The Best Way To Get Rid of Calories

What is The Best Way To Get Rid of Calories?

What if there was an easy way to get rid of calories, without dieting or exercising? It’s called calorie restriction. In this article, we’ll show you exactly how to do it. Calorie restriction has been shown to be one of the most effective ways to increase lifespan and improve overall health. Calorie restriction is a popular method used by many people who wish to lose weight. However, some people have found that their body doesn’t react as expected. Why is this happening? And what should you know about calorie restriction?

What are calories?

Calories are a unit of energy that is used to measure the energy content of foods and beverages. When we eat or drink something, the calories in the food or drink provide energy to our bodies. The number of calories we need varies depending on a number of factors, including our age, gender, weight, height, and activity level.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Calories are found in all types of food, including carbohydrates, proteins, and fats. Carbohydrates and proteins contain about 4 calories per gram, while fats contain about 9 calories per gram. Alcohol also contains calories, with about 7 calories per gram.

To maintain a healthy weight, it is important to balance the number of calories we consume with the number of calories we burn through physical activity. Consuming more calories than we burn can lead to weight gain while burning more calories than we consume can lead to weight loss. By paying attention to the number of calories in the foods we eat and being physically active, we can maintain a healthy weight and support overall health and well-being.

How To Get Rid of Calories

I have prepared all the theories and all the steps you need to go through to succeed in losing weight. Including a calculator of calories needed to lose weight.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Understanding better the calories and what they are, follow this NHS website!

But be careful: this is not the kind of article where you find out "7 tricks to lose weight while eating everything you can think of". Instead, if you have the patience to read, you will understand what makes the difference between success and failure with any weight loss diet.

Enjoy!

Caloric Deficit: What It Is, Where It Comes From, and How It Is Achieved

A caloric deficit is a key to any weight loss diet.

He is nothing but a mathematical difference, with a minus. It is the negative result of the calories consumed by the body in a certain period of time vs. the calories ingested through food and drink, in the same period of time.

If the difference is on the plus side, then we are no longer talking about a caloric deficit but a caloric surplus.

Regarding caloric deficit and fat loss, we all oscillate daily between caloric surplus (the periods when we eat) and caloric deficit (the periods when we are not eating). Thus, we constantly alternate between periods of fat accumulation and periods of fat elimination. Daily!

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Regardless of whether we are on a diet or not.

Consequently, we only lose weight when the period and size of the accumulated caloric deficits exceed the period and size of the accumulated caloric surpluses in 24 hours.

I hope that this principle (real anyway) is not difficult for you to conceptualize.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Physical Activity

Surround yourself with friends and loved ones who support your efforts to eat a healthy diet and increase your physical activity.

Physical activity is any movement that uses energy. It can include activities like walking, running, dancing, swimming, cycling, and sports. Physical activity is important for overall health and well-being because it can help to:

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

1. Improve cardiovascular health: Regular physical activity can help to improve heart health by strengthening the heart and increasing blood flow.
2. Strengthen bones and muscles: Physical activity can help to strengthen bones and muscles, which can reduce the risk of osteoporosis and other bone-related conditions.
3. Improve mental health: Physical activity has been shown to improve mood and reduce the risk of depression and anxiety.
4. Maintain a healthy weight: Regular physical activity can help to maintain a healthy weight by burning calories and promoting weight loss.
5. Improve sleep: Physical activity has been shown to improve sleep quality and duration.
6. Reduce the risk of chronic diseases: Physical activity has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and cancer.

Metabolic Rate

What is metabolic rate? How do we measure it? Why does it matter? How can I improve my metabolism?

The metabolic rate is the rate at which the body uses energy. It is influenced by a variety of factors, including age, sex, weight, height, body composition, and physical activity level. The body needs a certain number of calories to perform essential functions, such as breathing, circulating blood, and maintaining body temperature. The number of calories needed to perform these functions is known as the basal metabolic rate (BMR).

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

The metabolic rate can be measured by the number of calories burned during a specific activity or over a period of time. A person's metabolic rate can be influenced by factors such as genetics, diet, and physical activity level. For example, people who are more physically active tend to have a higher metabolic rate because they burn more calories during physical activity.

