Tips for weight loss: The best way to lose weight is to expend more calories than you consume. That is, if you consume 200 calories a day, then expend 250 to 270 calories. To expend calories, one has to do physical effort. For this, you will have to exercise daily. But there is another trick to lose weight. That is, reduce carbohydrates in your diet and increase the intake of protein. Actually, most calories are produced from carbohydrates, but when they are not expended, they immediately turn into fat, but when you consume protein, it will increase lean mass or it will replace fat itself. This will reduce the risk of fat formation near the stomach.
Protein can put a brake on weight
Dietician Annaliese Pratt of Cleveland Clinic says that protein is an invaluable nutrient. When you consume protein-rich food, you will feel less hungry. You will feel full all day. Therefore, if you increase your protein intake, it can prove to be an excellent way to curb the ruthless belly fat. However, the need for protein is also not very high. In a day, the human body is able to absorb only 25 to 35 grams of protein. However, it depends on the person’s age, gender, work, lean muscles and overall health as to how much protein he needs in a day.
How much protein is needed
According to dietary guidelines, out of the total calories you consume, 10 to 35 percent can be taken through protein, but if you want to lose weight and control belly fat, then you will have to take more protein. If you take one gram of protein, it will make 4 grams of calories. That is, if you have to take 2000 calories in a day, then for this you will have to take 50 to 175 grams of protein. According to experts, if you want to lose weight, then spend 500 calories more than the calories you take. Prat says that if you have decided to lose weight, then first of all check whether your excess weight is due to any disease. If there is no disease, then increase the intake of protein and reduce the intake of carbohydrates. This will increase the lean mass in your body. As soon as the lean mass increases, harmful fat will be reduced. Especially, the fat near the stomach will start reducing. Actually, protein increases muscles which replace fat.
What to eat for protein
For more protein, you can eat 2 to 3 eggs a day. Along with this, consume dairy products as well. If you are a non-vegetarian, you can consume fish, chicken and meat. If you are a vegetarian, consume almonds, seeds, tofu, soya, beans etc.
Also read this-Bacteria defy medicine and kill 50 lakh people every year, what is the way to avoid this cruel bacteria, know from the expert
Also read- PM Modi’s Sadhana: Meditation is the surefire formula for achieving goals, how much power does it have, expert reveals the secret
Tags: health, health tips, Lifestyle, weight loss
FIRST PUBLISHED : June 3, 2024, 11:15 IST