How many carbs per day to lose weight for women? Women who are willing to lose weight or want to adopt any weight loss diet plan or weight loss exercise plan should consume less than 100 grams or less than 50 grams of carbs per day according to their needs. Carbs are the source of energy (glucose or sugar) for your body. Fruits, grains, vegetables, dairy supplies, and beans are rich in carbs. Overconsumption of carbs, i.e., consuming more than your body needs, results in fat accumulation in different parts of the body, and you will gain weight.
45 to 65% of your daily calorie intake should include carbs in your diet for all age groups and sexes, and women are required to consume at least 130 grams of carbs per day.
A low carb diet is one of the methods to lose weight for women as well as men. A low carb diet means consuming fewer carbohydrates and a higher proportion of fat with an adequate amount of protein.Many studies concluded that a low carb diet could make it easier to lose weight or control obesity, control blood sugar level, reverse type 2 diabetes, and provide other health benefits.
Low carb diet limits carbs intake from 50 grams to 150 grams per day. You can consume vegetables, especially fiber contained, some pieces of fruits, and a very minimal amount of starch carbs.Women who want to go for a low carb diet plan can also go for a keto diet plan simultaneously to catalyze the weight loss process.
Keto diet plan is a low carb, moderate protein, and high-fat diet plan. The standard keto diet contains 75% fat, 20% protein, and 5% carbs. If you consume 1000 grams of food a day, you consume only 50 grams of carbs a day.
Beside this we will take look on how many steps per day to lose weight.
How many steps per day to lose weight?
It is no surprise that walking is beneficial for your health. Walking helps you to convert your carbs into energy. Walking also reduces the risk of developing cardiovascular disease, type 2 diabetes, and provides other health benefits. Your risk of early death is reduced by 15% just by going for a 10-minute walk per day.
Usually, you can burn 100 to 300 calories, walking 5000 steps. The calories burned also get the effect by the efficiency and rest you take while walking. If you take 8000 steps a day, then you can burn 400 to 600 calories a day.
Moreover, if you take extra steps, then you can burn extra calories. If you take 8000 steps and add 1000 more steps, your calories get burned by plus 60 calories at a particular time based on your walking efficiency.
Here are some guidelines for walking every day to lose weight.
You should pre assume or set a goal before starting a walk.
Suppose you are a table worker and got minimal time for a walk, then you should set a goal of walking a minimum of 5000 steps a day to keep your body fit.
Go there where you get comfort.
Walking on a favorite or used to place where you feel much comfortable, you get more motivation to lose weight and relax your mind.
Stretching before and after walking
Stretching keeps your muscles more flexible while it prevents injuries and muscle cramps and disorder. Stretching is also a bonus for those who want to lose weight just by taking more steps.
Add more steps
Day by day, you have to add more steps gradually to burn extra calories.
How many calories per day to lose weight?
A calorie is a unit that measures energy. More calories more weight, fewer calories less weight. Weight and calorie are directly proportional to each other.
A general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. It will help you lose about 0.45 kg of body weight per week.
An active woman needs to eat about 2000 calories per day if she wants to reduce weight than 1500 calories per day to lose 0.45 kg of weight per week.
An active man needs to eat 2500 calories per day to maintain his weight, and if he wants to reduce his weight, 2100 calories per day to lose 0.45 kg per week.
Your ideal calorie intake depends on your age, height, size, lifestyle, gender, and overall health.
If you want to lose weight, just to cut calories at the end of the week, 3500 calories equal 1 pound of fat. So you can remove 500 calories per day either through your diet or maybe increasing your exercise.
Follow seven days a week; you could be 3500 calories less and hopefully 1 pound left on the scale. Either from low carb diet or increase exercise, better taking both hands in hand.
How much protein per day to lose weight?
Protein is a nutrient that helps for weight loss, reduces belly fat, and aids your body’s physique.
Protein increases appetite-reducing hormones Glucagon-like peptide-1, peptide YY, and cholecystokinin by reducing a hunger hormone called ghrelin, which leads to the reduction of calorie intake by your body.
Consuming high protein foods per day helps to burn 80 to 100 calories as per health research.
Usually, 0.75 to 1 gram of protein is required per pound of body weight. So if you weigh 168 pounds, then you should be eating 60 grams of protein per day. For an average woman, you should consume 0.36 times of your weight’s gram protein.
If you exercise and try to lose weight, you should consume 0.5 grams of protein per current pounds.
Those hoping for weight loss and seeing muscle gain can increase protein level between 0.8 and 1 gram of protein for every 1 gram of body weight.
Last but not least
Last but not least
There are many benefits to lose excess weight. It helps to decrease the risk of diabetes, control blood sugar level, control cholesterol levels, reduce heart disease, and benefits physical and mental health.
You can choose any diet plan to lose weight. Before starting your diet and exercise plan, you should consult with your doctor and trainer to get planed as per your requirements.
Weight loss is one of the most outstanding achievements in today’s society. In this contemporary society, weight- loss and fitness are the major topics of great concern among people. Because of busy schedules and over consumption of fast foods that contains more carbs and calories, many people invite weight gain or obesity by their 30s.
People who have rigid office work tend to have more obesity problems since they consume more calories without exercise. Due to these, many people have diabetes, cholesterol, and much heart disease from their mid-30s.
There are many benefits to weight loss. It does not mean that you have to lose drastically to get the benefits of losing weight. Losing just 5 to 10% of your body weight can bring lots of benefits to your health. Your body starts to show many sound effects with weight loss.
Daily, try to consume fewer carbs and more lean protein food to maintain a healthy weight in the long run. Stay safe; stay healthy!