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How Many Calories Should You Eat Per Day to Loss Weight

Calories per day ktini leni chahiye ye bahut factors par depend karta hai. Apki age, hight, sex, size, activity level, metabolic health, lifestyle aur overall apki general health. Example ke liye ek 6ft. 2inch male, aged 22 years, ko jyada calories leni hogi 5ft 2inch age 70years ki woman ke. 

Hoe Many Calories Should You Eat Per Day to Loss Weight

How Many Calories Should You Eat on Average?

Average women ko maintain rahne ke liye per day 2000 calories ki need hoti hai. Aur per week 1500 calories reduce karni chahiye. Aur average men 2500 calories per day need maintain ke liye , reduce ke liye 2000 calories. 

 Calories hain kya?:

Calories ek unit hai jisme hamari intake energy measure ki jati hai. Calories hamare foods aur beverages me energy content ko measure karna hai. Agr hum weight-loss karna chahte hain to hame each day burn hone wali calorie se kam calories khani hogi. 

The Best Online Calorie Counters:

Waise to bahut online free sites hain jahan aap apni daily intake calories count kar sakte hain. Aap kuch din ise counter use karen aur dekhen ki aap rojana kitni calorie, carbs, fat fiber, vitamins aur fibers real me le rahe hain. Aise kuch din continue check karne se aapki aankhen khul jati hain. Aur aap surprise hote hain ki aap ye sab kha rahe the. 

Calories kaise reduce karen bina bhooke rahe:

  • calories simply energy ko measure karna hai
  • ye to aap jante hain ki agr weight gain karna hai to burn hone se more calories intake karni hogi
  • iske opposite agr intake calorie burn calorie se kam to weight-loss hoga
  • lekin ye hamesha right nahi hai ki weight-loss ke liye kam calorie wale foods intake karen
  • ye sirf un people ke liye sahi hai jo hungry kam hote hain, lekin mostly peoples ko jyada bhook lagti hai aur wo haar kar jyada intake kar lete hain.
  • yahi reason ke liye kuch permanent chages kiye jaye ki aap hunger bhi na hon aur calories bhi kam intake karen.

To chaliye kuch khas tips jinki help se lifestyle aur diet me changes kar weight-loss karen-

Eating more proteins:

  • Jab aap weight -loss karna chahe to protein nutrients ka king hota hai
  • Weight-loss ke liye apni diet me more protien add karna most effective aur most delicious way hai
  • Proteins diet per day 80 to 100 calories burn hona increase karti hai
  • Agr aap reduce increase karna chahe to proteins apni daily diet me shamil karen
  • Proteins apki craving se bhi strongly fight karte hain
  • Jo weight-loss karne walon ka sabse bda enemy hai

BOTTOM LINE:

♠ Protein apki diet me increase karne se metabolism boost hota hai, craving yani bhook se fight karti hai, Isse automatically weight-loss hone lgta hai.

2. Avoid sugary soft drinks, fruit juice:

  • sodas, chocolate milk, fruit juice aur other beverages me sugar hoti hai
  • sugary drinks obesity ko increase karte hain
  • Ye drinks hamari metabolic health ko bhi damage kar dete hain
  • Isliye foods like fruit se milne wali natural sugar hamare liye fine hai
  • physiological bhi in sugary drinks ki koi need nahi hoti
  • Inhe apni diet se dur rakhen

BOTTOM LINE:

♠ Liquid sugar yani sugary soft drinks aur fruit juices ko fully avoid kare aur fit rahen.

3. Drinking More Water:

  • weight-loss increase karne ke liye more water drinking important trick hai
  • 8 glasses water peene se aap 96 calories per day more burn karte hain 
  • Agr aap before meal water drink karte hain to aap kam intake karte hai
  • aap healthy diet aur more water lete hain to apka weight-loss fast hoga
  • coffee, green tea excellent beverages hain, caffeine apke metabolism ko boost karti hai

BOTTOM LINE:

water jyada peene se apka metabolism boost hota hai aur before meal paani peene se aap calories intake kam karte hain.

4. Do Some Exercise:

  • Agr hame good looks chahiye to hame exercise karni chahiye
  • aap routine me gym nahi ja sakte to aap ghr par hi push-ups, squats, sit-ups karen
  • some cardio like walking, swimming aur jogging bhi weight-loss me helpful hai
  • exercise sirf weight-loss hi nahi ye apki general health ke liye bhi jaruri hai
  • yoga, exercise apki long life, lower risk of diseases aur every day feelin happy ke liye bhi jaruri hai

BOTTOM LINE:

♠ Weightlifting bahut important exercise hai kyonki isse metabolic rate slow hoti hai aur isse muscles loss bhi prevent ho jata hai.

5Carbohydrate reduce karen:

  • carbohydrates diet me kam karna weight-loss ke liye effective way hai
  • carbs kam kane se bhook kam ho jati hai aur aap kam calorie lete hain
  • sirf weight-loss me nahi balki low carbs metabolic syndrome aur type 2 diabetes patients ke liye bhi helpful hai
  • agr aap low carbs nahi lena chahte to apko fiber-rich carbohydrate source quality food lena hoga

BOTTOM LINE:

♠ Jab aap carbs apni diet me kam lenge to apko weight-loss me help milegi. Aisa karte waqt apko apni diet balanced rakhni hogi.

  • Doston, agr apko article helpful lage to share jarur kijiyega. Mujhe comments dekar batayen.

 

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