Are you feeling the excess fat growing in your body and most importantly do you feel it burden-some?
Are you aware of what you wear, how you look and how heavy you feel? You are ashamed of that extra bulge on your body?
Then it is time that you think of some ways to reduce your body weight.
Weight or mass of the body depends on the weight of every muscle, fat, fluid, and bones that make up your body and not your fat alone.
But then again organs, fluids, and muscle limit the body weight to a certain value which is approximately the same for all individuals of a particular height, gender and size.
It means that any extra weight over the mass of these vital elements is solely because of the excess fat in the body. Hence, more the fat stored in a body, more is the body weight.
Science Behind Increase in Body Weight
If we go deeper into physiological and biochemical science and investigate the primary cause of increase in body, then the first thing that we get to hold on to is increased uptake of calorie.
The link between calories and body weight can be easily explained. Precisely, a calorie is a unit of energy; it is the energy obtained when the molecules, carbohydrates and proteins, in this case, are broken down.
When we say that we are taking in calories, it does not mean that we are receiving energy. It means that we are taking in compounds which on splitting, or may we say, digestion yield energy equivalent to calories.
We eat different kinds of food items each day; the chief fraction of them is composed of carbohydrates.
Proteins also make up a great portion of such food items. These carbohydrates and proteins are digested through some complex biochemical steps and processed in our body to produce energy.
It is the energy we need for running, walking, talking, laughing, giggling, and thinking and even for reading this article.
Problem arises when we do not spend the entire amount of energy produced in our bodies. Storage of energy is then the ultimate option available to our biological systems.
The primary energy producer, glucose is first stored as glycogen and then if more energy needs to be stored, then the molecules are added to make up the fats in our body.
Intake of animal and vegetable fats simply adds on to the fat already present in our body. Since fats are usually less digested or rather split up in biochemical systems, they tend to be stored rather than used up.
Fats are usually digested when the body is starved for a very long time, and it is never logical to starve to that extent just to become slim.
To decrease body weight thus means to burn down the calories. This can be achieved by two ways; one obvious way is to decrease the intake of food items that produce more calories and the other way is to utilize the excess amount of energy produced by burning what your eat.
Undoubtedly, the first way refers to sensible dieting while the second refers to exercise.
Individuals can practice either of the two ways but use of both is highly recommended to stay fit, healthy as well as energetic.
Calorie Reduction through Sensible Dieting
It is not a new fact that proper dieting can help to reduce calories up to about 1500 per day.
In fact dieting is the first thing every individual tries when he/she is concerned about his/her body weight. However just dieting would never help anyone to achieve successful results. Individuals must always follow a sensible diet.
A sensible diet is one that provides the adequate energy needed by the body and yet cutting down the uptake of unnecessary calories.
A sensible diet never compromise with the eating habits and dining times.
Dieting should never be confused with starving. It is not always a good idea to skip breakfast, lunch or dinner to cut down the uptake of calories.
In fact skipping breakfast can lead to negative results altogether.
Research has proven that people who have a regular and timely breakfast are slimmer than those skipping breakfasts. So the next time you intend to skip your breakfast, just remember the consequences.
A surprising way of reducing calorie is to have some lukewarm water with honey before breakfast.
It has shown results for many people who curiously followed the regime of taking warm water and honey after waking in the morning. You can try it yourself to see the results.
It is always recommended that you do some research before going for a diet. The first thing you must be sure about is exactly how much you need to reduce.
Reducing 500 calories a day requires a less strict diet than that required for reducing 1000 calories a day which again is more lenient than the diet you must follow for reducing 1500 calories per day.
More the calories you want to burn, stricter should be your dietary habits. It is also recommended to take the advice of a pediatrician. If you can get yourself a diet chart made by a professional, then it is perhaps the best thing for you.
However following the advice and the chart is solely your decision and it is always expected that you follow them if you strongly want to lose some weight.
More Calorie Reduction Means Strict Diet Charts
As you are already aware of the fact that not all food contains the same calorific value.
There are some food items that provide tremendous energy while there are some that serves you with much less calories.
Here is an attempt to list a few food items that when broken down in our bodies produce tremendously high calories;
- Vegetable fats and oils like sunflower oil and ghee.
- Animals fats
- Butter and margarine
- Potato chips and fries
- Soft drinks and soda
- Sugar and syrups
These were only a few of the many items that you should try to avoid on your plate.
Certain types of salad dressing, fruit juices made with syrup and some nuts can highly increase your calorie intake especially when you are unaware of it.
