Each pound of fat contains about 3,500 calories, so eating 500 to 1,000 calories fewer than what is required to maintain your current weight will help you weight lose about 1 to 2 pounds per week. If you’re a man, you need between 14 and 18 calories per pound to maintain your weight, depending on how active you are, and if you’re a woman, you need between 12 and 16 calories per pound.
Thus, a man who weighs 180 pounds and is sedentary needs about 2,520 calories per day to maintain his weight and about 2,020 calories per day to lose about 1 pound per week. A sedentary woman of the same weight needs about 2,160 calories to maintain her weight and 1,660 calories per day to lose about 1 pound per week.
We shouldn’t try to lose more weight than that safe 1 to 2 pounds a week using diet alone, as eating too few calories can slow down your metabolism and make it even more difficult to lose weight. Men need to eat at least 1,800 calories per day, and women need to eat a minimum of 1,500 calories per day to prevent this potential decrease in metabolism.
Take plenty of protein
Intake of protein foods can also help you to weight loss without exercise experts say that proteins have a powerful effect on appetite A study tells that increasing protein intake from 15% to 30% of calories can help to lose 11 pounds over 12 weeks, on an average, without restriction on any foods.
Unhealthy foods should be avoided.
Unhealthy foods should be avoided
Do not eat unhealthy foods you’re more likely to possess hit or miss snack. this is often linked to increased weight and obesity. It’s better to stay healthy foods like fruits and vegetables. Another best way to control weight is regular water intake drink water regularly before eating a meal is found to be useful during water instead of calorie content drinks like soda or juice.
Avoid stress and sleep in a good amount
Take a good sleep
Sleeping well is yet a very well idea to control weight because lack of sleep can disrupt leptin and ghrelin which are appetite-controlling hormones if these hormones fluctuate they can cause increased hunger and craving for food these are a few ways to lose weight without exercise and diet control.
Eating an excessive amount of the incorrect sorts of foods while trying to chop calories, you’ll have trouble sticking to your diet because you’ll feel hungry; alternatively, you’ll find yourself not getting enough of the essential nutrients. When you are not trying to reduce, you continue to want to eat many vegetables, fruits, and lean protein foods, so limit the quantity of highly processed foods, fatty foods, sweets, and refined grains that you simply eat.
drink more quantities of water and milk, normal soft drinks, or should be avoided.
Eat good breakfast
And that doesn’t mean pile up the bacon, hash browns, and breakfast bread. breakfast consider eggs, yogurt, or peanut butter. between eating. Make sure to have small snacks available to eat between meals.
Eat-in small portions
When you’re at home, eat from smaller plates and bowls. You’ll likely take in fewer calories, and it tricks your brain into thinking you’re chowing down on more than you are. (Do the opposite when you’re eating healthy foods, like salads or roasted veggies—then it makes sense to supersize those dishes!). Another important tip: don’t eat from packages of anything, even those healthy chips or crackers. Take out some in a dish, and put the bag or box away.
Drink more Water
Sometimes when you think you’re hungry, you’re thirsty maybe even slightly dehydrated. So in between meals, drink more water before you nosh on a snack try drinking a big glass of water.