The weight loss industry can be said to be confused at the moment. Individuals whose intention is to lose weight are surrounded by bogus information, chaotic online media marketing, muddled advertorial, in addition to their inability to stick and maintain a functional, healthy diet. The failure of some people to successfully shed weight makes them resort to self-starving and eating foods with lower calories which may result in other health complications.
In everyday language, we need to know that a calorie is simply the unit of energy contained in the food we eat and what we drink. This energy is used by human beings in their daily physical activities, and the bodies requirements for energy is influenced by activity levels, age, weight and height
Consequently, it is unhealthy for some people to cut down on calorie intake or starve to lose weight. It’s a bad idea that will make them weaker, venerable, hungrier and unhealthy
The human body has a natural tendency of storing every ounce of fat once it dictates that an individual is in danger of starving. To store more fat, the human body reduces metabolism activities immediately it notices you have crashed your calorie intake.
Therefore, this article was developed to give you all the information that will help you to shed weight without starving and embarking on strenuous exercises
How Many Calories Should an individual Eat on Average?
The perfect calorie intake depends on different factors.This makes it difficult for health organizations and research institutes to determine the ideal consumption for different people. Factors that determine calorie consumption includes:
- Physical activity
- Height and
- General health condition
The debate on the ideal calorie intake has been going on by health organizations and research institutes around the world. The US Government Health Authority recommends men to take up to 2700 calories per day and that women should consume 2,200 calories. The calorie intake recommendations from NHS (National Health Service) UK, is close to the figure suggested by the US agency. They recommended that men should consume 2,500 calories per day and women to take 2,000.
The FAO (Food and Agricultural Organization) generalized the intake for adults to be 1,800 calories per day
Meanwhile, records have it that US citizens consume 336 calories per day from sugary beverages only which may exceed the average recommended intake of calories the above-stated health agencies recommended when they add up other types of food and drinks.
Using the facts from the three health agencies above, your body weight can be maintained. However, individuals who desire to shed some pounds of weight, are required to follow our recommended guidelines or tips below.
6 Tips to Reduce Calorie Intake without Starving Yourself
Create Calorie Deficit
Calorie deficit can be created without starving and looking unhealthy by using a strategy that will enable your body to have enough energy to function properly.
Your calorie intake should be reduced gradually. That is to say; you should gradually reduce the amount of food and drinks you take per time. Do not make a mistake to drastically reduce your calorie intake in a short period because the after effect will make the individual gain more weight even more than what they’ve lost. If you harshly reduce your calorie intake, the body’s metabolism will be slowed down, and your weight will be increased with time
Do not skip meals
Starvation diet or meal skipping is dangerous when it comes to weight loss, but most people are not aware of this vital information. If you skip meals, your weight will be reduced at the initial stage, but it might lead you to diet plateau which is a condition that stops further weight loss.
Keeping up to our first step will enable you not to hit the dieting plateau, and your calorie intake will as well be reduced.
As you have consistently achieved a negative calorie balance by implementing the first tip, you need to increase your daily activities by participating in different types of exercise. Yes, training with weight and doing some cardio exercises on a regular basis burns that fat more than you even anticipate. Cardio exercise helps in your body metabolism, and it also increases lean muscles
Assuming you followed the recommended calorie intake by US health authorities and the NHS (National Health Service) UK, we recommend you get it reduced by 500 and increase the workouts which will help you to burn more calories. This will increase your lean muscle and burn more calories
Stop Eating Big Meals
Eating two to three big meals per day will help you add more weight instead of reducing it. This is because the big meals will activate a defensive starvation mechanism in your body which stores calories. Therefore, it is recommended that you eat smaller portions of food at intervals of 2 to 3 hours.
Increase the intake of lean protein
Proper dieting and the ability to increase your daily intake of lean protein helps build your muscles and burns lots of fat. The lean protein containing food includes cottage cheese, tuna, beans, etc. Lean protein helps to build the muscles. However, you should also balance your diet with carbohydrates and fats which will help you to remain healthy as you lose weight.
Avoid being dehydrated
Taking in a good amount of water will help your body boost metabolism, and it also makes you feel energetic throughout the day. In addition to that, drinking good water helps your entire body system to function effectively
Following the above-recommended tips on losing weight without starving will give you optimum results. But you will sustain it when you use calorie counters which can be gotten freely online.
You should also bear in mind that you need to be calculative in order to reduce your calorie intake without starving and that is why we recommend:
The best five online calorie counters
This is an online application that will help you to check your calorie intake efficiently. It’s a health tracker that recommends calorie intake based on your goals, age, weight, and height.
It comes with an app that has a comprehensive food database which creates a food diary for its users with an active social community.
This is one of the best calorie counters you will find online, and it can be used for free. It has a food diary and an exercise log that keep a record of all your workouts. People love this platform because of their user interface, the recipes, and community of weight loss enthusiasts.
With this application, you can keep an adequate track record of your body weight, exercise, and calorie intake. They also have a recipe database that is consistently updated.
This free online application offers a monthly and weekly summary of your workouts, calorie intakes, food diary and a weight chart for its users. Their website is user-friendly and has tips on weight loss which is recommended to anybody who wants to achieve results
With this weight tracking online platform, you can track your activities, nutrition and total calorie intake per day, week and month.
They also have free resources for their members which include exercise demos, recipes, and health news
In conclusion, we want to advise the vast majority of our readers to practice moderation and consistency while implementing the tips and procedure we emphasized in this article.