Tips on How to lose weight faster
How many calories should I eat a day to lose weight?
First, let us calculate how many calories makes you lose or gain 1Kg.
There are 7,700 calories in 1KG, so if you wanted to lose weight at a rate of 1KG per week, you would need to reduce your overall calorie intake by 7,700 Calories, or 1,100 Calories per day.
If reducing 1,100 calories each day feels unachievable, to lose 0.5 kilograms per week you need to be in a deficit of 3,500 calories, which equates to about 500 calories per day.
Know how many calories your body needs per day by checking the Basal Metabolic Rate Chart or Fitness Assessment results under the calories column.
A calorie deficit is a state in which you burn more calories than you consume. This means, that to lose 1KG the difference between your Basal Metabolic Rate (the energy you burn just by existing) and daily intake of energy (food) needs to be 7,000 calories over the course of the week.
For example If you body needs 2300 Calories per day,then you can cut 500 Calories from exercise and 600 Calories from Food thus creating a deficit of 1100 Calories daily
When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer (in deficit) calories than your body needs to maintain your current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.
Tips on How to lose weight faster
- Eat a high-protein breakfast. …
- Avoid sugary drinks and fruit juice. …
- Drink water before meals. …
- Choose weight-loss-friendly foods. …
- Eat soluble fiber. …
- Drink coffee or tea. …
- Base your diet on whole foods. …
- Eat slowly.-You’ll lose the last few kilos faster if you know what you’re eating (and drinking!) …
- Reduce your snacking. …Eat foods that help control your weight-gaining hormones. …
- Limit your treat meals. …
- Increase the intensity of your workouts -Applying it is easy: do 25 minutes of high-intensity cardio followed by a four-hour fast, three times a week. Over eight weeks, the study group lost 5kg of body fat – an unrivaled result. When it’s time to eat, tuck into food with a 4:1 carbs-to-protein ratio.
- Improve your gut health.
Weight loss: These five tricks will help you shed 5 kilos in 1 month without exercise
- Drink warm water in the morning. …
- Never skip breakfast. …
- Avoid or cut back on sugary drinks. …
- Reduce tea/coffee intake. …
- Skip the elevator.
SUMMARY
Is it easier to lose weight if you’re overweight for a few reasons, including:
- The more someone weighs, the more energy they burn in inactivity;
- The more someone weighs, the higher their basal metabolic rate. This means the number of calories burnt even at rest is higher;
- If the person is making poor food choices, such as consuming excess energy from snacking or energy-dense foods, even a few small changes which reduce energy intake can have a significant impact on weight loss.
- f you don’t have much weight to lose, your body is slower at losing weight as it wants to ensure body weight does not go too low so you have some emergency energy reserves in times of need
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