Let's start with the simple and unquestionable: if we want to gain mass we must be in a caloric surplus, and if we want to lose weight we must be in a caloric deficit. To find the calories we need to stay in a state of normal weight we can use formulas such as Harris-Benedit or bioimpedical scales. The number of calories will be approximate and a starting point and from which you will have to check if it is the amount of maintenance calories for us.
Let's see 10 tips to reduce caloric intake and, therefore, lose weight:
Meals of the day should always have a time schedule. And not only the food, but the shopping cart, previously organizing the menus of the week. The disorder and improvisation are prejudicial and normally leads to a higher caloric intake.
As we have said before, unplanned meals between meals are harmful habits for good nutrition.
It is very important to chew slowly and well. Saliva is involved in the digestion of food and in the correct assimilation of some nutrients. The chewing action causes the release of some anorexigenic hormones, which intervene in the feeling of satiety. Savoring food and eating more slowly helps us feel satiated more easily.
In today's society, the supply of ultra-processed foods, comfortable and ready-made, is very high. In the diet of certain people can mean more than 50% of the total daily intake content. We have to eat real food, focus on eating fruits and vegetables, the majority of the population, whether or not they are an athlete, do not eat enough vegetables which should be the basis of our nutritional pyramid, followed by legumes, tubers, whole grains, fish Meats, eggs.
Due to the amount of food we have at our access and the ease of confusing our feeling of thirst with the feeling of hunger, it means that in many situations in which we are thirsty we end up eating food instead of water. That's why my advice is that before each meal you ingest about 400ml of water. That facilitates the dilution of food and its absorption, and keeps us well hydrated.
Meals outside the domestic environment are not beneficial to our nutrition. They alter order and rhythm. We eat more than usual and sometimes we don't know what we eat.
Exercising increases our total caloric expenditure, so it is easier to schedule a caloric deficit to lose weight. Not only do we refer to the weekly hours you dedicate to the gym, running, cycling, etc. You have to add unscheduled activity in your day to day (NET), climb stairs, walk or bike to work, go for a walk after lunch ... Everything adds physical activity and increases total caloric expenditure.
Caffeine can raise the metabolism between 3 and 11% and the elimination of fats between 10 and 2%.
Most people consume too many added sugars. This consumption is strongly associated with the risk of obesity and diseases such as type 2 diabetes and heart problems.
If you want to lose weight, it is necessary to reduce the consumption of added sugar, as well as products with a high amount of refined fructose. And you have to make sure you read food labels well, since many supposedly healthy products are sometimes filled with sugar.
Sleep is sometimes not taken into account, but it is as important as eating healthy and exercising.
Bad sleep is one of the main risk factors for obesity, linked to an 89% higher risk in children and 55% higher in adults.