Needless to mention, that these are some of the items that you must always take care to avoid. A question may arise to you that what if you have to take in an occasional meal involving large calories? The answer is simple.
You may skip the next meal or take something negligible for the next meal. For example, if you had a heavy lunch, then you may do with just a light soup for the dinner. However, you must make it a point to never skip your breakfast.
Having a glass of cucumber juice would help a lot if you had an excessively heavy dinner.
The main object of any dietary plan is to make it as simple as possible. Food items rich in carbohydrates must be avoided. Potatoes, rice, sugar always top that list.
You may have vegetables and fruits instead that are composed mainly of water and fiber that also provide roughage for your proper bowel movements.
Some popular fruits that you can look upon if you are on a strict diet are apple, apricot, orange, melon, peach, pineapple, strawberries and raspberries. These keep you hydrated and cool throughout the day as well.
Some vegetables you must look for maintaining your diet are asparagus, broccoli, beans, carrots, cabbage, cucumber, onion and peas.
1. Junk Foods
Some simple strategies include replacing soft drinks with water for quenching thirst, replacing fries with fruits and also chopping away the excess cheese from pizza.
Soft drinks contain excessively high amounts of sugar which is again too much unhealthy for you to consider.
Whipped cream on your favorite cold coffee or your favorite cheese must also be sacrificed if you are looking for a great figure.
Of course you need not sacrifice everything if you are just looking forward to reducing only about 500 calories a day.
Saying no to excess cheese or extra large soft drinks or maybe 12 ounce ice cream can be enough for you to reduce your calories.
Just order for a simple small carbonated syrup, a normal sized pizza with no extra cheese and avoiding the deep fried potatoes can be enough for you to sacrifice.
2. Calorie Dense Foods
If you intend to do away with more calories, for example 1000 calories per day, then there are a few things more that you must consider sacrificing.
Pastries, cakes and milk chocolates are some to avoid in the first place. If you cannot sacrifice them entirely then try to reduce their size more and more till you are accustomed with taking lesser amounts of such delicious items.
Margarines are not so better over butter, so try to avoid both of them. Cheese and cream, containing high amounts of milk fat should be highly avoided.
Potato chips are something that you must restrict as well. It would be the best if you could sacrifice them altogether, but considering their popularity due to their taste it is expected that sacrificing them is similar to sacrificing a few hours of sleep.
3. Share To Reduce Calorie Intake
The best way to reduce the intake of potato chips is to share the packet with friends. The less you are selfish about the chips, more would be the calories you are likely to reduce.
In fact, it is always recommended that you share all food items containing high calorific values, like soda, fruit juice, pastry, ice cream and pizza. Though it sounds painful, it is highly effective.
4. Avoid Unhealthy Fat Rich Foods
People intending to lose 1500 calories or more must follow a more painful dietary regime.
Fat containing food items must be permanently bid good bye.
There are again some items that you had always thought healthy, but unfortunately they are not. For example, the diet soft drinks, margarines, certain salad dressings and certain fruits and vegetables. The painful idea is that you must bid good bye to all of them.
No milk with high fat, no mayonnaise, no cheese, no sugar and no fries. The best way to reduce large reduce amounts of calories per day is to couple a healthy and strict diet with some exercise.
Exercise helps to reduce the extra fat that you may not achieve with only a strict diet.
Want to consider a healthy diet that would be the best to reduce maximum amount of calories? Consider having diet sugars, low fat milk, eggs, broccoli and lentil soup and a sugar free cucumber juice.
Tricks and Strategies for Food Buffs on Diet
Life is never that bad as you probably think.
There are of course loads of delicious food items that you must consider to sacrifice, but there are many that can both be effective in reducing your calories as well as taste awesome.
For example, dark chocolate is known to reduce calories. Of course it is bright news for all lovers of chocolate and it can be a delicious way to reduce calories and follow a healthy diet as well.
1. Enjoy In Limited Servings
It must also be mentioned that it is never required to permanently say good bye to all delicious food items.
In fact, following some smart food habits can help an individual reduce loads of calories each day.
The best idea to enjoy an occasional delicious meal along with calorie reduction is to maintain a constrained diet for the next couple of days.
This means that after a heavy meal in a party, you must work hard to check your wish of devouring calorie rich food for the next couple of days.
If you are not able to bid a permanent good bye to that delicious cream on cold coffee then never worry. Just order a dark coffee with whipped cream. The idea is to never couple two calorie rich food items together.
