How many calories to lose weight?

The calorie is the measure of the energy in a food. Scientifically, a calorie is the amount of energy it takes to raise the temperature of 1 gram of water by 1 degree Celsius.

The caloric needs of different people are different. The calories that are derived from our food are necessary for the functioning of the body to keep us alive and to carry out other activities.

Sixty to sixty-five percent of the calories consumed are spent to carry out bodily functions such as breathing, digesting, purifying the blood, beating the heart, maintaining body temperature, etc. Another ten percent is spent on processing the food that is consumed.

A minimum of 1,200 calories per day is required to keep you alive. A lower calorie intake than that will lower your iron level and slow down your metabolism.

Different People Different Calorie Needs

Many factors, such as age, size, gender, weight, height, activity level, and the climatic conditions of the surrounding environment, determine an individual’s caloric needs.

Smaller body size and warm environmental temperatures mean that the caloric requirement of those living in tropical climatic conditions is lower than that of the same group of people living in temperate regions.

Similarly, age also plays a vital role in determining your caloric needs. A person in their twenties will have the maximum caloric needs of 2,300 calories per day. There is a gradual decrease in this amount with increasing age. This decrease in caloric needs with increasing age is explained in part by increased fat accumulation.

Next is the gender factor. In general, men need five to ten percent more calories than women. This is because men have a higher percentage of lean muscle in their body. However, pregnant and lactating women need 300 to 500 more calories per day than they normally do.

Physical activity is another important factor that determines the caloric needs of people. A person, whose work involves more physical work, will have higher caloric needs than another who leads a sedentary life of the same age.

Calorie content of different types of food.

Various types of nutrients provide different amounts of calories. Roughly, carbohydrates and protein contain about four calories per gram of your weight. There are about nine calories in a gram of dietary fat and about seven calories in a gram of alcohol. This obviously shows that a reduction in your intake of higher fat foods and alcoholic beverages will reduce your calorie intake.

However, dieting does not mean only consuming low-calorie foods. Your diet should also be nutritious on the other hand. A nutritious diet plan will help you lose weight in several ways.

The first and foremost way is through your metabolism. Metabolism is the term used to refer to the way your body processes and uses the food you eat. There are a number of minerals and vitamins needed to keep your metabolism efficient. Proper metabolism will be hampered if your body lacks any of these minerals and vitamins. This in turn will negatively affect your weight loss pattern.

Second, the lack of proper nutrition will create problems in digestion. The food you eat will not be properly digested and assimilated. The digestive system needs nutrition like minerals and vitamins. In addition, it also requires dietary fiber. The gastrointestinal tract, also known as the GI tract, benefits from a high intake of dietary fiber, as it helps cleanse the tract and prevents constipation and indigestion-related complaints such as IBS and diverticulosis.

Here are some other types of foods that are linked to weight loss and weight gain.

Empty Calorie Foods: Empty calorie foods are the worst nutritionally and calorically. These are those drinks and foods that add a lot of calories to your diet, with little or no nutrition. They provide no vitamins, minerals, or disease-fighting phytochemicals to your body compared to the calories they add. Overweight or obese people or those who are trying to lose their body weight should avoid empty calorie foods. Energy drinks, carbonated drinks, candy, regular sodas, soft drinks, candy, etc.

Calorie-Dense Foods: Foods that are high in calories from fat and foods that are high in fat and sugar fall under the category of calorie-dense foods. They include hot dogs, butter, mayonnaise, full-fat cheese, white flour buns, certain types of commercial popcorn, rich bread snacks, candy, etc. Calorie-dense foods are often processed foods. They are not recommended for those hoping to lose weight.

Negative Calorie Foods: Negative calorie foods are those foods that burn more calories for processing than they actually contain. The calories in these foods have a lot of resistance and your system has to apply a lot of energy to break them down. This gives these foods a natural and extensive ability to burn fat. Eat these foods to lose weight fast. Asparagus, celery, lettuce, onions, papayas, spinach, turnips, cucumbers, chilies, green cabbage, broccoli, carrots, beets, mangoes, cauliflower, garlic, zucchini, pineapple, oranges, raspberries, strawberries, grapefruit, blueberries, lemons, apples , tangerines, etc. They are negative calorie foods.

Fat Burning Foods – There are certain foods that help you in many different ways, each to burn body fat fast. Examples of this type of food are avocados, olives, green tea, ice water, chili peppers, spinach, eggs, small potatoes, sweet potatoes, cinnamon, almonds, seeded breads, fish fat, oatmeal, whole wheat pasta, beans, legumes. , etc.

For the best type of weight loss through calorie control, include all food groups in your daily diet. Include even fats, but the right kind of fats like polyunsaturated and monounsaturated foods. Try to lose no more than 2 pounds of body fat per week. Don’t go for complete caloric control that relies entirely on your diet. Burn about fifty percent of the calories you want to eliminate from your daily intake through exercise. The exercises will not only help you lose weight, but also shape and tone you!