6 ways to reduce calorie intake for easy weight loss

Published on: 18 July 2022, 15:43 pm IST

Not just working out, having a balanced diet and reducing your calorie consumption each day is vital for effective weight loss. 

Gurpreet Kaur
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Keep a count on your calories
Keep a count on your calories. Image courtesy: Shutterstock
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There can be multiple reasons why most of us put on weight – be it a sedentary lifestyle, an erratic dietary pattern or an underlying health condition. You can try losing weight by way of a regular exercise regime. But do you know that may not really be enough? It is extremely important to maintain a healthy and balanced diet and actually burn more calories than you consume in each day.

For most people who are heavy, cutting about 500 calories a day is ideal and one can lose about a pound (450 grams) a week if you do that.

What are calories?

It is a unit to measure energy. We all need a specific amount of calories or energy a day, irrespective of the weight, age, gender, and level of activity. However, it is a simple calculation that in order to lose weight, you need to lower down your calorie intake. And if you want to gain weight, eat more calories.

How to reduce calorie intake

So, if you want to lose weight, rather than just fasting for long, follow these simple tips to reduce calorie intake and lose weight:

1. Drink plenty of water

prevent dehydration
Water is your most basic elixir for life. Image courtesy: Shutterstock

Drinking more water is just a simple way to fill your tummy for a longer duration. In fact, having 8 glasses of water per day can burn around 96 calories. Drink water before meals to suppress your hunger and lose weight. Water also boosts your metabolism.

2. Eat a high protein diet

If you want to lose weight, have a high protein food with low carbs. Since protein increases the metabolic rate and results in extra calorie-burn, it aids in weight loss.

Also, read: Want to burn more calories? Level up your running to boost weight loss

3. Reduce carbs intake

Cutting off extra carbs from your diet is an effective solution to lose weight. It makes your appetite less and you tend to then eat fewer calories.

4. Cut down on junk food

Junk food and processed products are rich in carbs and they are just not good for your health. So before you eat anything outside or buy any packed junk food, make sure to check the labels.

5. Avoid sugar and sugary products

sugary drinks and heart disease
Sugary drinks, like cola, can be damaging for your heart health. Image courtesy: Shutterstock

You can easily replace sugar from your diet by not having sugar drinks, juices, or any other products containing sugar. High sugar drinks or products like cookies, cakes and other sweets tend to cause obesity and put you at a higher risk of developing diseases like diabetes and dental problems.

6. Regular exercise

To reduce weight, regular exercise with a proper diet plan can cause speedy results. You can not only burn more calories but also strengthen your muscles and reduce fat accumulation in your body.

Gurpreet Kaur Gurpreet Kaur

A lifestyle journalist with a perennial hunger for all nice things in life - from fashion to food and different cultures. When she is not writing in her favourite coffee spot, she spends her time socializing with people or exploring different cities.