Size of pastries and ice creams can be made shorter. Number of potatoes can be counted as well.
Another idea of reducing calories is to never indulge in food in front of the television.
2. Avoid Unecessary Stuffing
Having popcorn while watching your favorite film or television soap can be dangerous as then you just concentrate on what you watch and not on what you eat.
This way you end up eating more and hence gaining more weight.
Another way to reduce your calorie intake is to always go for the plain popcorn and try to avoid the extra buttery or extra cheesy popcorns.
If you are still passionate about cheesy popcorn then just master the art of being able to take your own home-made popcorn into the theatres.
An interesting trick to avoid calories with cheesy pizzas is to just chop the extra cheese away. However if cheese is your favorite part of the pizza then just follow this simple technique.
Take a tissue paper and just use it to soak the extra oil you see on your pizza. The major fat portion of the cheese is found in that oil which you can remove by following this simple trick.
You can try this technique with fries and other junk food as well. Also remember that mayonnaise is far better than cheese. Hence never try to replace cheese with mayonnaise. In fact it is just the opposite which you must try.
You can also do away with unnecessary salad toppings on your platter. You perhaps always had the idea that salads are good ways to reduce calories.
There is no denying this fact, however it is true only when the salad comprises of only vegetable and no toppings.
If you find the plain vegetables very boring, then you may just add some pepper balls to do with the taste bit. Similar idea goes with fruit juices.
3. Include Healthy Foods
Fruits are healthy answers for reducing calories and so are their juices, but that is only when they are separated from the syrup.
If you can have fruit juices without any addition of syrup or sugar then that is probably the best way you can take up to reduce your calorie intake.
If you still think that it is absolutely impossible for you to do away with sweetness, then just replace your natural sugar crystals with diet sugar.
These have shown their results for diabetic patients as well. Replacing a regular vegetable oil with olive oil for cooking is a smart choice. Olive oil is extremely light and food cooked with it is as a result composed of less fat and calories.
4. Change Eating Habit
There are again certain food and eating habits that can help you to reduce your calories as well. One way is to invite less people at a time for dinner.
According to research, the more people you invite for dinner, more is the amount of calorie you intake.
To do away with this, invite a couple of friends or visitors at a time. The best way to restrict the number of visitors is to invite in separate groups.
For example, never invite a personal friend with a professional client or a colleague. Host separate parties. This way you can reduce the number of guests having dinner with you.
Another trick is to never serve food while having meals.
Serve before starting the meal and leave the bowl in the kitchen. This way you can greatly avoid additional servings and hence additional calories.
Sometimes, just decreasing the size of your plate, or rather opting for a dinner plate with smaller diameter also helps. This reduces the amount of food you intake.
Additionally, it does not even make you feel less filled. If you wish to fill yourself with healthy and non-caloric food, then egg is a safe option. It fills your stomach, extremely well for your health and supplies you with a huge amount of instant energy.
Often people tend to finish their plate even if they are already full. A better idea is to always respect the feeling of your appetite.
If you are already full and wish to take more, then just avoid the extra items on your plate. It is not always necessary to finish off every item on your platter.
The left over can serve you in the next meal as well. This way you can reduce the food intake in two successive meals.
Another better option is to go for some light food items every couple of hours instead of enjoying heavy meals after long stretches of hours.
Research has shown that heavy meals separated by long time intervals is more effective in accumulating fat than frequent shorter meals consisting of healthy and light food items.
For example, if you feel hungry then go for some fruits at that instant and some lentil soup after a couple of hours rather than devouring on pasta or pizza that would last you for more number of hours.
5. Improve Sleep
A lazy way to reduce more calories is simply to take a nap. By increasing your sleeping hours you can increase the probable number of calories you may lose.
More you sleep, less you feel weak and more you are relaxed.
An average human being of an average young age needs at least six to seven hours of sleep.
Younger people need more sleep while older a person gets lesser is the number of sleeping hours the person needs. In fact it is highly recommended that you stay relaxed and avoid any kind of tension.
According to research, tension and mental stress plays a big role in increasing the amount of fat in your body. So never take too much of pressure, neither of work, nor of boss and nor of following and maintain a strict diet.
Exercises To Do Away With The Increasing Calories
Exercise is necessary for those who intend to reduce more than what their strict diet can afford. Hence it is needed when dieting to maximum has failed to serve its purpose of reducing the desired amount of calories per day.
Exercising is also an alternate option for those who wish to reduce some calories and yet do not want to sacrifice their favorite food items, not even their size.
