There is no one umbrella number that everyone can eat per day which helps them to lose weight. Remember the factor that determines how many calories each person requires per day include the person’s age, sex, height, weight, and level of physical activity.
To lose weight, you need to reduce your typical daily caloric intake by 500 to 1000 calories a day or 3500 or 7000 calories a week. This should help you lose weight in a month. Using a calorie counting app is an effective way to determine how many calories you lose weight in a month.
So, how many calories do you really need per day in order to lose weight?
To lose weight- experts believe that cutting about 10 calories per day can result in a loss of about one pound in a year, however, it can take as long as 3 years to achieve that. Generally, it is recommended that the average women consume about 1500 calories per day to lose one pound of weight per week, and 2000 calories per day and 2500 calories to maintain weight.
However, this depends on a number of factors, including height, weight, age, activity levels, general health, etc.
How to cut your calorie intake without making you a hungrier.
The fact is, it is best to work with a nutritionist who can design a diet plan just for you. Healthy weight loss is a slower process. Research has shown that those who lose weight gradually and steadily say about 1-2 pounds per week – are more susceptible to keeping their weight loss.
The good news is there are a number of ideas to help you cut back on your calories without starving yourself. This means without more of certain foods that really can help you achieve your weight loss goals. For that, you should follow the tabulated points :
1) Count Your Calories;
Counting the calories can be considered an important first step on any weight loss journey for some people. This is because, for you to achieve your weight goals, you should eat at a caloric deficit of 500 to 1000 calories a day. The amount of calories consumed per day is dependent on many factors including; age, sex, current weight, lifestyle, and height.
Calculating calories might be tough to do manually, instead, use trusted calorie counting apps to help you track how much food you need to and have consumed throughout the day.
2) Avoid Your Intake Of Simple Carbohydrates;
Simple carbohydrates are also known as refined carbohydrates. Examples of these include food like candy, sugar, such as baked goods, or some cereals. When it comes to weight loss, such listed food is discouraged as not only they are high in calories and low in nutrients, but they are also digested and absorbed too quickly into the body where they lead to blood sugar spikes and increased hunger.
3) Consume More Complex Carbohydrates;
Complex carbohydrates are like whole grains include whole-wheat flour, bulgur ( cracked wheat), oatmeal, whole cornmeal, and brown rice. They are fantastic sources of fiber and other nutrients such as vitamin B, irons, folates, selenium, potassium, and magnesium.
If you are considering trying to lose 15 pounds a month, whole grains are incredible as they are full of fiber, meaning they take more time to digest, decrease the number of calories retained during digestion, and increase up your metabolism.
4) Choose Better Beverages
Sodas, fruit juices, and energy drinks are loaded with sugar, something that will hinder your weight loss motives. Instead, choose to drink water, unsweetened coffee, and tea or vegetable juices is better.
5) Drink More Water
One of the things that many people are talking about is when you are trying to lose weight is that you should drink more water. Some reasons that water may help you to reduce your weight include;
I) It is a natural appetite suppressant. A controlled trial done in 2008 showed that drinking 500 ml of water reduced calorie intake by about 13%.
II) it increased your resting metabolic rate that is the total number of calories burned when your body is completely at rest. In 2003, a study searches out that drinking about 500 ml of water increased the metabolic rate by 30% within 10 minutes.
6) Eat More Fibre-Rich Foods
A high fiber diet can help you reach your weight loss goals as they keep you fuller for a longer time, which prevents you from overeating and going over your recommended calorie intake. This diet also helps with lowering cholesterol levels, regulating bowel movements, and could reduce your high risk of cancer and cardiovascular diseases.
7) Eat More Protein-Rich Foods
Protein can help you lose weight as it increases your metabolism, reduces your appetite, and keeps you fuller for a long period of time. Protein sources include eggs, lean meats, and plant-based sources such as legumes and lentils.
8) Eat More Vegetables
When you are planning on how to lose weight in a month, vegetables should be high on the list of foods that you should consume. Not only are they high in micronutrients, making them better for your health, they are also low in calories.
9) Practise Intuitive Eating
Intuitive eating means breaking free from the on and off cycle of dieting and learning to consume mindfully and without guilt. Some principles of this eating plan involve eating when you are hungry, stopping once you are full, and eating healthy foods.
10) Do More Cardio
Cardio workouts are the core of the weight loss journey. Other than helping you lose weight, cardiovascular exercises;
I) Strengthen your heart and muscles.
II) Help control your appetite.
III) Improve bone density.
IV) Boost your mood through the release of endorphins.
V) Help you sleep better at night.
VI) Help prevent or manage high blood pressure, heart disease, diabetes, and some types of cancer.