Calories: What are they?
How many calories do you need each day?
Well, it depends on your age, height, weight and activity level. If you want to lose weight fast, then it’s better if you start counting calories. You don’t have to count every single calorie though; just focus on the ones that are most likely to cause fat gain or muscle loss. For example, if you’re a woman between 18 and 30 years old, you might need to eat around 2000 calories per day. That means eating one pound of chicken would require 3000 calories. On the other hand, if you’re a man over 30 years old weighing 180 pounds and you exercise regularly (a brisk walk twice daily), then your caloric needs will probably fall closer to 1500 calories per day.
More Water: What does water do?
Drinking enough water helps you lose weight because it keeps your body hydrated. When you drink more than half a gallon of water per day, you’ll be able to maintain your normal blood pressure and heart rate levels without experiencing any symptoms such as headaches or dizziness. Drinking extra water will help you burn off those excess calories that you consume through food and beverages.
Your Protein Intake: What does protein do?
Protein helps you build and maintain muscles. If you want to lose weight fast, then you should focus on eating more lean meats that are low in fats. If you’re a vegetarian or don’t like the taste of meat, you can also eat eggs, drink milk or eat beans since they’re also good sources of protein.
Your Carb Consumption: What are carbs?
Carbohydrates are grains, sugars and fiber that the body uses for energy. Foods high in carbs include fruits (such as melons and berries), root vegetables (such as potatoes and carrots), breads, pastas, breakfast cereals, rice, baked goods, chocolate and sweets. If you’re trying to lose weight or gain muscle fast then you should try to limit your carbohydrate intake to around 100 grams per day.
More Fruits and Vegetables: What can fruits and vegetables do?
Eating more fruits and vegetables can help you lose weight because they’re low in calories and rich in fiber. For example, a single serving of broccoli only contains about 30 calories yet it still fills you up. You should try to eat around 8-13 servings of fruits and vegetables per day, depending on your gender, age and activity level.
More Fiber: What does fiber do?
Fiber is a type of carbohydrate that the body is unable to digest. As it passes through your system, it absorbs liquids and forms a sort of “ball” or “clump” which helps move food more quickly through your digestive track. This means that you will feel fuller quicker and for longer which will help you eat less and lose weight as a result.
Your Fat Intake: What does fat do?
Fat contains more calories than carbohydrates or protein. If you eat too much fat, you will gain weight. You should try to eat only the healthy types of fats which include: vegetable oils, salmon, nuts and seeds.
There are several ways in which you can go about burning off the calories that you eat. You could do vigorous exercise (such as running or swimming) for a certain amount of time. You could also go for a walk, take part in a sport or play with your children.
You could also engage in less physical activity by taking the stairs instead of the elevator at your workplace; playing a game on your phone while sitting on the bus or just doing less chores around your home.
The National Weight Control Registry (NWCR) is a database that contains information about people (men and women) who have lost at least 13.6 kg (30 lb) and kept it off for at least one year. These successful losers have shared lots of information with the NWCR so that the researchers can figure out how they did it.
One thing that the winners all had in common was that they changed their lifestyle to include diet and exercise. These people aren’t super humans – they are just like you and me. They follow the 7 steps that we have discussed above and they managed to change their habits and lifestyles to help them achieve and maintain a slimmer figure.
Sources & references used in this article:
State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet by J Hill, H Wyatt, C Aschwanden – 2016 – books.google.com
Bulletin# 68–Lose Twenty Pounds of Fat and Gain Five Pounds of Muscle in Ten Weeks by A James – 2016 – Penguin
Goals!: how to get everything you want–faster than you ever thought possible by J Parrillo, AB is Born, D Nukem, IV Speaks – parrilloperformance.com
Effects of fast-food consumption on energy intake and diet quality among children in a national household survey by A Agatston – 2005 – Macmillan
Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial by B Tracy – 2003 – books.google.com