ROLE OF KILOCALORIES IN THE DIET OF WOMEN
Calories are the unit of energy contained in the food and drinks we consume. These are either burned to produce energy or if present in excess is stored as fats.
It is common to get confused between calories and kilocalories. The nutrition context on the food packages are mentioned in the number of kilocalories but referred to as calories.
1000+ calories=1 kilocalorie=1kcal=the energy it takes to raise the temperature of 1 kg of water by 10C
Many medical professionals agree that the best way to lose weight is calorie consumed should be less than the calorie dissipated.
DAILY CALORIE INTAKE FOR WOMEN
Recommended calorie intake depends on person to person. The amount of calories intake needed for each day depends on lifestyle,gender,age,height,activity level and body composition.
The average woman needs to consume about 200 calories per day to maintain and 1500 calories to lose one pound of weight per week.
HOW TO REDUCE CALORIE INTAKE?
It is said hat to gain weight more calories need to be consumed by the body than leaving it. Inversely to lose weight more calories should leave the body as compared to the calories entering the body.
However just cutting calories from your diet is not the proper and healthy way to lose weight. Although majority of the women follow this rule and end up hungry and eventually stop maintain their diet.
For losing weight it is necessary that few other changes should be made as well to help maintain a calorie deficit diet than to starve.
Mentioned below are a few lifestyles changes a woman can make if she aims to lose weight.
1. PROTEIN IN THE DIET CAN REDUCE APPETIE AND CRAVING BY 60% AND INCREASE THE NUMBER OF CALORIES
When it comes to losing weight, protein is known as the king of nutrients. Adding protein in the diet is the most delicious way to lose weight with not much effort. Studies show that protein increases the metabolic rate and cuts of cravings and reduces appetite.
In one study, 25% of calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50%.
2. AVOID CARBONATED/SOFT DRINKS, KNOWN AS THE MOST FATTENING ITEM IN THE MODERN DIET
The next and the most important thing is to eliminate the soft drinks, sodas,fruit juices,chocolate milk and other such beverages that contains sugar.
Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage.
The harmful effects of sugar go beyond weight gain it can also have disastrous effects on metabolic health and increase he risk of all sorts of diseases.
However small amounts of sugar from foods like fruits are acceptable.
3. DRINKING MORE WATER
A simple trick to boost weight loss is to drink plenty of water. Drinking water can increase the calories to be burned by 90 minutes.
Drinking about 2 liters;8 glasses of water per day can make you burn about 96 calories per day.
Drinking water before the meals can help reduce hunger and make you automatically eat fewer portions.
In a study conducted, drinking a half liter of water half hour before meals made people reduce 44% more weight over a period of 12 weeks.
Caffeinated beverages such as coffee and green tea also boots metabolism and helps lose weight in short term.
4. EXERCISING CAN BURN CALORIES
When a few calories are consumed the body compensates in burning less. It can also lead to loss of muscle mass. Muscles are metabolically active, and this can reduce metabolism even more.
So, the only proven strategy to prevent this is to exert muscles by lifting weights.
Women should not only focus on losing fats but also make the underneath good to make it look perfectly in shape.
Even if you are not planning to go to the gym you can do some exercise at home like pushups, squats, sit ups, etc.
Doing some cardio like walking, swimming or jogging is also important. This is for optimal health and overall health.
5. REDUCING CARBOHYDRATES IN THE DIET
Cutting carbs and sugar from the diet is the most effective way to lose weight.
Reducing carbs from the diet make appetite automatically decrease which results in eating less and consuming fewer calories.
Studies have shown that eating a low-carb diet until fullness can make you lose about 2-3 times as much weight as a calorie restricted low-fat diet.
Low carb diets have a lot other benefits especially for women with types 2 diabetes and metabolic syndrome-metabolic syndrome is at a higher rate in women than men.
However not cutting of carbohydrates from your diet can be acceptable too if you are consuming good carbohydrates from fiber-rich carbohydrate sources.