Calorie is the unit of measurement for energy content in beverages and foods. One way to instigate weight loss is by reducing the amount of calories you consume a day so that your body burns stored fats. There are many factors that determine the amount of calories a person needs in a day to avoid starving. However, on average a man needs 2,500 calories per day while a woman needs 2,000 calories. To lose one pound of fat a week you will need to cut down your daily intake by at least 500 calories. The following are 5 ways of cutting down calories to lose weight brought to you by skinny fat bellyproof.com.
#1 Eat more protein
Protein not only curbs appetite but also increases the metabolism rate. This is because protein requires more energy to break down than carbohydrates. Eating a diet high in protein could easily help you burn up to 100 calories a day.
Most dieters start with a high desire to lose weight but after a few days they lose motivation and cravings kick in. According to some studies, increasing your daily in calories intake in form of protein by up to 25 % could reduce your food cravings by 60 %.
#2 Cut down soft drinks consumption
Soft drinks contain what are commonly referred to as “empty calories” because they add calories to your body that have almost no nutritional value. Increased intake of soft drinks not only adds unnecessary calories in the body but also increase the risk of contracting lifestyle diseases.
Despite the high amounts of calories contained in sugar-sweetened beverages people hardly remember to factor them in their daily intake of calories intake. Taking beverages like coffee without sugar or eating fruits instead of processed juice will contribute greatly in cutting down daily calories intake.
#3 Reduce carbs intake
Cutting down carbohydrate intake especially refined cabs is one way of reducing calories intake. White bread which is a staple food in many diets is rich in carbs and low on fiber. Since completely eliminating bread from your diet may be difficult opt for whole grain bread, nuts and seeds which have fewer carbs. Snack foods like chips are high in carbs but since they are easy to chew and digest, they could easily increase your daily calories intake without you realizing it.
#4 Eat frequently but small portions
Most people cutting down calories intake to reduce weight tend to eat very little during the day only to end up feeling famished in the evening. They then take large portions of food before going to bed. This is counterproductive since the metabolism rate is slower when you sleep hence the food is likely to be stored in your body as fat. Digestion takes at least 6 hours. Choose to eat 5 small portions spread out in the day. This will help you control binging on food during dinner.
#5 Drink more water
Drinking water before meals helps reduce hunger. Consequently, you take in fewer calories. You can burn about 96 calories by simply drinking the recommended two litters of water a day. Some studies show that drinking half a litter of water 30 minutes before meals could increase weight loss by 44% over a period of three months.
Doctors recommend that you don’t cut down your calories intake by more than 1000 calories. When you cut down calories to lose weight the body also adapts by slowing down its metabolism to catch on the calorie deficit. When this happens you reach a weight loss plateau.