These days reducing weight have become a great issue for everyone as people want to reduce their weight easily and fast but don’t know how. And heavy weight is causing problem for them. When it comes to losing weight the first thing that comes in mind is calorie deduction. Intake of high calories food and relying upon coffee and fast food has made them so. Over weight, obesity, fat etc are now common in most of the people. Now problem is that how to reduce weight by reducing calories as even reducing high amount of calories per day is also not good. Before reducing calories one should keep in mind and calculate how much weight he/she needs to cut down so that they can reduce their calorie accordingly. Below are given some ways how to reduce calories-

• Exercise: Exercise is the first way to reduce weight and burn out calories. Exercise will not only help you reduce extra calories but it will also make you healthy and fit. Exercising daily can help you in reducing weight. But one should always keep in mind that before exercising one should consult to physical instructors or doctors to know what type of exercise is good for them and what not.

• Water: Water is very essential for everyone. And when comes to calorie reducing it is one of the easiest and best way. One should at least intake 8glass of water daily. Water should be taken before and with meals so that it can lessen excess hunger and intake of high calorie food. Also with will help in reducing intake of soda, alcohol and other drinks that have high-calories. Also drinking water is never harmful for one’s health and is even good when drinking for some reason.

• Tea and coffee: No-no I am not asking you to increase intake of tea and coffee. But I am asking you to avoid it. People especially working people they often take 5-6 cups of tea or coffee regularly for keeping themselves active but they don’t count on the calories they intake with these beverages. So better to avoid them or if take them better prefer black tea or green tea or black coffee.
• Green Tea: Taking green tea is good for reducing calories and it is better than your normal tea which can add many calories. But even doctors prefer to drink green tea. Green tea extracts has caffeine which is good for fat burning. Green tea is full of antioxidants that help fight heart disease and even the signs of ageing.

• Alcohol and soda: You must have seen many people who intake alcohol or soda more get fat fast, this is only due to the number of calories they intake with these beverages as these are highly rich in calories. So better to avoid these if you really want to cut down some calories.

• Dairy products: If we talk about dairy products then it contains both low fat and rich fat products but when we are talking about reducing weight then definitely we should go for low-fat products. It has been proved in a research also that daily intake of low-fat or low-calorie dairy products can help you reduce your calories and that also without dieting.

• Fruits and Vegetables: There are many fruits and vegetables that help in lowering calorie. These can be taken in form of salad also. Fruits and vegetables which contain lot of water can help us better in burning out extra calories.

High-Calorie foods that should be avoided:

Chocolate: Almost every one of us loves to eat chocolates and we often do but we don’t know that how much of calorie we intake with every bite. Chocolates are rich in high calories and it also increases fat. When it comes to milk chocolate one should totally avoid it. So one should totally avoid eating chocolates if planning for weight loss.

Cheese: Cheese is also rich in calories and it also increases fat so for calorie reduction one should totally avoid it.

Chips: Potato chips are also rich in high-calories. One should either avoid them or if want to take then better take baked or unsalted chips which have low calories in comparison to fried chips.

Fast food or Junk foods: one should totally avoid fast food and junk foods like pizzas, burger, and sandwiches as they are high-calorie foods with high amount of fat in them and can add many calories to your body so it’s good to avoid them totally.

Sweets and Desserts: If you are really thinking of reducing your weight then these should be totally avoided. Sweets and Ice-creams can add 1000 calories to your diet. Not just sweets but any food containing sugar in it can increase calories.

Meats and animal fats: This comes on the top of the list when we talk about calories as meat and animal fats are highly rich in calories. Fried chicken, fried fish and fish oil these all are high calorie items. Better to intake baked chicken or fish then to intake fried one.

Nuts and vegetable seeds: when it comes to nuts and vegetable seeds then you all must be aware of the fact that these contains vegetable oil and lots of fat in them. So when planning for a weight reducing diet never thinks of adding them in the list.

Some low calorie food items that can be taken in place of those mentioned above:

Lemon Water: lemon water is really good for health especially when taken after having meals or in the morning. It can reduce your fat. But one should keep in mind that no sugar should be added in it. If for taste then you can add a pinch of salt but say no to sugar.

Sorbet: Instead of taking alcohol, soda, or ice-creams and milk shakes one can switch too sorbets which are good for your diet also and will help in burning out calories.

Dark chocolates: As we read above that chocolates add calories to your diet, but taking dark chocolates instead of milk chocolates that are highly rich in calories is better. So always before buying chocolates read on its label.

Green Tea: As I told above also green tea extracts contain caffeine in it which is good for burning extra calories. So better to prefer green tea than taking normal tea with sugar and cream milk which can add calories.

Salad: Salad is good for health and diet as well. And they can also burn out extra calories. Instead of taking junk foods and having pizzas with cheese toppings one can have salad toppings over it and can burn out extra calories.

Grilled or baked foods: instead of having fried chips or meat items one can switch to baked or grilled chips or meat items which will not add calories.

Olive oil: instead of having butter or vegetable oil one can take olive oil for cooking as it’s not only good for health but it increases the taste as well.

I hope these will help you in reducing your weight and burning out extra calories.