While an average man should consume around 2,500 calories through their daily food in order to maintain weight, and about 2,000 calories, if he is willing to lose one pound per week, an average woman needs to take 2,000 calories daily for maintaining weight, and no more than 1,500 calories each day for losing a pound weekly.
Apart from your exercise routines (especially, if you are a fitness freak), your daily dose of work and exertion also counts when it comes to burning your body weight. Scientists have named this non-exercise activity thermogenesis as ‘NEAT’, which includes walking around your house from room to room, daily at-home activities including gardening, fidgeting, running after your pet, etc. This deliberate non-exercise daily activity accounts for 100 to 800 calories/day.
In our school days, probably most of us have read that proteins play a very, very vital role in the development of the body, especially for burning calories and building muscles. So, needless to mention that, each of your meals must have a source of protein and low carb vegetables.
Consuming a sufficient amount of protein is a crucial part of your plan to keep weight under control without much physical exertion or conventional exercise regimes like hitting the gym, attending aerobics classes, doing yoga, and so on. Researches suggest that eating plenty of protein can boost the expenditure of your body’s calories by 80 to 100 units per day.
As a normal rule, you should try to eat two to three meals each day. However, in case you feel hungry in the evening or any other time of the day, you can add a light fourth meal. So, planning your daily meals should bring down your carbohydrate intake to about 20–50 g/day.
Interestingly, high protein diet plans can also act effectively in reducing your cravings and obsession for food by about 60%. It will also lower your desire to have an afternoon or late night snack by half by giving you a feeling of fullness. A research showed that, those who are on high protein diet consumed 441 lesser calories per day.
