How many calories should I eat to lose weight? - Calories are used to calculate the amount of energy in food and drinks. Well, if you want to lose weight, one of the ways you can do is to go on a calorie diet and adjust your diet. This diet is a diet that limits the intake of calories consumed.
Our body needs calories to be used as energy. However, everyone's calorie needs vary. This depends on several factors, such as age, type, and physical activity that is carried out daily.
How many calories do you need a day?
Every day an average adult woman needs an energy intake of 2,000 calories, while an adult male 2,500 calories. If consumed in excess, calories will be stored in the body as fat and make weight gain. For weight loss, a calorie diet can be done, but you should consult a nutrition doctor first.
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How many calories should I eat to lose weight? and How to Do a Calorie Diet and Its Benefits
Calorie diet is done by limiting the number of calories that enter the body, which is only 1,000-1,500 for women and 1,500-2,000 for men. Reducing the number of calories by 500 can make the body weight drop by around 0.5 kg per week. With a reduced number of calories, our body will break down fat to be used as energy.
Besides being able to reduce weight, a calorie diet with light intensity also has a good impact on health, such as reducing the risk of diabetes, high blood pressure, and high cholesterol.
What to eat to lose weight?
A calorie diet can be done by changing your diet to the following:
Eat more protein
Eating more intake that is rich in protein is the most effective and simple way to lose weight. In addition, increasing protein intake can increase metabolism and help curb our appetite.
Avoid soft drinks and packaged fruit juices
Packaged fruit juice and soft drinks usually have added large amounts of sugar. Research shows that both types of drinks are very capable of causing obesity. If you want to consume fruit juice, it is advisable to consume pure fruit juice that is not given additional sugar.
Drink lots of water
Drinking two liters of water every day can burn 96 extra calories in the body. If taken 30 minutes before eating, hunger will be reduced and the number of calories from food consumed is small.
Reduce carbohydrate intake
Especially those from sweet foods or drinks and simple carbohydrates. Not only good for weight loss, limiting carbohydrate intake is also good for people with metabolic syndrome and type 2 diabetes. Research shows, a calorie diet within 12 months by limiting carbohydrate intake is more effective in reducing weight and triglyceride levels in the blood when compared to diet low fat.
When we go on a calorie diet, automatic calorie intake in the body decreases, and the body will compensate by burning fewer calories. Calorie deficits will also cause loss of muscle mass and significantly reduce metabolic rate. So that this does not happen, it is recommended to be diligent in exercising, such as lifting weights, walking, swimming, jogging, push-ups, sit-ups or squats. Adjust the intensity of exercise with the intake of calories consumed, so as not to feel tired.
Weight loss foods
If you are confused about how to eat a calorie diet every day, this guide might be used as a benchmark.
- Breakfast: 1 strand of bread, ¾ cup of the cornflake, 1 banana, 1 cup of skim milk, 1 boiled egg, 1 teaspoon of margarine.
- Lunch: 60 grams of protein foods such as skinless boiled chicken, 2 strands of fresh bread, 2 pieces of tomatoes, 1 teaspoon of mayonnaise, 1 medium-sized apple.
- Dinner: 60 grams of protein foods such as lean chicken or beef, 1 boiled potato, 1 teaspoon of margarine, 1 cup of cooked vegetables, ¾ cup of strawberries or oranges.
- Snack: 3 cups of flavorless popcorn, 1 piece of bread, 1 cup of skim milk.
Just like the general diet, calorie diets also have side effects, such as headaches, dizziness, nausea, and constipation. Extreme low-calorie diets are also at risk of causing health problems, such as gallstones. In addition, not everyone fits into a calorie diet. Therefore, it is recommended to consult a nutritionist first to determine the type of diet that suits your condition.