To lose weight, you have to consume less than your body burns each day.
That way, you will ensure your results in the long-term without negative effects like a yo-yo.
The only thing you should do is to eat fewer calories. In fact, that’s not such an easy task. That’s why we’ve prepared some useful tips on how to start doing it.
So, if your goal is to lose weight healthily that article is right for you.
What Are Calories?
A calorie is a unit of energy. Therefore, calories are a way of keeping track of the body’s energy budget.
Calories in food give us energy in the form of heat. That allows our bodies to function. In turn, our bodies store and burn calories as fuel.
The energy of food is realized during digestion. Then it’s stored in other molecules that provide energy when our bodies need it.
Calories are used in 3 ways:
- 10% digestion
- 20% physical activity
- 70% essential functions of our organs and tissues
What is Calorie Deficiency and How It Help for Losing Weight
Everything we consume has a calorie count – a measure of how much energy the item stores in its chemical bonds. To maintain an optimal healthy balance, we should put in our bodies as many calories as we lose. Otherwise, if we continually eat more than we need the extra calories will be primarily stored in the form of fat.
In fact, that’s the mechanism of gaining weight. Conversely, if we burn more calories than we devour, we’ll lose weight. To change our bodies, we need to measure somehow the energy we receive from food.
That’s why we use the unit of calories.
Calorie definition is the amount of heat needed to raise a kilogram of water by one degree Celsius. And when your goal is losing tummy fat calorie counting will help. But it’s time-consuming and if you are not used to it can lead to an elevated level of stress. In turn, that may slow down the process of losing weight.
That’s why we’ve focused on tips that are easy for implementation. (Even for very busy people.)
1. Include Protein At Every Meal
After you eat some of the calories of the food are used for digestion. This is referred to as the thermic effect of food (TEF). The TEF refers to the number of calories needed by your body to digest, absorb, and process the nutrients in your meals.
Protein has a much higher thermic effect (20-30%) compared with carbohydrates, which have 5-10% and 0-3% for fat.
This means if you consume 100 calories from protein, only 70 of them are usable. The rest 30 calories will be burned in digestion.
Besides, eating foods rich in protein will make you feel full for longer.
2. Read Food Labels
Not all convenience foods are unhealthy, but most of them have hidden fats and sugars.
Reading food labels will make it much easier for you to compare foods. Thus you can easily find the foods, which contain the nutritional value that you need.
Besides, reading the food labels will help you to find out which foods are richer in vitamins, fiber, and protein.
The number of calories on food labels gives info on what’s the calorific value of the food, not what amount of energy you will receive from it. For instance, the digestion of foods rich in fibers like kidney beans and whole-grain foods require more calories.
Therefore, your body will actually receive fewer calories from a 150 calorie portion of beans than 150 calorie portion of ice cream.
3. Drink Water Before Your Meal
Drinking one or two cups of water before meals will lead to eating fewer calories. Overall, that will result in losing weight because the water causes a feeling of fullness. So you will need less food than usual to reach the point of satiety. Another interesting fact is that drinking water can increase the metabolic rate. Besides, choose water instead of a drink full of empty calories. You will reduce your calorie intake with more than 100 calories per cup.
There is no other way to reduce tummy fats and weight in general except with calorie deficiency.
Even if you work out, which is recommended, you have to consume fewer calories than you burn.
Including protein in your meals will make you feel full for more extended periods.
Reading food labels will help you to make healthier choices about the foods you are buying.
Drinking water before meals will stop you from overeating because you’ll already feel full.
MEDICAL DISCLAIMER This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Asia’s Juice Guru nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.