How many calories should I eat to lose weight? - The NY Journal

To lose weight it is important to know how many calories you should consume while still feeling healthy

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To lose weight it is not enough to exercise, you must also control the amount of calories that you consume daily. And for this, you must take into account factors such as weight, height and daily activities.

How many calories should you consume?

To know with certainty how many calories you should consume to lose weight, it is important that you take into account factors such as your weight, your height and even your metabolism. Age and the activities you do also influence.

A person with an average age of 35 years, measuring about 5"6 feet tall and weighing about 240 pounds, should consume an average of 2476 calories a day to maintain their current weight.

Experts recommend that, in the case of women, they should not consume less than 1200 calories per day; men, on the other hand, should not reduce their calorie intake below 1800, since this represents a danger to health.

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How to control calories

Before starting a low-calorie diet, it is important to consult with a nutritionist to help you organize a calorie count. This count will help you control what you eat.

To control calories, it is necessary to record what you eat. In this way you can make a balance of the calories consumed and those that you have left to consume. You can keep this record using a notebook, or download applications that facilitate this task.

How to assert calories

Controlling calories also means enforcing them, that is, making the most of food groups so that you can lose weight . To achieve this, follow these tips:

• Do not discard proteins : the mistake of many when it comes to starting a diet is to consume little or no protein. However, these help speed up the metabolism and also decrease the craving for food. Among the sources of protein you can consume are eggs, fish, beans, nuts and lean meats. So include protein in one of your daily meals.


• Avoid junk food : While it is not bad to eat these types of foods from time to time, keep in mind that these contain what experts call empty calories, that is, calories that They do not add anything to you, and may increase your appetite. That"s why you must eliminate them from your eating habits.

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• Control carbohydrate intake : Carbohydrates are divided into simple and complex carbohydrates. The second group are the healthiest, and among them are vegetables, whole grains and tubers such as potatoes. The simple ones are those found in refined and processed foods such as sugars, white rice and white bread and packaged products, so you should consume these products in moderation.


• Get hydrated : Drinking water will also help burn calories. Of course, avoid sugary and carbonated drinks.

By taking into account these suggestions, plus those given by your nutritionist, you can lose weight safely and quickly. So avoid express diets, eat healthy, exercise, and enjoy your life to the fullest.

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Take note! Seven simple tips to lose weight after Christmas - Noticias24

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(Caracas, January 02. News24) .- In the Christmas season we focus on tasting the delights of Christmas dishes, such as hallacas, the pork leg and the succulent salads and desserts that can not be missed at the table. But what happens when the new year begins? Today we are going to give you several tips to lose those extra pounds .

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1.- Take it easy: Do not focus on losing weight in a week, because it will never happen. You have to have a stipulated period, example to lose weight in three months. You already know that you have to eat balanced and exercise during that time to see the result.

2.- Eat at the right time: Many times when we are with the bustle of work and studies, or the infinity of activities that we do every day, we tend to eat at the time that we have time and that affects our body. That is why it is advisable to eat at the time. If we have breakfast at 8:00, you know that at 12:00 or 1:00 you have to be having lunch.

If you dine late at 7:00 or 8:00 you can have a snack at 4 or 5:00 as a fruit salad or yogurt, that will calm the anxiety you have. At dinner you can not eat something heavy for the hour, in this case you can eat a light sandwich or hot oatmeal.

3.- Make three lists of foods: Having organized the food you are going to consume helps your body is prepared and so do not mess up.

Green list: Healthy foods that we can eat every day. Vegetables, fruits, legumes, whole grains, nuts and seeds, eggs, fish, poultry.

Yellow list: Foods that we can eat a few times a week. Red meat, dairy products, packaged juices, wholemeal flours.

Red list: Foods that we should not eat. Fritters, pastries, sweets, ice cream, soft drinks, refined flours, precooked food, sauces, cream.

4.- Drink lots of fluids: Doctors and nutritionists recommend drinking plenty of water, so it is customary for your body to drink enough liquid, we all know that when we eat, we are fascinated by a soft drink or Another drink that does not get water. But try to change those habits, you will see that ye will help the future.

5.- Choose well the physical exercise: One of the best sports we can do to lose weight is not to do many hours, but rather to exercise at intervals. In this way short periods of medium intensity are alternated with brief breaks, and repeated several times.

This allows us to tone up and reduce fat with two or three sessions of half an hour per week. Doing exercises in the morning helps a lot to be active to start the day, if you have animals like dogs you can take him for a walk and so take advantage of running and jogging with him.

6.- Resting tones the skin: Specialists recommend that sleep 8 hours helps keep our skin rosy and toned, so it is advisable not to stay up late, because when we do our face aside that it is destroyed and wrinkled, the skin does not get the nutrients it should have.

A part of that, when we spend hours without sleep our body tends to gain weight because what we do is eat and be from there to here. And we do not relax as it should be.

7.- Having sex helps a lot: For those who do not know, sex helps a lot in lowering calories, just as they are reading it. Sexual intercourse represents an energy expenditure for the body and during the love act calories are burned. Because of this and because in moments of pleasure the brain secretes a substance that calms the cravings to eat.

With information on mejorconsalud.com

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