If you want to lose weight and satisfy your hunger for it then there is no need to do it anymore. You can also lose weight by reducing calories. According to a report published in the Journal of Health Line, 400 grams of weight loss can be achieved by reducing the daily intake of 500 calories per week. Follow tips to reduce your calorie intake.
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Eat more protein, it improves digestion: According to research published in PubMed Central, protein increases the metabolic rate as well as reduces appetite.
Identify Liquid Calories: The brain cannot easily identify the calories taken in the form of liquid. Soda, juice, chocolate, milk and other sugary drinks provide more calories to the body. Avoid it.
Women need 2,000 calories and men 2600 calories: According to the Food and Drug Administration in the United States, an average active woman aged 26-50 needs 2,000 calories per day to maintain weight. While an average active 26-45 year old man needs about 2600 calories per day.
Here are 5 things you should know about obesity
1. Just gaining weight is not obesity
Consultant Bariatric Surgeon of Jaslok Hospital, Mumbai, Dr. According to Sanjay Borude, obesity can be checked in three ways. The first method measures the weight of fat in the body, muscles, bones and water present in the body. Second Body Mass Index. The third way is to look at the size of the buttocks and waist. This test shows if you are an obese person.
2. It is the root of diseases
In general, obesity is the root cause of most diseases. Fat is the cause of diabetes, blood pressure, joint pain and cancer. When fat increases, it increases in every part of the body. Hormones released from fat cause harm. Therefore, every organ of the body is affected by it. For example, pancreatic fat diabetes, kidney fat blood pressure, fat accumulated around the heart are the causes of heart disease.
3. Obesity increases in two ways
Obesity increases for two reasons. The first is genetics i.e. obesity derived from family history. Second, there is increasing obesity due to external causes. For example, eat more foods that are fried or high in calories. Such as, fast and junk food. Obesity is also caused by not burning calories in people who have a sitting job.
4. Understand simple ways to reduce it
Obesity can be easily reduced by walking for 30 minutes every day, climbing stairs, eating light meals at night and doing household chores. This is necessary because it is harmful to the body as well as the brain.
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5. Make small changes in diet
Eat sprouted grains for breakfast. That means consume more mugs, chickpeas and soybeans. Doing this increases the amount of nutrients in it in the body. Include seasonal green vegetables in the diet. Avoid high fat milk, butter and cheese.
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