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13 Tips to Lose Weight by Controlling the Calories in Your Diet

by Letomi
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lose weight

I Don’t Want to Exercise if I Lose Weight by Controlling the Calories in My Diet, How Can I Eat to Lose Weight?

1. Weight loss is not only related to dietary calories, but also to emotional stress, sleep, gut flora, and exercise. If you just want to simply “lose weight“, you can eat less without exercising, but it’s not so efficient. This is because exercise can improve the body’s circulatory system, allowing you to actively choose a healthier diet, increase the absorption efficiency, and your spirit will be good, and you will be more willing to enjoy the process of losing weight.

2. When controlling the calories in the diet, a calorie deficit of 300-500 kcal is more reasonable. If the calorie deficit is too large, the body will reduce the metabolic rate, and the body will enter a state of starvation by default, reducing consumption.

3. The calorie deficit is not absolute (because the food you eat a day with various seasonings is difficult to estimate accurately, while each person absorbs different amounts), the easiest way to estimate is to eat 300-500 calories less than before the weight loss. For example, before you lose weight, you should drink sugar-sweetened coffee in the morning, milk tea in the afternoon, and a bowl of rice in the evening, Then, as a rough estimate, replace the coffee with sugar-free tea and replace the milk tea with your scented tea, and the other meals remain the same. You can reach a calorie deficit of more than 300 calories. If you halve the staple food when you eat at night, then a calorie deficit of 500 calories will be created.

4. Chances are that when you are counting calories, you are overlooking some high-calorie seasonings. For example, cooking oil, which has a relatively high energy density, and seasonings such as soy sauce, cooking oil, and vinegar, which are themselves sweetened with sugar. You can use quantitative spoons, measuring cups, etc. when putting seasonings, which will not only make your calculations more accurate but also remind you when measuring, put less.

5. Since it is impossible to estimate how much seasoning the chef put in, it is recommended that you only eat your cooking during the diet, or at most one meal a day for take-out.

6. Even foods with the same calorie count, we should give priority to foods with a low glycemic index (GI). 100-calorie bread and 100-calorie oatmeal are also stapling foods. The glycemic index of bread is much higher than that of oatmeal. After entering the intestinal tract, it is digested and absorbed well, resulting in higher insulin levels. Blood sugar comes and goes quickly. Fast, so you will feel hungry again soon, and oats need to be digested and broken down slowly in the body.

7. If you are too lazy to refer to the food GI value table on the Internet, just remember one principle: try not to choose refined food, because the GI value will become higher after refined processing, so choose more original food.

8. Even for foods with the same calorie content, protein should be preferred because of the different thermal effects of the food. When the body digests food, it burns calories to break it down and help lose weight. The caloric effect of food with protein is up to 30%, while the caloric effect of food with carbohydrates and fat is around 5%. In addition, eating foods high in protein is not easy to get hungry.

9. When choosing a staple food, it is important to look not only at the calories but also at the overall nutritional value of the food. Weight loss is a chemical reaction that requires the participation of many nutritional elements, not just the breakdown of fat burning and weight change. For example, we usually eat rice, a bowl of calories is about 140 kcal, while the same bowl of millet porridge is about about about 300 kcal. However, in comparison, eating white rice will be more fattening than millet porridge because millet contains vitamin B (which helps convert fat into energy and stamina) and dietary fiber (which helps the body release sugar slowly).

10. For the staple food, my usual practice is to mix millet, brown rice, glutinous rice, black rice, buckwheat, and rice according to my taste. I can eat 3 parts of mixed grains. If you are afraid of cooking mixed grains unevenly, you can pre-soak the rice outside of the rice in boiling water for a few minutes, and then put it in the rice cooker is enough to cook.

11. Eating raw and steaming is better than frying, not only because it uses less oil, but also because it can retain the vitamins and dietary fiber in vegetables to the greatest extent, which will greatly help in the weight loss process.

12. The variety of food should be rich. You can’t eat the same food continuously, and you can’t beat the same color food continuously. Otherwise, you will enter the bottleneck period of weight loss. This will not only make your nutrition more balanced but also help you change your intestinal flora and improve your taste buds.

13. If you just don’t like to go specifically to exercise, you can do some light exercise. Walking, walking the dog, and walking back and forth while on the phone can be considered exercises.

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Letomi 07/16/2022 - 6:56 am

Try these 5 ways to cut 500 calories every day. It is easier than you may think.

1. Swap your snack.
Many people reach for a snack or two in between meals. Snacking is fine, but be sure to choose lower-calorie options. The key is to have some healthy snacks ready when hunger hits. Instead of a 3-ounce (85 g) bag of flavored tortilla chips (425 calories), choose a cup (250 mg) of air-popped popcorn (31 calories), a cup (250 mg) of grapes and a low-fat cheese stick (180 calories) or a small apple and 12 almonds (160 calories). Choosing healthy snacks twice a day will save you 500 calories.

2. Cut one high-calorie treat.
Try to remove one high-calorie food item each day. Whether it is a donut in the morning, a brownie or bag of chips at lunch, or chocolate cake after dinner, you will save 250 to 350 calories or more. To burn another 150 calories, take a 40-minute brisk walk after lunch or dinner.

3. Do not drink your calories.
One 12-ounce (355 mL) regular soda has about 150 calories, and a 16-ounce (475 mL) flavored latte can pack 250 calories or more. Even fruit smoothies have lots of calories, as many as 400 in a 16-ounce (475 mL) serving. A couple of sweet drinks a day can easily add up to 500 calories or more. Choose water, sparkling water, or black coffee or tea instead and save your calories for foods that will help you feel full.

4. Just say “no” to fried food.
Frying food adds lots of unhealthy calories and saturated fat to any dish. Instead of fried chicken or fish, choose grilled, broiled, or poached instead. And skip the French fries. A large serving of fries alone can add almost 500 calories to a meal. Instead, see if you can substitute for the vegetable of the day or a side salad.
Build a thinner pizza. Skip the meat toppings, extra cheese, and deep-dish crust, and have a couple slices of thin-crust vegetable pizza instead. You will save a little over 500 calories.

5. Avoid alcohol.
Cutting back on alcohol is an easy way for many people to trim calories. Alcohol does not have any nutritional value, so when you imbibe (drink) alcohol, you are getting empty calories, up to 500 for some mixed drinks made with syrupy sweeteners, fruit juices, and ice cream or heavy cream. If you do order a drink, choose a 12-ounce (355 mL) light beer (103 calories) or a 5-ounce (145 mL) glass of wine (120 calories).

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