The first thing that we think of when talking about losing weight – is to eliminate calories from daily meals and keep a strict diet. While this is partly true – many of us make mistakes in the process. So, is it smart to lose weight by cutting calories? We will try to explain some things in this text.
Calorie Cutting Can Be Good If You Follow The Rules
Just as a measure of the volume is a liter and a measure of length is a centimeter, so is a calorie a measure, or a unit of energy. The number of calories in the food you eat is actually the number of energy units that that food contains. For some, it is not clear what to eat – and what to avoid and how much to eat. This has given rise to several myths about the cutting calories diet that most of us believe in – and that often take us away from our weight loss goals. The point is that you have to follow the rules – and we often know that we are wrong. Here are the most common mistakes that stand in the way of your good intentions.
Insufficient Calorie-Strong First Meal
An insufficient first meal during the day – may slow down your metabolism. That can cause certain hormonal changes that jeopardize the weight loss process. If you don’t meet your nutrient needs after a long break of eight to nine hours – you may eat more and be hungrier for the next meal. Besides giving us the energy we need – the foods we eat for breakfast are a great source of important nutrients. Foods such as milk, oats, nuts, and fresh fruit – are excellent sources of calcium, iron, protein, and fiber. The body needs these basic nutrients to be able to burn calories – and perform different digestive and eliminatory functions. If you miss your dose of nutrients for breakfast – it will be difficult to make up for them during the day. In a word, with a rich breakfast – it is easier to stick to a diet that cuts calories during the day.
Cutting Calories – Yes, With A Balanced Diet
Your body needs a balanced diet to be able to function. It is essential not to starve – and to provide the body with a basic amount of protein, fiber, and fat. According to Dietzones, the worst thing you can do to your body – is to deprive it of basic food groups. That also includes carbohydrates and fats. It is because you need all of them even when losing weight. The body uses energy units to replenish energy – so it can be able to perform physical activities and perform metabolic processes. Therefore, you should eat all foods, but in a controlled and balanced way. Choosing a gluten-free or vegetarian diet for no particular reason – can do you more harm than good. Therefore, stick to the basics of a balanced diet – but take care of the quantities.
Reducing Calorie Intake: How To Achieve It?
To maintain a normal weight and keep good health – we should eat a variety of foods. Losing weight from 0.5 kg to 1 kg per week should not harm your health. To achieve this, you need to reduce your calorie intake by about 3,500 to 7,000 calories per week – which means lower intake by about 500 to 1000 calories than your daily average consumption. You can reduce your calorie intake by replacing high-calorie foods with lower-calorie ones – such as fruits, vegetables, unrefined carbohydrates, and increasing physical activity. Of course, it is important to pay attention not only to the type of food you eat – but also to the size of the portions. That can be quite difficult sometimes – because people often lose the sense of what a normal portion is.
Should I Reduce Fat Or Calories For Weight Loss?
For best results, reduce your intake of both. When you reduce your fat intake, it is better to limit calories as well. It’s because reducing fat helps you lose weight only if it is accompanied by a reduction in calories. Various studies have revealed that subjects who lost 30 pounds or more during a diet and managed to maintain that weight for more than a year achieved these results in part by limiting their daily calorie intake to approximately 1,300, with a fat content of less than 24%.
Does A Food That Doesn’t Contain Calories Help You Lose Weight?
Replacing plain cola with diet cola will save you about 160 calories per can – which should result in a loss of about eight pounds in one year. However, scientists have found that people who eat foods low in fat, sugar, and calories – as a rule, later compensate for the calories by consuming something else. Some studies even show that respondents who were told to consume low-calorie yogurt for a snack ate more food in the afternoon meal – than respondents who drank full-fat yogurt, regardless of the actual content of the food.
Exercise, Balance, And Perseverance
The essence of weight loss lies in balance and permanence. If you drastically reduce calories and expose yourself to intense exercise – you will only slow down your metabolism and the pace of weight loss. It can happen that your appetite cannot adapt to the new restrictive diet, and a sudden transition to a high level of physical activity can burden your body – which complicates other daily processes that are necessary for weight loss and maintaining health. Find the balance between the number of calories you eat and the number of calories you need to burn.
Your exercise plan should be based on these numbers. Making small changes to your daily lifestyle is all you need to lose weight and maintain reduced body weight.
Finally, we must say that not everything is as complicated as it may seem. By cutting the calories, and above all the intake of sugar and starch – you will start to lose weight. In this process, your hunger level is partially reduced – since you’re consuming significantly fewer calories. The trick lies in the fact that the body, when reducing the intake of sugar and starch – wants to compensate for the lack of a certain energy macronutrient. Therefore, experts advise that the waiver of, for example, sweets – should be compensated with the simultaneous intake of complex carbohydrates or healthy fats. This is significant if you want to avoid the yo-yo effect. This way, you will gradually reduce your calorie intake through a balanced diet for weight loss.