Just to refresh your memory, losing weight is all about reducing your overall calorific intake. The easiest and most convenient way to minimize your calorific intake is to check your diet and exercise regularly. The number of calories you consume daily has to be smaller than the number of calories you burn out for you to record a net loss in weight.
One of the most popularly asked question by people embarking on the journey of losing weight is, “How many calories should I eat to lose weight?” According to recent research, scientists and nutritional experts suggested that women should take 1300 calories per day while men should eat 1800 calories daily to lose weight. 45 percent of this should be protein.
Even if you are highly motivated to fast-track your weight loss objectives, you should not eat less than the above recommended calorific values. This is because if you consume a very low amount of calories, your body might assume that you are trying to starve it. As a result, it will tend to store more fat, which will significantly drag behind your weight loss objectives. In addition, you need adequate energy to withstand all the intensive workouts you will have to undergo.
Why 45%Proteins for weight loss?
Eating more protein reduces appetite, increases the amount of calories burned and cuts food cravings by a staggering 60%.
Because proteins need more energy to be metabolized, a diet high in protein increases the amount of calories burned by 80 to 100 calories in a day. In one study, people who consumed 45% of calories in form of proteins ate close to 500 less calories daily. Evidently, just by adding proteins to your diet, you can easily reduce the intake of calories and increase their burning from the body.
In another study to prove that proteins help in reduction of food cravings, 25 percent of calories consumed in form of protein reduced obsessive thinking about food by 60 percent. In addition, it reduced the desire for late night snacking by fifty percent. Protein intake will not only help you to reduce your calorific intake but also help in reducing weight gain.
Exercising for fast weight loss
Excess calories can also be burned out by regular exercising. Aim for 4-5 workouts in a week during which you should target to burn 500 to 1000 calories. These calorific values should be the bare minimum especially for men and for individuals weighing above 100 kilograms. The most vital thing for both women and men is to give each work out your best because the harder you work, the more the calories burned by your body and the faster the melting off of fat. Best video on this is here https://youtu.be/WzYqLZ6663o/
Final Verdict – how many calories you really need to lose weight?
The speed at which you burn calories depends on your gender, age, proportion of your lean muscle mass, your height, your current weight, the duration & type of your exercise, the intensity of your exercise and your current level of fitness. As a general rule of the thumb, you can expect to lose 0.5-1.5 kilograms weekly if you weigh below 100 kilograms; 1.5-5 kilograms per week if you weigh 130 kilograms & above and 1.5-3 kilograms per week if your weight lies between 100 to 130 kilograms.