The metabolic rate plays a role in weight management, as the number of calories burned through metabolism and physical activity can affect how much weight a person gains or loses. By understanding their metabolic rate, a person can make lifestyle changes to support a healthy weight and overall health.

This is what's referred to as your basal metabolic rate (BMR), or the number of calories your body burns by performing life-sustaining functions such as the beating of your heart, breathing, and circulation.

Healthy Weight

It is important to eat a balanced diet and exercise regularly. If you want to lose weight, then you need to follow a healthy lifestyle. There are several ways to achieve this goal. For example, you can start by choosing healthier food options at restaurants. Then, you can incorporate some simple exercises into your daily routine.

It's time to take a different approach and put the emphasis on improving diet quality and making sustainable lifestyle improvements to achieve a healthy weight. 

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

How Do We Choose The Best Weight Loss Diet?

As frustrating as it is for us since we don't get a clear answer as to the best diet we should follow, this is the truth: The best diet for me may not be the best diet for you.

We are unique in every aspect of our lives. In the way, our hormones work, how active we are, the energy requirement of our basal metabolism, and culinary preferences. And more.

Many times, however, we meet people, or see in the media, people who have been successful with a certain diet model and who will tell us, perfectly convinced otherwise, that diet X is categorically the best.

What do we know from studies? Things are somewhat grey because we can find research that confirms the effectiveness of each individual diet style. It depends on which side of the barricade you are on and what prejudices you already have. Read here about how our brain distorts reality to align it with the preconceived opinions it has.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

For example, are you a fan of low carb (low carb – high fat)? We find dozens of scientific studies, more or less valid, sponsored or not, which tell us that they have obtained confirmation of the effectiveness of losing weight in diets with a minimum intake of carbohydrates.

The identical situation with all other possible combinations (high carb – low fat; high protein – low carb – low fat, etc.). There are studies that indicate the apparent efficiency in results for each of these combinations, as well as others that deny the evidence of the others.

But it is good to understand that not all studies conducted in the world are equal, they do not necessarily contradict other research even if it apparently indicates the opposite, and, to the same extent, not all are conducted under optimal scientific conditions. Over 1000 studies in the field of nutrition and physical exercises are published monthly.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

In particular, I want to talk to you about a study completed in 2016 which is still considered by the scientific community to be well-executed research so that the results suggest valid answers.

Sacks and colleagues, in the research called "Comparison of Weight-Loss Diets with Different Compositions for Fat, Protein, and Carbohydrates" selected 811 overweight adults to follow different styles of diets in which the amounts of protein, carbohydrates, and fat varied, BUT the total calories they were about the same. All 811 participants reported food consumption for 2 years.

Although the reporting of food consumption was based on the statements of the participants (in the sense that there is no evidence to support the testimonies), the reports were not left to chance. Each participant was part of a group specific to the diet model (4 groups representing 4 different styles of diet), where they reported and received 1 to 1 counselling from the instructors throughout the process. So the monitoring seems to have been consistent enough.

At the end of the study, weight loss was equal between all groups divided by different diet styles.

What does this study actually tell us? The results suggested that, in order to lose weight, the different diets created by varying the quantities between food groups or between the proteins, carbohydrates, and fats ingested do not matter.

Going by the same idea, to lose weight with any diet, I could make the following recommendations (with a small touch of humour):

You are a Paleo fan. Just do it! BUT stay within the calories needed to create the caloric deficit.
Do you want to eat dissociated? Cheese today, cabbage tomorrow? No problem. BUT stay within the calories needed to create the caloric deficit.
Do you like the idea of Intermittent Fasting? Perfect. BUT stay within the calories needed to create the caloric deficit.
Do you relax by eating a lot in the evening? Do it. You will still lose weight if you maintain the calories needed to create a caloric deficit.
Are you a fan of sweets? You can definitely lose weight by eating only sweets. BUT stay within the calories needed to create the caloric deficit.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

* What does intermittent fasting mean? *

How does it differ from other types of fasting? Is it safe or effective?
Intermittent fasting (IF) has become very popular over the last couple of years. The idea behind IF is simple: eat only during certain times of the day. This means skipping breakfast and lunch but having dinner at regular intervals throughout the day.

This type of fasting is often called time-restricted feeding (TRF). There are various forms of TRF, such as 16/8, 18/6, and 20/4. These refer to the number of hours between meals. For example, 16/8 means you eat for 16 hours out of every 24.

