However, it's more complex because when you lose weight, you usually lose a combination of fat, lean tissue and water. Also, because of changes that occur in the body as a result of weight loss, you may need to decrease calories further to continue weight loss. Cutting calories requires change but doesn't have to be difficult.
These changes can have a big impact on the number of calories you consume:. Skipping one or two high-calorie items is a good place to start when cutting calories. For example, you could skip your morning latte, soda at lunch or that bowl of ice cream you always have after dinner.
Think about what you eat and drink each day and identify items you could cut out. If you think that skipping your indulgence will leave you with a craving, try a low-calorie substitution.
Simple substitutions can make a big difference when it comes to cutting calories. For example, you can save about 60 calories a glass by drinking fat-free milk instead of whole milk. Instead of having a second slice of pizza, reach for some fresh fruit. Snack on air-popped popcorn instead of chips. The sizes of your portions affect how many calories you're getting.
Twice the amount of food means twice the number of calories. It's common to underestimate how much you're eating, especially if you're dining out. Controlling your portions is a good way to control calories.
Replacing high-calorie foods with lower calorie alternatives and reducing your portion sizes can help you cut calories and improve weight control. For a successful — and sustainable — weight management plan, you also need to increase your physical activity. Combining regular activity and healthy eating will best help you achieve and maintain a healthy weight.
There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. VLCDs use meal replacements like drinks, shakes, and prepared food bars instead of meals for at least two meals a day.
VLCDs are meant for people who are very overweight and have been unable to lose weight after trying many diet plans. This diet can be dangerous and requires medical supervision. Read on to learn more about the risks and goals of the calorie diet. They do this by weighing your general health concerns against the risks and potential complications of drastic calorie reduction.
A diet like this has risks and precautions associated with it. A doctor should supervise you while on this diet.
Some people use a calorie diet as part of the recently popularized intermittent diet plan. Under this plan, you eat a balanced Mediterranean-style diet of about calories for five days of the week and then limit yourself to low-carbohydrate calories per day for the other two days. There is very little evidence to support the benefits of intermittent dieting over daily calorie reduction.
You can get an idea of how much or how little calories is when you consider the calorie count of popular foods. The USDA calculates that two handfuls of peanuts or a slice of pepperoni pizza contains about calories.
An apple contains fewer than 80 calories, while two pieces of fried chicken contain about calories. You might also want to consider how many calories you burn in a day. According to the Harvard Medical School , a pound person burns 72 calories by just sitting in a one-hour meeting.
One of the problems with a calorie diet is that it places no limits on the fats and carbohydrates you consume. Department of Agriculture; Agricultural Research Service. FoodData Central, Accessed July 1, Editorial team. How to Cut Calories.
Try these 10 ways to cut calories every day. It is easier than you may think. Swap your snack. Many people reach for a snack or two in between meals. Snacking is fine, but be sure to choose lower-calorie options. The key is to have some healthy snacks ready when hunger hits. Instead of a 3-ounce 85 g bag of flavored tortilla chips calories , choose a cup mg of air-popped popcorn 31 calories , a cup mg of grapes and a low-fat cheese stick calories or a small apple and 12 almonds calories.
Choosing healthy snacks twice a day will save you calories. Cut one high-calorie treat. Try to remove one high-calorie food item each day. Whether it is a donut in the morning, a brownie or bag of chips at lunch, or chocolate cake after dinner, you will save to calories or more. To burn another calories, take a minute brisk walk after lunch or dinner.
You lose body fat by creating a negative calorie balance through eating less or burning more, or both. If 10 pounds of fat contains 35, calories, and you're burning calories a day, mathematically that's 35, calories divided by calories per day, so it would take you 70 days to lose those 10 pounds. You may have more success at keeping the weight off when you lose it slowly, at a rate of 1 pound to 2 pounds a week, says FamilyDoctor. You can lose weight through regular exercise.
However, you may not lose as much as your energy expenditures predict. A paper published in Obesity Review in investigated why people don't lose as much weight when they exercise without making dietary changes.
The authors reviewed numerous studies and identified a number of factors to explain the weight loss discrepancies, including change in metabolic rate and a decrease in overall activity outside of exercise. They concluded that people don't lose as much weight through exercise alone because they don't burn as many calories as predicted, and they tend to compensate for the calories they burned by eating more.
While burning calories is helpful when it comes to weight loss, finding ways to help you manage the number of calories you consume is equally important. A food diary can help you track your intake and stay within weight-loss calorie range.
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