If you want to know how to lose weight quickly you do need to eat fewer calories. Studies have shown conclusively that, in the short term, determining how many calories to lose weight and then decreasing the amount of food you eat and the calories per day is the number-one factor in determining your weight. However, it’s also been found recently that eating fewer calories may well turn out to be a prescription for a longer and healthier life. Many scientific journals have found evidence to support the benefit of curbing or counting calories. The key is to cut calories while still getting the vital nutrients the body needs to thrive.

One study that followed middle-aged men over a 27 year period revealed a direct relationship between body mass index (BMI) and life-expectancy. Subjects who weighed 20 per cent less than the average person of the same age and height had lower mortality rates. Some of the reasons put forward by the researchers include decreased oxidative damage to your cells, lowered insulin levels and possibly the benefit of lower body fat levels.

We already know weight loss has been found to be effective in reducing blood fats, total cholesterol and LDL levels - all powerful indicators in the development of heart disease. In addition, calorie restriction reduces some of the inflammation associated with atherosclerosis and heart disease. So cutting your calories could be reducing your waistline, boosting your health and improving the aging process.

Learning how to lose weight quickly by calorie restriction is not a diet in the conventional sense of the word, nor does it involve arbitrarily excluding calories. It should be undertaken as a change in lifestyle in terms of what you eat not just to lose weight and look good but also to slow down aging, prevent disease and enhance health.

To avoid nutrition deficiencies as you learn how to lose weight quickly and start limiting calories, you must consume adequate amounts of protein and essential fats. Healthy protein sources include fish and lean cuts of meat, while unsalted nuts and healthy oils such as canola and olive can provide essential fats.

If you restrict calories without eating adequate nutrients, this will result in deficiencies similar to those seen in undernourished populations or people with eating disorders. These deficiencies can include an increased incidence of infection and immune depression, lack of stature, late reproductive maturation; lower steroid levels in adults, difficulty with lactation in nursing mothers and bone density loss and osteoporosis.

Decreasing calorie intake by even a moderate amount, such as 100-200 calories per day, can provide some of the benefits of a more restrictive approach.

How To Lose Weight Quickly and Cut Down On Calories

• Start eating smaller meals.
• Make nutrient-dense foods such as fruits, vegetables, beans and legumes the mainstays of your diet so your decreased calorie intake is based on nutrient-rich foods.
• Eat meat occasionally but focus on the leaner cuts. Try to include fish as a regular source of protein.
• Check food labels for ingredients, serving sizes and fat contents so you know what you’re eating.
• When evaluating calorie intake don’t forget the ‘hidden’ calories found in many beverages and condiments. These can make a big difference to your total calorie intake.
• Switch your short fat dumpy glass to a tall thin one - a recent study revealed that people who drank from a tall thin glass poured 40 per cent fewer calories than individuals who drank from a short fat glass.

How To Lose Weight Quickly - Things To Stop

• Stop loading up on empty, excessive calories
• Ditch eating processed diet foods - they are false economy for your health and your weight loss efforts.