How Many Calories Should I Eat To Lose Weight?

top tips for weight loss

A very common question every nutritionist and fitness guru gets constantly asked is, if I want to lose weight, how many calories should I eat? So let´s commence with the basics…

What are calories?

Calories is the amount of energy that the body receives with the full absorption of food. If a person does not spend this energy as a result of a chemical reaction, it is converted into fat.

How many calories should I eat to lose weight?

The amount of calories you need to consume depends on your gender, age, and physical activity. The least calories are consumed by women who weigh little and have a sedentary lifestyle (on average, about two thousand calories).  Men should consume a little more than 2.5 thousand calories. Interestingly, at the age of 20-35 years, people lead the most active lifestyle, so they need maximum food before and after consumption is reduced. That is, a woman over 50 years old, will have to eat about 1600 calories per day, if she is slim, so as not to gain weight again. 

How to keep track of the number of calories I consume?

Previously, everyone used to count calories by utilizing tables, but now thanks to the Internet and apps around there, we have a full range of calorie calculators and applications for smartphones to calculate the cherished numbers. Always remember, that it´s not just about the amount of calories you need to consume, but also the macro components (right amounts of proteins/fats/carbs) depending on your goal.

Tips to lose weight without starving

– Eat several times a day. Women tend to incur in a big mistake when they think that the solution is to either eat ridiculous small amounts of foods or just fast as much as possible. A starving organism perceives any food as a reserve, which should be put off for a rainy day. To lose weight, you need to ensure you are boosting your metabolism, forcing it to act as actively as possible. In order to do this, it is recommend to have breakfast, lunch and dinner (including two snacks in between) throughout the day. Now remember, it is essential that you fill these calories with as much nutritious foods as possible from a variety of food groups the majority of time. An organism that does not feel hunger does not accumulate excess fat.  

– Get enough sleep! People tend to underestimate the power and benefits of an appropriate sleep (7-8 hours). Vital energy and effective weight loss depend on how well your body rests and whether it has a chance to recover during sleep. Poor sleep adversely affects health – a sleepy person is more likely to eat more during the day to fill in the missing energy.  

-Variety- Increase the amount of food at the expense of vegetables, fruits, water, etc. – thus, there will be more food, and its caloric content will be less. Often cook porridge on water (buckwheat, rice, oatmeal, etc.): they swell at the expense of water and significantly increase the volume of servings. Add more non-starchy vegetables (tomatoes, carrots, cabbage, onions, sweet peppers) to the dishes.  These will ensure you get the proper amount of your macro nutrition components that will speed the weight loss journey!

– Portion Sizes- Be mindful of your portion sizes when it comes higher calorie foods such as protein, fats and carbs. However, feel free to fuel your plates with vegetables and fibers which are so important for a proper weight lose diet.  

– Get rid of excess water- For express weight loss at 1.5-2 kilograms, you can use a dandelion root or horsetail grass. These herbs are a strong natural diuretic, they should be taken in 12 drops of tincture per cup of warm water two or three times a day. Do not exceed the dose, otherwise, the body expects unpleasant consequences.  

-Motivation- Motivation is the strongest stimulus, so tell yourself why you need to lose weight. Perhaps it makes sense to take a picture in a bathing suit or try on old clothes. Take care of the visualization. Think about how slim you will become, imagine your future appearance. Your WHY will be the fuel that will enable you to remain consistent throughout the whole process!

– Avoid refined foods. In nature, it is designed so that everything that contains a complex of carbohydrates, also contains vitamins B and E and fiber. B vitamins are involved in carbohydrate metabolism, and fiber slows their absorption; so when you eat whole grains, your body gets the vitamins necessary for carbohydrate metabolism. At the same time, you also get fiber, which contributes to a normal stool and a healthy bowel. Refined, purified products do not possess any of the listed properties.  

-Eat dairy products.- Women who eat low-fat dairy products 3-4 times a day burn 70% more fat. Calcium causes the body to burn excess fat faster, and 1,200 mg of calcium should be consumed daily. Just taking calcium tablets is almost useless. The best result is the consumption of dairy products.

– Eat fish- Those who regularly eat fish and seafood have a reduced level of the hormone leptin, which is closely associated with slow metabolism and obesity. Try 3-4 times a week to eat fatty fish: salmon, tuna and others.  

– Drink green tea- The green hour not only helps to fight carcinogenic substances, but it also has the ability to speed up metabolism. According to studies, people drinking green tea 3 times a day, accelerate their metabolism by 4%, which translates into burning an extra 60 calories a day. In a year, thus, you can lose about 3 kilograms.

womans weight loss tips

What is Healthy Eating?

What is Healthy Eating

Eating healthy foods is one of the best ways to boost the weight loss process or maintain the current weight.

However, it is one of the hardest things to do especially if someone was used to consuming unhealthy foods such as fried processed foods. The fact is that these fried foods always look more appealing and appetizing than their healthier counterparts do. Getting used to healthy eating becomes easier with time, especially if one finds different ways of making healthy meals look more interesting.

So before we launch ourselves in pointing out some of the main benefits of healthy eating, what does healthy eating actually mean?

The term may mean different things to different people but it essentially means consuming foods that supply the body with the required nutrients without depositing too much fat in the body. These include proteins, vitamins, minerals and carbohydrates without extra cholesterol. Healthy eating consists of consuming food that encourages the general well-being of the body which includes physical, emotional and psychological aspects.

Some of the main benefits that you obtain from healthy eating include:          

Better weight management: Healthy eating helps with the weight loss process, especially when used with other programs. Eating fruits and vegetables together with whole grains and other sources of proteins like legumes helps reduce the amount of cholesterol in the body. This, when coupled with exercises can speed up the weight loss process. The low cholesterol intake also helps with maintaining the current body weight.             

