by:
Consuming High Protein Foods
Ensure that you eat foods which have high amounts of protein. This helps to cut down food cravings, and suppress appetite. Furthermore, a protein-rich food increases the rate of metabolism and improves the burning of calories.
Avoiding Sugary Foods
Sugar can cause weight gain. It’s for this reason that the best meal replacement shake recipes usually advise people against using sugar. Even the best meal replacement supplements usually have very low amounts of sugar or none. Eliminate sugary foods or drinks in your diet. Drinks and foods such as fruit juices, soda, cakes, chocolate milk etc. contain high sugar content.
Drinking More Water
You can enhance weight loss by drinking water a few minutes before taking meals. This will help you to eat less calories. In addition to that, it has been established that people who drink at least eight glasses of water daily ended up burning more than 90 calories.
Reducing Your Intake of Carbohydrate
Carbs are calorie-rich foods which can inhibit weight loss. Taking fewer carbs means that your calorie intake will be automatically reduced. In addition to that, a low-carb diet is great for diabetics or those who have metabolic syndrome. While you are on a low carb diet, ensure that your diet contains high-quality sources of carbs.
The Best Source of Low-Calorie Foods
Note that a food is considered as low-calorie when the amount of calories it contains is measured relative to its serving size. Some of the best sources of low-calorie are fruits and vegetables. They are rich in antioxidants in addition to nutrients which help to promote healthy growth, safe weight loss, and better immunity. Examples of low-calorie foods are celery, spinach, broccoli, orange, cabbage, and asparagus among others.
Calories are the primary sources of energy. Even in your resting state, for instance, sleeping, sitting or relaxing, you still need energy. However, the number of calories that you need depends whether you want to lose weight, gain weight or to maintain weight. Factors such as the metabolic rate, height, gender, current weight, age as well as your level of activity matter a lot. You can effectively reduce your daily calorie intake without starving yourself. All you have to do is to ensure that you carry out a simple and effective lifestyle change. Start by working out, eat high protein and fiber-rich foods. Additionally, ensure that you eliminate foods and drinks that are rich in sugar from your diet. Lastly, take low-carb foods because they have fewer calorie intake.