When deciding to lose weight, the factors to consider are different and there is no general rule regarding the number of calories allowed, because every person is different. However, it is possible to draw up some general indications, even if it is essential never to decide independently to cut calories, but it is necessary to rely on a doctor who follows the entire slimming process.
and 1,500 to lose 0.45 kg per week.
Those who are particularly active and walk more than 4km per day can reach up to 2,200 calories or more per day to maintain weight and 1,700 to lose 0.45kg per week.
Girls in their 20s have a higher calorie requirement and require around 2,200 daily calories to maintain their weight, while women over the age of 50, on the other hand, around 1,800 calories to stay stable and 1,300 to lose weight.
These estimates do not apply to pregnant or breastfeeding women, as they require a significantly higher caloric requirement.
Men
A moderately active man between the ages of 26 and 45 needs 2,600 calories per day to maintain his weight and 2,100 to lose 0.45 kg per week. Those who practice sports on a regular basis can reach 2,800-3,000 calories per day to maintain weight and 2,300-2,500 to lose 0.45 kg per week.
Children between the ages of 19 and 25 have a greater energy requirement, equal to approximately 2,800-3,000 calories to stabilize weight and approximately 2,300-2,500 to decrease it.
The requirement decreases with advancing age, so much so that between 46 and 65 years, moderately active men need an average of 2,400 calories per day, and after 66 years of about 2,200.
Children
Children have a highly variable energy requirement based on age, weight and activity level.
On average, they require 1,200-1,400 calories per day. The average moderately active adolescent, on the other hand, was 2,000-2,800.
you have to burn more calories than you assimilate but simply reduce their intake, regardless of the type of food you eat, may not be enough. Much more advisable, however, to adopt a healthy lifestyle, which embraces healthy eating habits that promote weight loss Here's how to do it.
Eat more protein
You can increase the number of calories burned and decrease the number of calories absorbed simply by adding protein to your diet. In fact, by requiring energy to be metabolized, these elements accelerate the metabolism, so much so that a diet rich in proteins can increase the number of calories burned by 80-100 calories per day.
Avoid sugary sodas and fruit juices
Another tip is to eliminate liquid sugar calories from your diet by stopping sodas, fruit juices, chocolate milk, and other sugar-added beverages. The brain does not register liquid calories in the same way as solids, so after consuming them it does not generate the feeling of satiety and pushes to eat again.
Many studies have shown that drinking sugary drinks greatly increases the risk of obesity and many other diseases.
Drink more water
Water itself does not cause miraculous effects on weight loss, however, recent studies suggest that the time you drink it may be important. Doing it immediately before meals would help reduce hunger and, consequently, eat less. According to a study, drinking half a liter of water a day half an hour before meals would affect weight loss by up to 44%.
In addition, caffeinated drinks, such as coffee and green tea, can slightly increase metabolism, at least in the short term, promoting weight loss.
Do weight lifting
When you go on a low-calorie diet, your body compensates for the deficiency by saving energy and, paradoxically, by burning fewer calories. This is why long-term calorie restriction can significantly reduce metabolism and lead to muscle loss rather than weight loss. To reduce muscle loss and prevent the metabolic rate from slowing down, you need to exercise your muscles by lifting weights. Free body exercises such as pushups, squats and abdominals are also ideal for this purpose, to accompany a "cardio activity such as walking, swimming or jogging which, in addition to weight loss, guarantees greater longevity and a lower risk of disease.
Reduce your intake of refined carbohydrates
Several studies have shown that following a low-carb diet can cause you to lose about two to three times more weight than a low-calorie, low-fat diet.
Additionally, low-carb diets generate many other health benefits, especially for people with type 2 diabetes or metabolic syndrome.
However, it is not necessary to completely deprive yourself of it, just moderate your intake and choose quality, fiber-rich carbohydrate sources, focusing on whole, single-ingredient foods.
