Weight loss in 7 days
A pound of fat is approximately 3,500 calories. Therefore, eating 500 to 1000 calories less than necessary to maintain your weight will help you lose 1 to 2 pounds each week. For men, the need for calories to maintain weight is between 14-18 calories per pound, depending on your activity level. Women need 12-16 calories per pound. A man who is 180 lbs and sedentary will need about 2,520 calories per day to maintain his weight, and 2,020 calories per daily to lose approximately 1 pound per week. For a woman who is sedentary and weighs the same, she will need about 2,160 calories per day to maintain her weight and 1,660 calories daily to lose approximately 1 pound per week.
It is best to not try to lose more than a safe 1 to 2 pounds per week by diet alone. Too few calories can slow down your metabolism, making it more difficult to lose weight. To prevent a decrease in metabolism, men should eat at most 1,800 calories per day and women must eat at a minimum of 1,500 calories each day.
How to lose weight with diet composition
You may find it difficult to stick to your diet if you eat too many of the wrong foods and try to reduce calories. Even if you aren’t trying to lose weight you should still eat lots of fruits, vegetables, and lean proteins. Limit the intake of processed foods, sweets, and refined grains.
In order to reduce muscle loss and increase your satisfaction, protein is especially important. According to a 2015 review published in the American Journal of Clinical Nutrition, you should aim for between 25-30 grams of protein per meal. This goal is easy to achieve. A 3-ounce serving of salmon, along with a glass of skim milk, provides a total of 30g of protein. This recommendation can be met by eating a cup of cooked lentils, an ounce of peanuts, or a 3-ounce turkey breast.
You also need vitamins, minerals, carbohydrates, fat, and fat. Protein is not the only important nutrient. You can get a balanced intake of nutrients by dividing your plate equally among your protein choices, whole grains, vegetables, and fruits. The University of Colorado Colorado Springs recommends a diet composition for weight loss. Your daily diet should contain approximately 30 percent protein and 25 percent fat. This means that a 1,500-calorie diet will have 112 grams of protein, 42g of fat, and 75g of carbs per daily. A 2,100-calorie diet will have 158 grams of protein and 58g of fat, and 236g of carbs each day.
Drinks to Lose Weight
Drinks are high in calories, but they don’t provide as many nutrients as food. You should choose low-calorie or non-caloric beverages. Black coffee, tea with no sweeteners, and water are all good options for weight loss. According to a study published by Obesity in 2011, people who followed a low-calorie diet lost more weight if they drank 16 ounces of water before every meal.
Avoid sugar-sweetened beverages and avoid adding cream, whipped cream, or flavor syrups to your tea or coffee. Simple switches can make a big difference. A 12-ounce glass of regular ginger ale contains about 124 calories. Therefore, seltzer water mixed with 100-percent orange juice will save you 94 calories.
Minimize water retention
It is not healthy to lose weight quickly. However, it may help you appear thinner. Water weight gain and bloating can be reduced by limiting sodium intake and getting enough potassium. This effect can also be caused by drinking lots of water, even though it might sound counterintuitive. Your body will retain extra water if you are dehydrated until you get properly rehydrated. Avoid alcohol, as it can act as a diuretic that dehydrates you. This will cause your body’s water retention to increase.