But since you are now reading a nutrition article for ordinary people, I can estimate that you have a more specific goal than simply losing weight. You want to understand how you can get an elegant physique and you want to get rid of excess fat without turning your life upside down.

Allow me to further explain what you have to do.

What "recipe" should I use for the "Best Get Rid of Calories Methods" in the world

All diets in the world have the same scheme based on which different variables are manipulated in an attempt to put the user in a caloric deficit in order to lose weight. The table below explains the methodology of various popular weight loss regimens.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Any invented diet in the world seeks to lead us, directly or indirectly, to a negative energy balance (caloric deficit). Otherwise, you won't lose weight.

But rarely do users understand that inducing a caloric deficit is actually the essential objective to producing weight loss. Because people don't like to be told that they should eat less and that they will feel hungry during the diet.

How To Create the Best Diet (for you)

If you've struggled until now to find a diet that actually works, that doesn't make you a slave to arbitrary rules, and that integrates easily into your lifestyle, then you need to make your own weight loss plan.

If you belong to the category of people with a busy lifestyle (busy daily schedule; time pressure; children; job; etc.) the best diet for you should have the following characteristics:

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An Effective Diet Necessarily Creates a Negative Energy Balance (caloric deficit)

The energy balance is the relationship between the energy we put into the body through food and the energy we consume. As you probably know, this energy is measured in kilocalories.

A century of research on human metabolism has proven, beyond any doubt, that the energy balance, which works on the basis of the law of thermodynamics (a law you would learn in general school) is the basic mechanism that regulates changes in body weight.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

Depending on the variations in the relationship between the calories eaten and those consumed, 3 scenarios appear:

• We maintain our weight when the calories eaten are equal to those consumed. This state is called the balance of energy balance.
• We gain weight when the calories eaten are more than the calories consumed. Excess calories will generally be stored as body fat. This situation is called a positive energy balance. In certain conditions, the surplus of calories will lead to the creation of muscle mass (if we train properly). In strict terms of weighing, all weight gain will be called.
• We lose weight when the calories eaten are less than those consumed. This state is called negative energy balance or caloric deficit. Weight loss is due to the fact that the body will consume from internal reserves to compensate for the deficit. Usually, these energy reserves are in the liver or adipose tissue. Under certain conditions, however, muscle tissue can be broken down to be used as energy. Protecting the integrity of the muscle mass during a weight loss regimen is achieved through specific weight training, sufficient protein intake, and limiting the size of the caloric deficit.

How Many Calories Do You Need To Consume To Lose Weight?

What Do I Have To Consume To Get Rid of Calories?

Use the calculator below to estimate the calories needed daily to lose weight.

Moreover, you will do this taking into account a realistic deadline for completing the diet.

The final results will show you how much you need to eat in terms of calories to fit into the allotted time zone.

Let's dive in!

The Best Way To Get Rid of Calories

A balanced Diet Contains (in varying amounts) All Macronutrients

In case you are not familiar with the term, the dictionary defines macronutrient as "any of the nutritional components of the diet that are required in relatively large quantities: proteins, carbohydrates, fats, and minerals"

As I said, strictly in terms of weight loss, maintaining a negative energy balance is all that is necessary.

But!

I have a hunch that no one would want to simply lose weight. People actually want to lose fat. And in order to obtain this result, we have to involve another variable in the equation. Macronutrients enter the scene.

Recommendation

The main recommendation in terms of macronutrients is protein. And we can solve it by ensuring an intake of 1.6–2.2 gr/kg body protein/day. To get an idea of how much you could choose from this range, studies on this topic suggest that the body's need for protein/day to maintain existing muscle mass during a period of weight loss increases the thinner we are.

Once you have decided on the protein intake, allocate the remaining calories to fats and carbohydrates.

How much to allocate for fats and how much for carbohydrates? Well, here the decision is strictly related to your food preferences, how active you are, what you have discovered that helps you stick to your diet, and what helps you have as few periods of uncontrollable cravings as possible.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

What I want to say. It is not necessary to maintain the same daily amounts of carbohydrates and fats. As long as you are in control of the total daily calories and aim to achieve (with decent accuracy) your protein requirements, the amounts of carbs and fats can vary slightly from one day to the next. Some people feel more energetic eating more fat, others more carbohydrates.

