1. Create a Calorie Deficit
The main principle of weight loss is to consume fewer calories than your body burns. Use the TDEE (Total Daily Energy Expenditure) formula to determine how many calories you need and create a deficit of 10-20% from that number.
2. Focus on High-Quality Foods
Choose foods rich in protein, healthy fats, and complex carbohydrates. For example:
- Proteins: chicken, fish, eggs, cheese.
- Fats: avocado, nuts, olive oil.
- Carbohydrates: buckwheat, oats, vegetables.
3. Drink More Water
Water helps maintain metabolism, cleanse the body, and reduce hunger. Try to drink 1.5-2 liters of water per day.
4. Physical Activity is Your Ally
Regular physical activity helps not only burn calories but also maintain muscle mass. Even daily 30-minute walks will yield results.
5. Keep a Food Diary
Record everything you eat to control calorie intake. Use the Calorize app for simple and convenient food diary management.
How Can Calorize Help?
- Calorie Calculation: determine your calorie norm in seconds.
- Nutrition Control: add meals and foods to your diary.
- Progress Graphs: track changes in your weight.