KOMPAS.com – One way to lose weight is to reduce calorie intake.
Reducing calorie intake can be done by reducing food or improving your diet
Calories are units of energy that we get from the food and drinks we consume, as well as the energy we use in daily activities.
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The role of calories in the body
Our bodies need calories even when resting. Calories are needed to maintain body temperature, support physical activity, maintain general health, and support cell growth.
The food we consume is broken down into energy in the form of calories, which the body uses immediately or stores for later use.
However, if we consistently consume more calories than the body needs, we will gain weight.
Why is ideal body weight important?
Maintaining a healthy weight is very important to prevent serious health problems such as heart disease and diabetes.
Excess weight increases stress on joints, reduces the body’s ability to exercise, and often causes sleep disorders such as sleep apnea.
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If your body mass index (BMI) exceeds 25, losing 5-10 percent of your body weight can provide many benefits, including:
- Improved blood sugar control.
- Reduced joint pain.
- Decreased risk of future chronic diseases.
How many calories do you need to lose weight?
To lose weight gradually, it is recommended to reduce calorie intake or increase physical activity to the equivalent of 500-600 kcal per day. With this reduction, body weight can decrease by around 0.5 kg (1 pound) per week.
However, weight loss does not always go smoothly. After a few months, hormonal adaptations may slow weight loss.
The number of calories the body needs.Apart from that, factors such as the type of food, how it is cooked, basal metabolic rate, and the type of bacteria in the intestines also influence the body’s use of energy.
If you reach a plateau in your weight loss journey, try increasing your daily activity, such as walking. The combination of calorie restriction and physical activity has been proven to provide optimal results.
There are several simple steps you can take to reduce calorie intake without too much effort, including:
- Avoid foods high in fat and sugar, such as sweet drinks, fried foods, cakes, biscuits and desserts.
- Choose lean meat and remove excess fat before cooking.
- Use healthier cooking methods, such as boiling, steaming, baking, or microwaving.
- Recognize healthy portion sizes and stick to them.
- Stop consuming alcohol and choose drinks with lower sugar content.
By implementing these small changes, you can maintain calorie balance and improve your overall body health.
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