Expert Recommended Ways to Control Calorie Intake

calorie diet

Cut down calorie intake as part of your diet

During the COVID-19 lockdown, many of us gained weight due to multiple reasons. Maintaining a balanced diet and weight becomes a difficult task during this pandemic, and here people come up with a common question: How many calories do we need daily to lose weight?

Every time, just doing an extensive workout isn't the only solution for losing weight. One needs to eat a healthy and balanced diet as well. 

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What are the calories?

Calories are the units used for food and beverages to measure energy. Everyone needs a certain amount of energy per day irrespective of weight, age, gender, and level of activity. There is a simple rule regarding calorie – Calories taken in is equal to calories out. To maintain or lose weight, you must keep an eye on calorie intake and the calories burnt. 

How many calories should you eat on average?

Well, the answer to this question will completely depend on your goal. Your goal ultimately decides the number of calories you need to eat daily, whether you want to– 

  • Lose weight
  • Maintain weight
  • Increase weight

Every individual requires a different amount of calorie intake per day, and it depends on various factors such as age, gender, lifestyle, genetics, etc. 

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How to Determine Your Calorie Needs?

Although the 3,500 calorie equation for evaluating weight loss is not always accurate, it is a useful starting point. The CDC suggests a rate of weight loss of 1-2 pounds every week. This would require a calorie deficit of 500-1,000 calories per day.

For several people, this level of calorie reduction is too much, and some experts even suggest never reducing your calorie intake below 1,400 per day. It is best to discuss your target for ideal calorie reduction with a registered dietitian or doctor. You can use a tool to get an idea of a weight loss calorie goal that may suit you, but keep in mind this is only an estimate, and your individual needs can differ.

What is the basal metabolic rate (BMR)?

Basal metabolic rate or BMR is a common term we hear regarding weight loss programs. BMR is the number of calories the body burns when you are at rest. It varies from person to person and depends on certain factors like age, weight, height, the metabolic rate of your body, etc. There are different formulas to know your basal metabolic rate, whose results likely depend on numerous factors. So, whenever you want to measure it, the best way is to consult a dietician regarding it. 

How to cut down your calorie intake from the diet?

Several times, people misunderstand dieting as starving to reduce weight. Well, dieting means balancing your intake of healthy food rather than just fasting for long. Here are some tips to help you reduce calorie intake and lose weight:

1. Drink plenty of water

One of the easiest ways to fill your tummy for a long time is to drink more water. 8 glasses of water per day can help burn more than 96 calories. This is the most efficient and easiest option you should try. However, if you plan to lose weight, you should manage the time of drink water. Drinking water before any meals helps to reduce your hunger and make you eat less. 

2. High protein diet

Whenever you try to lose weight, try to consume high-protein food with low carbs. It is the most effective way to lose weight with very less effort. Protein can boost the metabolic rate, which ultimately needs a lot of energy & results in extra calorie burn. A high-protein diet not only helps to decrease your weight but also maintains it. It also decreases your hunger and cravings.

3. Reduce carbs intake

Cutting off carbs from your diet can be a good solution for losing weight. It also decreases your appetite and makes you consume fewer calories. Some studies have shown that consuming a low-carb diet can help you lose weight about two to three times faster than a calorie-restricted, fat-loss diet.

4. Cut down on junk food

It is one of the important factors considered for losing weight. Junk food and bakery products are high in carbs and are not at all good for your health. So always check labels before buying or consuming any packed junk food.

5. Avoid sugar and sugary products

It is a very easy method to replace sugar from your diet like sugar drinks, juices, or any other products that contain sugar. Many studies revealed that a high sugar intake causes obesity. It also increases the risk of having diseases like diabetes, dental problems, etc.

6. Regular exercise

To lose weight, you need to do regular exercise with a proper healthy diet plan. Following both, things can provide speedy results. Doing regular exercise can strengthen your muscles and decrease fat accumulation in your body.


Weight loss is a primary goal for several people, although it is not the only way to boost your health. If you wish to lose weight, you must aim to do so in ways that also support your overall health. These behaviours include increasing protein, fibre, and water intake, including all of the recommended nutrients, and eating enough to support your daily activity with a slight deficit to support weight loss.

Also, an active lifestyle is very important for weight loss, healthy weight balance, and general health. Add exercise to your weight loss efforts to get better results. Consuming weight loss pills is not much recommended.  If you are unsure if you should lose weight or the best way to do it, consult with your health care provider or a registered dietitian for further guidance.