How To Lose Weight Based On Calories

Seven ways to lose weight with MINIMAL effort: Trick your mind with smaller plates, kill those hunger pangs with cups of tea and ALWAYS park far away from the store entrance

If you want to lose weight but know full well you can't keep up with a crazy fitness fad and celebrity crash diet — you're in luck.

Being too strict with food or exercise raises the risk of binging or quitting entirely, research suggests, even if you enjoy a short burst of motivation at the start of a restrictive plan.

How Many Calories To Cut Every Day For Weight Loss

One pound of fat equals 3, 500 calories, so to lose roughly half a pound per week, you only need to burn or skip out on roughly 250 calories per day, the equivalent of one glazed Dunkin donut or a large latte from Starbucks.

The average person burns off 250 calories by walking at a leisurely pace for just 45 minutes — easily incorporated into a daily routine by taking the stairs over the elevator and parking slightly further away from the store entrance.

But if you're still struggling with the willpower and motivation to do those things, here are seven hacks that experts recommend and science backs up. 

How Many Calories I Should Eat To Lose Weight?

Nutritionists and weight loss experts said losing weight does not have to mean exercising intensely everyday or eliminating your favorite foods from your diet. Instead, people can make simple, sustainable changes like opting to walk home or filling up their [smaller] plates with fiber-rich berries after dinner instead of a high-calorie sweet treat

Typically,  a calorie deficit of around 500 calories is enough to shed about a pound per week, which is considered safe by weight loss experts.

For example, a 30-year-old man weighing 175lbs and measuring 5 feet 10 inches who exercises one to three times weekly will need to stay below 2, 170 calories per day to lose half a pound per week.

How Many Calories Do You Need?

A 30-year-old woman weighing  150lbs and measuring 5 feet 5 inches who exercises one to three times per week would need to consume fewer than 1700 calories to lose half a pound in a week.

People can plug in their information like weight and height into online calculators to determine how many calories they can consume to lose weight safely. 

To do a manual calculation, a person who exercises moderately (3 to 5 times per week) should multiply their bodyweight by 15 to determine how many calories they would need each day. 

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Skeptical? In 2016, Cornell University researchers collated a handful of disparate studies examining the effect of smaller plates on consumption in the hope of finding medical consensus.

They concluded that halving the plate size led to a 30 per cent reduction in the amount of food consumed on average. 

‘When you put petite portions on a big plate, it looks skimpy and you're not feeling that you're satisfied. But if you put the same portion on a smaller plate it makes the plate look more robust, and you don't feel like you're depriving yourself.’

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A 2018 study published in the British Journal of Nutrition found that the speed of eating was slower and bite sizes were smaller with teaspoons over larger spoons. 

It's no secret that portion control is strongly linked to weight loss. The speed at which people eat is too, and using a small spoon can slow people down to a healthier pace. 

Fast eaters are more likely to hold onto extra pounds and are up to 115 per cent more likely than slower eaters to be obese, according to a 2011 study. 

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Caffeine is a stimulant and increases your metabolic rate which can aid weight loss, and coffee and teas have a lot of it.

While coffee has between 95 and 200 milligrams of caffeine, black tea has between 14 and 70 milligrams, green tea has between 24 and 45 milligrams, and white tea has between six and 60 milligrams of caffeine.

Unsweetened tea is a good alternative to coffee. Green tea, for instance, is loaded with antioxidants and active plant compounds boost the effects of fat-burning hormones like norepinephrine.

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But too much of it can disrupt sleep, which is key to personal health and weight loss. That is why tea, not coffee, should be the first thing you reach for when the afternoon doldrums set in.   

The human body needs water to survive. We are mostly made up of water, so it should come as no surprise. Drinking a sufficient amount of water is key to staying on course in the weight loss journey. 

Typically, a person is advised to drink eight 8-ounce glasses of water per day which equals about two liters. While water is crucial not only to weight loss but to every bodily function, the 8x8 rule is not set it stone.

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Graca said: ‘I don't believe there is a magic number that works well for everyone. And what I mean by that is, I am five foot two inches on a good day, the amount of water that my body needs is going to be very different than what a six foot nine man needs because our bodies are just shaped so differently.’

Staying hydrated throughout the day is also an easy way to keep your appetite in check. Thirst, triggered by dehydration, is often mistaken for hunger by the brain.

Drinking water also spurs the process of thermogenesis, or heat production in the body. Increasing thermogenesis increases metabolism, thereby helping the body burn more calories.

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In a 2013 study, 50 overweight girls were instructed to drink about two glasses of water about 30 minutes before breakfast, lunch, and dinner without any additional dietary changes. At the end of eight weeks, the girls lost weight and saw reductions in body mass index as well as body composition scores.

Water doesn't have to be boring. Graca recommends cutting up fruit or mint to infused to your water or add a small amount of Crystal Light to make it more enticing.  

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

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• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

But this guide is meant for people who are not looking to sweat profusely at the gym for an hour or run sprints on the track. 

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Making a physical activity like walking a habit is key. Adding just 30 minutes of walking to your daily routine can ignite up to 200 extra calories per day.

The stroll might not make you break a sweat but the expenditure adds up. One week of walking for half an hour everyday burns between 700 to 1, 400 calories.

A simple way to sneak in some cardio is to park the car deep in the lot farther from the entrance to the grocery store, or get off the bus a few stops early so that you’re forced to walk the rest of the way, according to Chicago-based weight-loss and fitness coach Sarah Pelc Graca. 

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Sarah Pelc Graca told .com: ‘People tend to have that all or nothing mentality so they say to themselves if I'm going to lose weight, I have to exercise intensely 30 minutes a day five times a week.

'Can you set an alarm on your phone for once every hour or two hours and all you do is get up? And maybe you walk down one flight of stairs, up one flight of stairs and then go sit down and work for another hour or another?'

Lainey Younkin, a weight-loss dietitian from Boston, told .com: Walking helps you lose weight because it contributes to NEAT, Non-Exercise Activity Thermogenesis, which is the calories burned doing daily activities, not including formal exercise, eating, and sleeping. Increasing NEAT will make it easier to not only lose weight but also keep it off.’ 

Ways To Lose Weight Without Counting Calories

Exercise also boosts energy levels and improves mood - essential for when the going gets tough on your weight-loss journey. Exercising regularly can even alleviate long term depression symptoms.  

Vegetables and berries are chock full of fiber that make you feel fuller because they are digested at a slower rate than foods lower in fiber.

The high water content in fruits and veggies also helps keep you feeling full for longer, which discourages snacking on caloric or fatty foods. And they provide a gradual release of energy into the bloodstream, keeping blood sugar levels stable. 

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Broccoli, for instance, is packed with sulforaphane, a compound that helps flush out cancer-causing toxins and calms inflammation that can lead to cancer. And blackberries contain high concentrations of anthocyanins, or antioxidants that protect you from conditions like Alzheimer’s disease, heart disease, type 2 diabetes, and various forms of cancers.

Eating too late at night or too close to bedtime is a risk factor for weight gain. It doesn’t help that the snacks we often reach for at night are the least healthy ones that pack a lot of empty calories.

Nutrition experts encourage

Calorie Deficit Calculator