Food
Most of the people themselves or their relatives have tried at least once in their lives or are now trying to lose weight, but rarely did they really succeed. Some of them torture themselves with excessively strict diets, break down, gain even more extra pounds than they did before. Others bring themselves to the exhaustion and development of chronic diseases. How to lose weight effectively while maintaining health?
The first thing that comes to mind is to use the formula for calculating body mass index (BMI): weight in kilograms divided by height in meters squared. For example, a woman's BMI height of 165 cm (1.65 m) and a weight of 54 kg will be 24.2 - normal weight. BMI below 19 - mass deficiency, more than 25 overweight, more than 30 - obesity. Guided by this indicator can only understand whether to lose weight or not. But if necessary, BMI can not help calculate either the number of calories needed, or the necessary level of physical activity.
It is clear that the number of calories eaten should be equal to burning. Everyone has a different metabolic rate, age, emotional and physical stress, etc. Even in a state of complete rest, a person spends energy on maintaining the work of the heart, lungs, brain and other organs. Approximately two thirds of the necessary daily calories (the so-called basal metabolism) is spent on these goals, the rest - on food digestion and physical activity. It would seem that it is enough to eat less, and those extra pounds will begin to melt by themselves. However, those who sat on diets, know - a sharp decrease in the amount of food eaten does not lead to instant weight loss, but to the development of a number of diseases - it can.
Nutritionists explain it this way: if food does not cover energy needs, the body goes into economy mode and begins to store energy. And if the calories come in exactly as much as necessary, the weight will begin to decline, especially when regular physical exercises contribute to this.
That's just how to correctly calculate the number of necessary calories? There is a formula for calculating the basal metabolism, which fitness trainers have been using successfully for a long time: 655+ (height in cm multiplied by 1.8) + (weight in kg multiplied by 9.6) - (number of full years multiplied by 4, 7). For example, the basal metabolism of a 38-year-old woman, 170 cm in height, weighing 82 kg is equal to 655+ (170 * 1.8) + (82 * 9.6) + (38 * 4.7) = 655 + 306 + 782 + 178 = 1921 kcal.
Now you need to consider the level of physical activity. To do this, you first need to multiply the basal metabolic rate by the coefficient of physical activity. If the work is sedentary, then the coefficient will be equal to 1.3. For people who at least go on a sedentary job - 1.55, and for people whose employment involves light physical labor - 1.7. Then, to the resulting figure, you should add energy expenditure on daily activities and exercise. For example, if an hour to wipe dust or engage in shopping, then an average person will spend 80 kcal, wash the floor - 130 kcal, ride a bicycle at a speed of 20 km / h - 540 kcal, etc. Detailed tables for each type of activity and physical activity can be viewed on the Internet and it is imperative to take into account in the calculations that excessive exhausting loads increase appetite and often lead to overeating.
Now that the amount of necessary calories is known, it is necessary to ensure their daily intake with food in the form of proteins, fats and carbohydrates. In this case, preference should be given to natural products. And the results are not long in coming. Remember that slow weight loss (up to 2 kg per week) is better than fast. First, because it is less dangerous to health and the skin does not have time to sag, and, secondly, it is easier to maintain the achieved weight.