The weight of our body is the sum of the amount of energy that we take in and the amount of energy we consume during the day. A calorie is a unit of energy. Biological processes that sustain life are all part of metabolism. To carry out necessary functions, your body needs a certain number of calories. This is your basal metabolic rate. Your weight will remain constant if you are eating and consuming the same amount of calories each day. It is likely that you are eating more calories than you are burning through your daily activities if you are steadily gaining weight.
We can control our intake of calories since we are in control of how much food we consume every day. We also have a great deal of control over our energy output or the number of calories we burn every day. Among the factors that determine how many calories you burn include:
- BMR or basal metabolic rate – It the basic or essential number of calories your body requires per hour simply to by alive and maintain body functions
- Level of physical activity
Some people’s resting metabolic rate may be higher or lower than average as a result of genetic factors or health conditions. The more weight you have, the more calories you burn at rest. In simple words, your body will need more calories to maintain its current state. If you weigh 100 pounds, you need less calories (food) to maintain your weight than if you weigh 200 pounds.
Calorie needs are partly determined by lifestyle and work habits. Someone with a sedentary job (who sits at a desk most of the day) will naturally burn fewer calories in a day than those whose job involves heavy physical labor. Exercising or doing more physical activity can help burn calories for people who do not have jobs requiring a lot of physical activity.
1How do you lose weight?
Increasing physical activity while reducing your calorie intake is the best strategy for weight loss. One pound of weight loss requires an expenditure of 3,500 calories. This can be achieved by increasing your physical activity or cutting back on your food intake, or by doing both at the same time.
For example, if someone doesn’t change his/her physical activity for a week and starts consuming 500 extra calories per day, he/she will gain 1 pound in weight in a week. For the same reason, cutting 500 calories from your diet or burning 500 calories with exercise every day for a week will result in 1 pound of weight loss.
A proper weight loss plan should include ways to reduce caloric intake / appetite, increase physical activity, and in some cases – weight loss medications. Before jumping straight to the detials, here are some quick tips to lose weight faster.
- Breakfast should be high in protein. A breakfast rich in protein could help cut back caloric intake and reduce cravings throughout the day.
- Juices and beverages with sugar should be avoided. Your body doesn’t benefit from empty calories from sugar and can hinder weight loss.
- Make sure you drink water before a meal. Research has shown that drinking water before meals helps you lose weight by reducing caloric intake.
- Choose low-calorie foods to help you lose weight. You should choose foods that are low in calories to help you lose weight. The specific detail will be shared in the following section.
- Fiber is good for you. In studies, soluble fiber has been linked to weight loss. Supplements that contain fiber, such as glucomannan, support weight loss as well.
- Take a cup of coffee or tea. The caffeine in coffee will help you burn more calories.
- Consume whole foods as part of your diet. Compared to processed foods, they are healthier, filling, and are less likely to cause overeating.
- When you eat quickly, you gain weight over time, while eating slowly increases your feelings of fullness and helps reduce weight.
- Make sure you get enough sleep. In addition to contributing to weight gain, poor sleep is another factor linked to obesity.