According to nutritionists, excessive intake of calories is the main cause of weight gain. They say that although genetics play a role, if you take in more calories than you burn, you will gain weight.
And this happens easily nowadays, because people consume more processed and high-calorie foods than ever before.
Another factor is sitting for long hours. This causes you to burn fewer calories and increases the risk of obesity and associated diseases.
But why are excess calories the main reason for weight gain and what can you do about it?
Simple mathematical solution
The way to solve this conundrum is by avoiding processed foods and creating a calorie deficit. You can achieve this calorie deficit by reducing the calories you get through food and being as physically active as possible.
Easier said than done? But it can be done. And it starts with understanding the simple math of weight gain.
Researchers have calculated that there are about 1 calories in 3.500 kg of body fat.
So let's do a simple calculation. Let's say you cut 500 calories a day for a week. This will be calculated as: 500 x 7 = 3.500 calories lost. So you will lose 1 kilogram of fat in seven days.
There is also another way to lose unwanted pounds that does not require cutting too many calories per day. It is: move as much as possible.
In theory, if you burn 200 calories a day through physical activity and cut just 300 calories from your diet, you'll end up with a 3.500 calorie deficit at the end of the week. So a pound of fat gone.
As you can see, to achieve a calorie deficit, you can either reduce a certain amount of calories per day from food or burn them through physical activity or do a combination of the two.
Make substitutions in your diet
Dietitians advise to replace your favorite foods that contain a lot of calories, with a healthy food that tastes the same.
For example, instead of ice cream, you can consume yogurt with fresh fruit, which you can easily prepare at home.
Eliminate foods and drinks that contain a lot of calories
The two easiest tips from nutritionists for weight loss are: drink more water and eat less processed food. These two lifestyle changes will automatically reduce the calories you take in during the day.
If you are one of those people who consume carbonated and sweetened drinks with a lot of sugar, eat a lot of sweets, cookies, salty foods and fast food every day, it's time to start reducing them./aw/
