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Diet & Fitness

Easy ways to consume less calories

The women who are in perfect shape without effort and who have never faced the problem of being overweight are rare. On the other hand, the majority of women are trying everyday to find a proper diet that would bring a fast and effective weight loss.

The entire process of selecting a diet and sticking to it can be very complicated and sometimes it does not brings the desired results. When you think about it, calories are the main factor affecting body weight.

Calories and weight:

A well-known rule says that to lose weight, you need to enter fewer calories than you spend. More specifically, 3500 calories are equal to a pound of body weight, so you need to burn 3500 calories to lose one pound.

Other famous advice from the experts is that a healthy weight loss is losing about one to two pounds per week. Shown in calories, it means that to lose one pound, you should either reduce the number of consumed calories more exactly – 500 calories, or to burn an extra 500 calories. If you aim to lose weight by one pound per week, you should reduce your intake to 1000 calories a day.

Be careful!
The minimum number of daily calories for women must not be under 1200 calories.

The process of reducing calories can be done in two ways: through diet and physical activity. It is best to do a combination of both. Make small changes in your diet that will help you to reduce daily consumption up to 250 calories, and burn the other extra 250 by physical activity like swimming or running.

How to consume fewer calories?

Losing weight should be very simple and should not consume much of your energy. You just need to find ways to reduce your consumption of calories, without a feeling that you are missing something.

Of course, the results will not be visible after several days, but once you reduce weight in this way, it will be much harder to get it back and thus you will avoid the yo-yo effect that the diets have.

Here are some simple ways to reduce the number of consumed calories:

Choose orange instead of orange juice:

One cup of freshly squeezed orange juice contains about 110 calories. On the other hand, a medium-size orange contains 80 calories. You will reduce 30 calories.

Instead of 2 whole eggs, eat 4 egg whites:

A hard boiled egg with an average size has about 70 calories. One egg white contains only 17 calories. If for breakfast you choose 4 egg whites instead 2 eggs, you will reduce 70 calories.

Replace the coffee with green tea:

Green tea contains caffeine, so if you are a fan of coffee, a good and healthy substitute for it is the green tea. Coffee contains a lot more calories than the tea, especially if you drink it with sugar and milk. A cup of coffee with a little sugar contains about 30 calories and one cup of green tea (without sugar) has only 2 calories! Plus, Japanese scientists claim that with drinking five cups of green tea a day you can burn an additional 70-80 calories.

Use mustard instead of mayonnaise:

Surely you know that mayonnaise has more calories than mustard, but it might surprise you how much is the difference in calories. One tablespoon of mayonnaise contains 90 calories and one tablespoon of mustard about 5 calories. So, if on two pieces of bread you spread mustard instead of mayonnaise, you will cut up to 170 calories.

Choose one glass of wine instead of two beers:

The alcohol is highly caloric, so even if you have a healthy diet, you may unnecessarily ruin it if you consume alcohol. However, to not be left out by the company, you need to know to make smart choices when you are out. A small bottle of beer contains about 155 calories and one glass of dry white wine about 115 calories. Replace every second drink with plain or sparkling mineral water.

Replace fizzy drinks with sparkling water:

You should be particularly cautious with the so-called liquid calories. It is proven that fizzy drinks are harmful to your health, but it is very difficult for people to stop drinking them. In addition to health, they are harmful for your figure too. A glass of some fizzy drink contains 103 calories and natural sparkling mineral water contains no calories.

Eat soup before the main meal:

The soup will fill your stomach and will significantly reduce the feeling of hunger. Studies have shown that if you start with soup, you will consume 290 calories less with the main course.