Written by: Deepa
Reviewed by: Dr. Swati Mishra
11 June 2025
Weight loss is once again not just about eating less., it's about eating better.
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Let's explore & determine how many calories you need daily & 4 top tips for sustainable weight loss.
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A calorie is a measure of energy in food. To lose weight, you must consume fewer calories than you burn. However, not all calories are the same - calories can also differ in terms of quality, which impacts health and weight.
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-Age 19–30: 1,800–2,400 -Age 31–60: 1,600–2,200 -Age 61+: 1,600–2,200 Needs increases for very active women as well as pregnant/breastfeeding women
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-Age 19–30: more than 2,400, up to 3,000 -Age 31–60: 2,200–3,000 -Age 61+: 2,000–2,600
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High-protein foods (e.g. eggs, legumes, tofu) can help keep you full, reduce cravings. It also help you to maintain muscle mass & enhances metabolism. Try to incorporate protein into every meal.
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Soft drinks & juices contain calories without getting you full. Sugary drinks add to the chances of obesity, diabetes, & heart disease. Replace sugary drinks with water or herbal teas.
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Water helps metabolism & reduces hunger. Practicing drinking before meals helps you consume less. Hydration also helps with energy, digestion, & kidneys.
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Cardio burns calories, & strength training maintains your muscles. Regular exercise can improve your mood, increase your longevity, & help you with sustainable weight loss.
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Weight loss is a balancing act. You need to figure out how many calories you need to maintain & lose weight. Nourish your body with healthy food, & stay active. Always consult with your Doctor or Nutritionist before making any changes in your diet.
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