Prevention of diseases: Many fruits and vegetables contain high levels of antioxidants such as beta carotene’s. As such, they are great at protecting the body from some diseases like some types of cancer. According to some study conducted in 2014 by the American Society of Clinical Oncology, consuming more fruits and vegetables helped reduce chances of liver cancer, colorectal cancer, and gastrointestinal cancers. Diabetes patients can also benefit a lot from healthy eating. The healthy habits help to reduce calorie level and maintain proper glucose levels. These help in the prevention of diabetes-related complications.  Healthy eating is also great at preventing heart conditions including stroke. The reduction of cholesterol levels and blood pressure associated with such eating habits are great for maintaining a healthy heart. Eating more vegetables, almonds, sunflower seeds, and hazelnuts among others can help prevent heart attacks by preventing blood clots which can be fatal.          

Better physical health: Healthy eating promotes stronger bones and teeth as well as emotional well being which then translates to better physical health. Eating legumes, low-fat dairy products, and vegetables like broccoli and cabbage supply the body with calcium which is essential in the development of stronger bones and teeth.

In addition, healthy eating also helps in enhancing better mood and boosting energy needed for the whole day.          

Some Healthy Eating Tips To Consider:    

 When transitioning to healthy eating, one of the best ways to make the process easier is by making healthier options less boring. This can be done in ways of preparation as well as presentation. However, it starts by replacing the processed and fried foods with those that have fewer calories and organic . For example, instead of bacon, sausages, and toast for breakfast every day, try to eat whole grains like brown bread or oatmeal. Rather than frying the eggs, try boiling them. Replace red meat with legumes or white meat such as fish. When taking dairy products, go for the non-fat options.          

Add flavors:  Use healthy ingredients like fresh herbs to add flavors. Fresh lemon juice or cilantro, for instance, can make the food smell and taste better. Most of the fresh herbs such as ginger roots also have many health benefits. Using them, therefore, makes the food better and healthier.  

Try to use a minimum amount of salt since too much sodium content can also be harmful to the body. When purchasing, choose fresh fruits and vegetable and try to avoid those that have preservatives.            

Mix it up:  Using different colored vegetables makes the meal more interesting and appealing especially where there are kids. Try to serve the meals in decorated plates if available. It’s also advisable to eat healthy meals with others whenever possible. This eliminates loneliness and provides encouragement.        

All about Healthy Eating

 Conclusion:   Creating a different atmosphere like lighting candles can also make healthy eating more interesting. The main goal is to consume more useful nutrients and avoid those extra calories. Use less oil when cooking and try to maintain the natural nutrient supply by not overcooking. You should also avoid overeating by taking the right portions only. With all these tips in mind, healthy eating will be a fun and fulfilling lifestyle choice that will enable you to obtain your best body shape ever

Healthy Pregnancy Tips

Healthy Pregnancy Tips

The pregnancy period is always exciting to the expecting parents but it can also mean a time full of uncertainties and a bit of stress.

Therefore, it requires to take extra care as the mother prepares herself for the birth. This can be done by taking care of hygiene, eating properly and taking supplements provided by the doctor among others. These healthy precautions/habits will ensure that the she gets everything she needs to sustain the extra pressure and the growing fetus and that the baby also obtains all the necessary nutrients to stay healthy. Some additional tips include:          

Proper rest:While it may be difficult to get a good night’s sleep sometimes, it’s still important to get enough rest. Try to sleep during the day if sleeping at night is impossible. You should also try to avoid doing too much work especially anything that involves heavy lifting or prolonged bending.       

Exercising: This will help your body prepare for the coming birth and most likely make it easier as well.

Regular exercising also helps with weight loss after pregnancy.

It enables you to shed off the baby weight faster thereby regaining your original body shape. However, you should avoid any exercise that causes you to strain. Some of the safe exercises to try are:         

  •  Kegel exercises        This involves squeezing as if to stop urine flow when relieving yourself. It mainly helps with keeping the pelvic area stronger thereby making the birth process easier. You can also try squatting and tilting your pelvis to achieve similar results.            
  • Swimming        This is one of the best exercises during the second and third trimesters since it tends to be more relaxing. The water tends to lift off extra weight thereby reducing pressure on the joints. When doing swimming exercises, you should avoid jumping into the water or using heated swimming pools. In addition, you should also utilize the railings when getting in and out of the water for extra support.          
  • Yoga        Yoga has many benefits with the main one being maintaining calmness and self awareness during the pregnancy period. It also helps with relaxation and flexibility which are both vital during both pregnancy and birth. Joining a prenatal yoga class will ensure that you stay safe as you also keep yourself fit.         

 Eating        Cravings are natural during pregnancy. However, you shouldn’t let them control you especially if they involve unhealthy or processed foods. These will only give you extra calories and bad fats that will most likely make birth difficult. Now, we are all aware that this tends to be hard, but its worth keeping it in mind. Choosing healthier foods will keep both the mother and the baby well-nourished and strong. Below are some of the foods you can try:          

  • Fruits and vegetables        These are great substitutes for unhealthy snacks. When you start craving fatty snacks or feeling hungry between meals, take a fruit like a banana or an apple. These will provide you with important minerals like potassium without those annoying extra fats. Fruits and vegetables will also supply you with fiber that is essential in reducing constipation.          
  • Choose whole foods        Brown rice and oatmeal are some of the examples of whole grain foods you can try. Never skip breakfast. Try to cook healthier options like wheat toast and if not, include cereals which are rich in nutrients like calcium.           
Fitness tips of the day

You may think that you are busy now, but once the baby comes you will even have less time for yourself. Be sure to follow these healthy tips so as to make sure this is your best pregnancy period ever.