Exercising, like dieting also follow certain slabs, where maximum amount of exercise is needed to reduce maximum amount of calories.
Exercising habits for people looking to cut down only a small amount of calories, like 500 calories per day, is simple and easy.
If you have observed your friends, you would have probably noticed that the friend who is impatient is slimmer than the one who is patient. This is because they are in constant activity by being impatient.
Activities include simple tapping of the feet or playing with the pen while thinking. Thinking again also helps to reduce the amount of calorie in your body.
Our brain takes the maximum amount of glucose present in our body. Hence more a person thinks more is his/her brain being used and hence more amount of glucose is being taken in the act.
If you are concentrating enough to solve a hard sum in mathematics, then you probably have reduced quite a lot of calories while trying to solve the sum.
1. Walking Or Jogging
The next level of exercising involves walking and jogging.
For walking you need not always go for a morning or an evening walk. You can practice walking while you are thinking as well.
If you make this a daily habit, then you can probably lose some calories due to it every day. Another good way of exercising is to walk on the treadmill while watching your favorite film or television soap.
You can replace your bowl of popcorn with a walk on the treadmill. This is doubly effective.
In the first place, you are reducing the calorie intake by doing away with the bowl of popcorn and secondly, you are burning away the extra calorie already present in your body.
If you feel jogging or walking on the treadmill is a boring idea, then just switch on the television or plug your ears with some music. Your simple exercising habits can be the most enjoyable period of your day.
Running is the best way to exercise and it is said that running is most effective over other forms of exercise. It involves all the muscles of your body and it can greatly accelerate the reduction of calories per day.
Indulging in sports activities like athletics, swimming, soccer and rugby can greatly help you to stay fit, strong and healthy.
Swimming is also the best way to reduce the large amounts of calories in your body. It is in fact almost equivalent, if not more to running.
You may just join or start practising swimming if you strongly wish to reduce your fat.
Alternatively you may join a gymnasium if you wish to exercise with machines and accessories.
3. Free Hand Exercise
A traditional way of reducing calories is also available. It needs no machine and no accessories.
It involves simple free hand exercises that help you to stay fit and healthy along with reducing the tremendously huge amount of calories that you have gained.
This way involves yoga; the form of exercise hails from the east and has been extensively practiced by people over the ages. This form of exercise is simple yet highly effective.
Pranayam is an aspect of this form of exercise that greatly helps to refresh a stressed mind. It is being taken up by more and more people due to its simplicity and impact.
As already mentioned, a refreshed mind helps and plays a big role in reducing calories by eliminating the unwanted stress. Pranayam serves this aspect.
4. Workout Regime
People looking forward to reducing more calories, like 1500 calories per day, must follow more intense exercising regime.
More effective and intense forms of yoga are also available. Exercising can be increased by running more, that is by lengthening the periods for running, jogging or walking.
Skipping is also a good way to exercise and reduce calories. Other forms of simple free hand exercise like sit ups and pushups can also help tremendously.
Some forms of stretching can serve in the reduction of excessive calories as well. The main aim of any kind of exercising is too sweat. The more you sweat the more is the amount of calories you have successfully burnt.
Certain belts and chairs are also available in the market that helps you to exercise with less effort. However you must always perform your bit of research whenever it comes to your health and fitness.
Simple Tips to Remember
Like said earlier, it is best to follow proper exercising and dieting simultaneously if you effectively want to lose the desired amount of calories per day.
Just following a diet or exercising separately will only give you half results. When it comes to dieting, the more healthy food items you eat the more you reduce your calorie intake.
In case of exercising, the more you sweat and make your muscles work, the more is the amount of calorie you burn.
You must also remember that you must not go for only a one day strict regime that is exercising too hard and starving for a day and relaxing and devouring everything the next day.
You must always practice your dietary and exercising habits in increments. You should never sacrifice eating everything in a day.
Reduce your calorie intake gradually and day by day. This way you can also control your urge to devour more.
Similarly, you should never go for a heavy work out within a day. This way you can only increase the stress on you muscle, resulting in muscle cramps making you wish to relax the next day.
A simple idea is to start walking the first day if you had been completely out of exercising. Next day you may probably go for jogging and the day after you may go for some running.
Latest posts by Deepak Kevat (see all)
- Step By Step Guide For Transformation [Weight Loss & Health] - 16 August, 2017
- Weight Loss Ultimate Step By Step Guide To Lose Weight Successfully - 4 August, 2017
- Weight Loss Failure: Look Over These 6 Mistakes - 8 July, 2017