Thanks to the country’s obsession with junk food, obesity is one of the major problems of the 21st century. People are consuming greasy junk food regularly, avoiding healthy protein and carbohydrates. A healthy man requires 2500 calories, and a woman, 2000 calories. If someone stocks more calories than required, the body starts changing the extra calories to fat. Too much fat can make the person obese and lead him to other health-related problems; a common example is heart disease. Cardio exercise, drinking plenty of water, and reducing the urge of eating junk food are some common ways of cutting down excessive calories. Read below to know more about calorie reduction for staying healthy and fit.

Drink More Water: Drinking water speeds up the calorie-burning process. The process of weight reduction is known as resting energy expenditure. In adults, the resting energy expenditure increase 24–30 percent within 10 minutes of drinking water.

  • A study has shown that obese people who drank 1.5 liters of water daily for a few weeks have lost weight significantly.
  • Drinking water 30 minutes before and after having food reportedly help improved digestion.

Exercising: Cardiovascular exercises promote calorie burning. Walking, running, cycling are a few examples of such exercises. Another effective way of burning calories is opting for High-Intensity Interval Training (HIIT). HIIT exercises can burn calories for up to 24 hours after working out.

A Vegan Diet: Vegan foods contain more fibers and have more nutritious value than a non-vegetarian diet. Junk food calories are not similar to whole food calories. Lentil, whole grain, beans, legumes, nuts, fresh vegetables, and fruits are sources of a protein-based diet. You may add Vegan protein powder to your regular diet as it is rich in protein, essential vitamins and nutrients. Protein powder provides the energy to tackle the regular workload.

Eliminating Drinking Sodas, Processed Juices, and Alcohol: A 475ml bottle of coke consists of nearly 200 calories and 44 grams of sugar. Alcohol consumption lowers the metabolism of the body, damages the liver, and makes a person lazy. Alcohol consumption will lower food craving. A study has shown that alcohol consumption increases craving, and cutting down the alcohol will decline the food cravings.

Healthy Food Habits: 1 tablespoon of sugar contains 16 calories. Reducing or eliminating sugar consumption may help to less fat production. Eating food slowly may help you to feel full more quickly.

  • Filling the plate with more vegetables is an excellent way of reducing the intake of high-calorie meals.
  • Remove junk food from the house, as when you keep junk food at home, it becomes harder to fight the temptation. Therefore, consider throwing the junk food into the trashcan, and pour some liquid soap on top of the items. Fight your urge to store junk food as if you eliminate the addiction from your system; it will serve you in the long run.

Protein is considered useful for weight reduction. Therefore, instead of filling your plate with carbs, try a protein-based died. Protein in the diet, loaded with nutrients, can prevent you from consuming excessive calories. Cooking your food is an effective way of keeping your meal healthy and calorie intake under control. Air-frying, grilling, steaming, poaching, boiling and stewing are healthier options compared to deep-frying.

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