Drinking More Water Can Help With Weight Loss There is absolutely NO physiological need for these beverages and the long-term benefits of avoiding them can be enormous.īottom Line: It is important to avoid sugary soft drinks and fruit juices, because liquid sugar is the single most fattening aspect of the Western diet. It can have disastrous effects on metabolic health and raise your risk of all sorts of diseases ( 14).Īlthough small amounts of natural sugars from foods (like fruit) are absolutely fine, large amounts from added sugar and sugary drinks can be an absolute disaster. Of course, the harmful effects of sugar go way beyond just weight gain. Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage ( 13). This is because liquid calories don’t get “registered” by the brain in the same way as solid calories.įor this reason, drinking sugary soda doesn’t make your brain automatically compensate by having you eat less of other things instead ( 11, 12). These “foods” are probably the most fattening aspect of the modern diet, by far. This includes sodas, fruit juices, chocolate milk and other beverages that have sugar in them. Avoid Sugary Soft Drinks (and Fruit Juices), The Most Fattening Items in The Modern DietĪnother relatively easy change you can make, is to eliminate liquid sugar calories from your diet. Not only will it help you lose, it will also prevent or at least significantly reduce weight regain, in case you ever decide to abandon your weight loss efforts ( 9, 10).įor more details, read this in-depth article about how much protein you should eat.īottom Line: Increasing protein intake can boost metabolism, fight cravings and significantly reduce appetite. If you want to lose weight, sustainably, with minimal effort, then consider making a permanent increase in your protein intake. In one study, 25% of calories as protein reduced obsessive thoughts about food by 60% and cut the desire for late-night snacking by 50% ( 8). Protein can also help fight cravings, which are the dieter’s worst enemy. In other words, you can easily increase calories out and reduce calories in… just by adding protein to your diet. One study showed that people who ate 30% of calories as protein automatically ate 441 fewer calories per day ( 7). Protein is also the most fulfilling nutrient, by far. Studies show that protein both increases your metabolic rate and helps reduce appetite ( 3).īecause protein requires energy to metabolize, a high protein diet can increase calories burned by up to 80 to 100 calories per day ( 4, 5, 6). When it comes to losing weight, protein is the king of nutrients.Īdding protein to your diet is the simplest, most effective and most delicious way to lose weight with minimal effort. Eating More Protein Can Reduce Appetite, Cut Cravings by 60% and Increase The Amount of Calories You Burn Here are 5 evidence-based diet/lifestyle changes that have been shown to help people lose weight in numerous studies. That being said, just cutting calories without regards to the foods you eat is usually not a sustainable way to lose weight.Īlthough it works for some people, the majority of people end up hungry and eventually give up on their diet.įor this reason, it is highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved. It is known that in order to gain weight, more calories need to be entering your body than leaving it.Ĭonversely, if more calories leave your body than enter it, then you lose weight.
#Fitday calories burned calculator how to#
How to Reduce Calorie Intake Without Starving Yourself Seeing the numbers like this can often be an eye opener. It is highly recommended to use a calorie counter for at least a few days, to see how many calories, carbs, protein, fat, fiber, vitamins and minerals you are truly eating.
#Fitday calories burned calculator android#
Here is a list of free sites where you can insert the foods you are eating to keep track of your calorie intake:Īll of them are available online and include apps for iPhone/iPad and Android devices. The calculator is based on the Mifflin-St Jeor equation, a formula that has been shown to be an accurate way of estimating calorie requirements in numerous studies ( 1, 2).
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