When deciding to lose weight, there are several factors to consider and regarding the number of calories allowed there is no general rule, because each person is different. However, it is possible to draw up some general indications, even if it is essential never to decide independently to cut calories, but it is necessary to rely on a doctor who follows the entire slimming process.
Maximum recommended calories
A moderately active, aged woman between 26 and 50 years, should be consuming around 2.000 calories a day to maintain their weight e 1.500 to lose 0,45 kg per week.
Who is particularly active and walking more than 4km per day can go up to 2.200 calories or more per day to maintain weight e 1.700 to lose 0,45 kg per week.
The girls of about 20 years they have a higher calorie requirement and require approx 2.200 calories daily to maintain their weight while women of age over 50, on the contrary, of approx 1.800 calories to stay stable and 1.300 to lose weight.
These estimates do not apply to pregnant or breastfeeding women, as they require a significantly higher caloric requirement.
A moderately active, aged man between 26 and 45 years old needs 2.600 calories per day to maintain their weight and 2.100 to lose 0,45 kg per week. Those who practice sports regularly can reach 2.800-3.000 calories per day to maintain weight and 2.300-2.500 to lose 0,45 kg per week.
The guys between 19 and 25 years old they have a greater energy requirement, equal to approx 2.800 3.000 calories to stabilize the weight and about 2.300-2.500 to decrease it.
The requirement decreases with advancing age, so much so that between 46 and 65 years, moderately active men need on average 2.400 daily calories, e after 66 years of about 2.200.
Children have a highly variable energy requirement based on age, weight and activity level.
On average they require 1.200-1.400 calories per day. THE'teenager medium moderately active, on the other hand, 2.000 2.800.
How to reduce calorie intake
To lose weight you have to burn more calories than you assimilate but simply reducing the intake, regardless of the type of food you eat, may not be enough. Much more advisable, however, adopt a healthy lifestyle, which embraces healthy eating habits that promote weight loss. Here's how to do it.
Eat more protein
You can increase the number of calories burned and decrease the number of calories absorbed simply by adding protein to your diet. In fact, requiring energy to be metabolized these elements accelerate the metabolismso much so that a high-protein diet can increase the number of calories burned by 80-100 calories per day.
Avoid sugary sodas and fruit juices
Another tip is to eliminate liquid sugar calories from your diet by stopping sodas, fruit juices, chocolate milk and other sugar-added beverages. The brain does not register liquid calories in the same way as solids, so after having taken them it does not generate the feeling of satiety and pushes to eat again.
Many studies have shown that drinking sugary drinks greatly increases the risk of obesity and many other diseases.
Drink more water
Water itself does not cause miraculous effects on weight loss, however, recent studies suggest that it may be when you drink it that matters. Doing this immediately before meals would help reduce hunger and consequently eat less. According to a study, drinking half a liter of water a day half an hour before meals would affect weight loss by up to 44%.
Additionally, caffeinated drinks, such as coffee and green tea, can slightly increase metabolism, at least in the short term, promoting weight loss.
Do weight lifting
When you go on a low-calorie diet, your body compensates for the deficiency by saving energy and, paradoxically, by burning fewer calories. This is why long-term calorie restriction can significantly reduce metabolism and lead to muscle loss rather than weight loss. To reduce muscle loss and prevent slowing of the metabolic rate is needed exercise muscles by lifting weights. Free body exercises such as pushups, push-ups are also ideal for this purpose. squatting e abdominal, to accompany acardio activity such as walking, swimming o jogging which, in addition to weight loss, guarantees greater longevity and a lower risk of diseases.
Reduce your intake of refined carbohydrates
Several studies have shown that following a low-carb diet can cause you to lose around two to three times more weight than a low-calorie, low-fat diet.
Additionally, low-carb diets generate many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
However, it is not necessary to deprive yourself completely, just moderate your intake and choose quality carbohydrate sources and high in fiber, focusing on whole, single-ingredient foods.