As you probably know, a calorie is a unit that measures the energy content of the food that you eat.
On average, women need to eat about 2000 calories per day while men need 2500 (obviously, this depends on metabolic health, age, height, weight, activity levels etc.).
If more calories leave your body than enter it, then you lose weight. But randomly cutting calories without any regard to your diet is not a sustainable way to lose weight. In order to maintain a calorie deficit we recommend a few lifestyle changes.
When it comes to losing weight, protein is king. Adding protein to your diet is the most simple and delicious method to lose weight. Not only does it curb your appetite, but since protein requires energy to metabolize, a protein-rich diet can burn an extra 80-100 calories a day.
Soft drinks, fruit juices, chocolate milk and other sweet beverages have an extremely high level of sugar. Even if they contain a sugar alternative, these drinks can push you over the recommended sweetener consumed per day. By simply eliminating these drinks from your diet, it dramatically decreases the number of calories you consume.
Did you know that drinking more water can increase the number of calories you burn? Drinking about 2 liters of water per day can help you burn up to 96 calories per day.
This is an obvious one, but it is effective and important to get motivated. You can increase the weight you lose and get toned by doing cardio, or body weight exercises.
Once this becomes a part of your lifestyle, it will cause your appetite to decrease and you will automatically eat fewer calories. Studies have shown that eating a low-carb diet until fullness can help you lose about 2-3 times the weight as a calorie restricted low-fat diet. Low-carb diets also have other health benefits.
These simple changes will make a big difference in achieving your weight loss goals. Gradually add them as a part of your day-to-day life and they will become easy and natural. Best of luck—now get out there and redefine your diet!
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