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Cómo reducir las calorías para bajar de peso

Are you trying to cut calories to lose weight? If so, you may be confused by all the numbers you see. It’s hard to calculate exactly  how many  calories you need to cut down to effectively lose weight and keep the extra pounds off forever. But do not worry. Cutting calories is easier than you might think, once you know the facts.

Can I lose weight by reducing only calories?

There are different ways to lose weight, but they all require you to change your daily calorie balance to burn more calories than you consume. Experts call this your  energy balance  . The easiest way to  change your energy balance  is to reduce your calorie intake. You can achieve this by eating smaller portions of food at meals, skipping mindless snacks and high-calorie drinks, or swapping high-calorie foods for low-calorie ones.

You can also add exercise to increase your  calorie deficit   and lose weight faster. But be careful. This plan works for some people, but fails for others. Exercise is good for your body and should be part of a healthy lifestyle. But exercise can also make you hungrier. If you are already cutting calories to lose weight, the added hunger after exercise can be overwhelming and can cause you to abandon your weight loss program altogether.

If you already exercise, you may be able to cut calories  and  stick to your weight loss exercise program. But if exercise is not part of your daily routine, start slowly. Cut calories first to lose weight, then   slowly  add a simple exercise program  to increase your weight loss.

How many calories should I cut?

Most experts recommend reducing approximately 500 to 750 calories per day  1   to lose between one and two pounds per week. You can use this weight loss calorie goal calculator to calculate how many calories you should eat each day.

 

To reach your goal, you need to keep track of how many calories you are consuming. It is better to  keep a food diary  . Your journal can be a simple pencil and paper record. Or you can use a smartphone app or website that tracks calories for you. Many activity trackers allow you to count calories within the online control panel of the tracker. Use whichever method is easiest for you to consistently monitor your calories.

Can I cut more calories to lose weight faster?

If cutting calories can lead to weight loss, you may be tempted to cut as many calories as possible to lose weight. Some people even reduce their daily food intake to 800 calories or less to lose weight. But   extremely  low calorie diets  generally do not lead to permanent weight loss for a number of reasons and can be detrimental to overall health. 2

First,  very low calorie diets (VLCDs)  can affect your metabolism, putting your body in “starvation mode.” When you eat much less than your body needs, your metabolism slows down to accommodate the lower energy supply. That means your rate of weight loss slows down too. You will not   gain weight by eating less, but you may lose weight more slowly than if you eat the right amount of calories.

Next, very low calorie diets affect your daily energy level. Why does this matter? Your daily activity level has a big impact on how many calories you burn each day. If you  stay active  , you are more likely to see weight loss results. If you are exhausted from eating too little, you will not burn as many calories and weight loss may stop.

Lastly, very low calorie diets are uncomfortable, unsafe, and difficult to maintain. Without medical supervision, your body is unlikely to remain healthy without essential nutrients. And if you are too hungry due to decreased food intake, you are more likely to binge and possibly even gain weight.

A word from the Expert

Cutting calories is not the newest way to lose weight. You probably won’t see Hollywood celebrities talking about it in magazines or on social media. But making moderate adjustments to your daily caloric intake is a time-tested and evidence-based weight loss method. It is the method most recommended by health experts.

Just be careful not to cut too many calories and put your health at risk. Your body needs time to adjust to a new lifestyle and a new eating plan. Take it easy and make small adjustments to see real long-lasting weight loss results.

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Jett Kolio

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