If you regularly do sports, you will benefit from more intense training and a higher energy level by eating more carbohydrates. They are the body's main (and preferred) source of energy.

A Diet That Can Be Tolerated Over Time Does Not Dramatically Restrict Basic Foods

The obsession with "healthy eating" to lose weight has reached unprecedented heights in our time. The truth is that it sells well and I understand why it is maintained. BIO foods are triple the price. Sugar-free sweets as well.

I am 100% in favour of the idea of eating nutritionally dense foods more often in order to feed our bodies with the necessary vitamins and minerals. But eating these foods does not guarantee weight loss in any way.

However, claiming that some foods are fattening and others are not, represents a big error of judgment. Foods do not have special properties that put them in the position of not contributing caloric energy to the body.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

It's not what we eat that makes us fat, but HOW much we eat in terms of calories above our needs for a certain period.
Having said that, there are indeed benefits in inducing satiety when we eat certain foods. Those that are more useful for weight loss have few calories and a large volume.

At the other extreme are the foods that contribute more quickly to the creation of a caloric surplus (fattening) through the high number of calories relative to weight and volume. Also, these foods tend to have a smaller satiety effect.

As a basic rule, if the majority (approx. 80%) of calories will come from food sources that are as little processed and nutritionally dense as possible, then we can fill the remaining 20% with our favourite "delicacies" without inducing health problems or having a negative impact Physical condition.

A Sustainable Diet Over Time Allows Flexibility In the Meal Schedule

This is the last element of the scheme and the least important.

Very briefly, the idea is that how many times we eat in a day or what time we eat does not really matter to induce weight loss. Manipulating the times at which we will eat is just a matter of strategy to help us adapt the regime to personal preferences and remain consistent.

Myths that endure over time regarding the frequency and times of meals

• You may have heard that eating more often speeds up your metabolism. Not! Excluded! Eventually, your metabolism will increase if you start eating more calories than the maintenance level. The body mass will increase and, with it, the metabolism. However, the increase will not necessarily be at a 1:1 ratio.
• If you eat carbohydrates at night, you will NOT gain weight.
• Maybe you were told that you have to eat immediately after you finish the physical exercises, "to catch the anabolic window". This thing is more science fiction than reality. However, there is evidence that protein intake after resistance training is beneficial for long-term muscle mass gain.

The Best Way To Get Rid of Calories

We can use a pattern of mealtimes exactly as our conscience or social schedule dictates. As long as the meal schedule helps to fulfil the other elements of the scheme (to fulfil them in order of importance) when and how many times we eat is completely at our discretion.

But manipulating the frequency and timing of meals can be a formidable weapon used intelligently to lose weight much more easily. Especially for people with very intense social activity during the day but who are looking to carry out a slimming diet at the same time.

Conclusion - To Get Rid of Calories

The minimum mandatory condition of any diet that produces results is that the energy balance is on a caloric deficit. We can thus choose any diet that is invented in the world and we can make it work if we make sure that it keeps us in a negative energy balance.

However, now that we have learned to look at diets from an abstract perspective and know how to adapt everything to our needs and preferences, the ideal would be to create a personalized diet.

In this personalized diet, we make sure that we constantly eat the number of calories that keeps us below the level of daily energy consumption. Then, optional but highly recommended, we would take care to feed the body with sufficient proteins and to take most of the calories from diversified food sources, as little processed and nutritionally dense as possible. Afterwards, any other aspect that we would take into account is 100% at our discretion.

Please watch the video: The Best Way To Get Rid of Calories

The Best Way To Get Rid of Calories

If the above is fulfilled, I assure you that we can lose weight by eating 3 or 30 times a day. Or eating chocolate at night. It probably sounds exactly like a bad advertisement, but I assure you that it is only a matter of the physiology of the metabolism. And some of us even did our homework on this subject.

But, let's not get drunk with cold water: the diet will be a harder time. But it is ONLY a period.

The best diet (for everyone) is the one that we can follow to the end, that produces results, and can be adapted to our lifestyle.

If you have questions or want to comment, please leave them below and I will answer as soon as I can. Thank you for reading ''The Best Way To Get Rid of Calories''

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