You’ve started with a certain diet (calorie intake) and you seem to do everything according to plan but still standing still. In addition, the scale may show more than at the beginning of the diet. If you recognize yourself in this, then you are definitely making one of the key mistakes that caused your diet to fail.
Reduced calorie intake alone is not enough
If you think you only need to reduce your daily calorie intake to lose weight, you are sorely mistaken. In fact, insufficient calorie intake can also affect your failure. Most people who start a diet stop eating all the foods that are typical to breed. Such ingredients include bread, carbohydrates, sweets, alcohol, fruits and meat.
But if we think long-term, that’s not good at all. In the beginning, you will probably suddenly lose a few pounds, maybe as much as you want, but if you go back to your old diet, all those pounds will come back very quickly. Not only that your weight will return, but you’re craving for the foods mentioned will probably be even greater. And then not only are you not at the beginning, but you have gone much further.
Calorie intake depends on each individual
Daily calorie intake depends on several factors, such as age, gender or daily activity. It can vary from day to day, but it is close to some average for each person individually and directly affects our body weight. For each of us, there is an optimal amount of calories that we need to ingest throughout the day to achieve and maintain a full body weight and a healthy body condition. Large deviations in calorie intake lead to malnutrition or obesity. On both sides they lead to what we neither want nor is good for our organism. Overweight people consume twice as many calories as they should on average, and in extreme situations, it can happen that the excess is even more than twice.
For a young woman, the daily calorie intake should be between 1800 and 2400. If it is for older women (31 to 50 years), then the scale is 1600 to 2200, while for the older population (over 51 years) the daily calorie intake should be from 1500 to 2000. All this, of course, means activity to a greater or lesser extent. If you are more active, you will need more calories during the day.
Interestingly, men and women of the same height and weight will not have the same need for daily calorie intake. Men have a higher percentage of muscle, but also a higher lung capacity, which allows them to exercise more and longer and therefore the body requires more calories. However, there is something that is the same for both sexes, and that is the daily intake of carbohydrates. They are supposed to account for 45% to 65% of your daily calorie intake, and of course those carbohydrates that are high in fiber, such as grains and rice.
Še ena stvar, na katero morate biti pozorni, je, da nikoli ne prakticirate dneva, ko si oddahnete in jeste vse, kar želite. Telo, ki hrepeni po določeni hrani, bo takšno hrano prej »prihranilo«, kot pa porabilo kalorije iz te hrane.