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How to lose weight without harm to health
Today, women all over the world compete in the ability to be slim and attractive, regardless of age. Recently it has become quite popular. dietPlay sports and generally take care of your body. This is wonderful, but in the pursuit of beauty, some people forget that the main thing to take care of is health.
Most diets involve some dietary restrictions that can negatively affect the health of our body. The main principle of well-known diets for weight loss is the exclusion of individual products from the diet for a certain time. Many people think this is very reasonable, but professional nutritionists insist that this approach can significantly harm health, and recommend not to use this method in practice.
Today's edition. "Site" He wants to tell his readers, How to get rid of excess weightwithout causing harm to health.
You can get rid of excess weight without resorting to strict diets and starvation, but only by changing your eating habits. This can be done by starting to count calories consumed per day. It is not necessary to abandon sweets or even favorite fried potatoes, if you know the permissible rate of consumption of such products.
Calorie counting for weight loss First you need to calculate the baseline level of metabolism. Depending on age, weight and activity, each person needs a different amount of food. The exact figure can be determined using the Harris-Benedict formula, the reliability of which was recognized even by the American Association of Nutritionists.
Formula for women: BMR = 9.99 x weight (in kg) + 6.25 x height (in cm) - 4.92 x age - 161 (where BMR is the base metabolic rate).
Next, determine your activity level and multiply the resulting BMR by your physical activity coefficient. It is best to choose a coefficient, focusing on the overall activity during the day.
Physical activity rate
In conclusion, we calculate the final result. Multiplying the Basic Metabolism Rate (BMR) by the Physical Activity Rate, you get calorieIt is necessary to observe when consuming food to maintain weight. To lose weight, you need to subtract 15-20% from this number, depending on how much excess weight you need to lose.
With a small excess weight, it is recommended to calculate the daily calorie content with a deficiency of 15%. If you need to get rid of more than 10 kg, expect a deficit of 20%. With a large excess weight, if you need to get rid of more than 40 kg, you can take a deficit of 25-30%.
Example for clarity
For a woman of 30 years with a weight of 65 kg with a growth of 165 cm and physical activity 3 times a week: BMR = 9.99 x 65 + 6.25 x 165 - 4.92 x 30 - 161 = 1372. The norm of calories for weight maintenance = 1372 x 1.375 = 1886.5 kcal; the norm of calories with a deficit = 1886 - (1886 x 0.2) = 1509 kcal. Bottom line: 1,450-1,550 kcal is a daily norm if a woman wants to lose weight. Focusing on this figure, you need to conduct a daily count of calories in the menu.
Using this method, you can easily turn proper nutrition into a habit. Counting calories, you realize that it is better to eat a plate of salad with meat than a small cake to feel full and cheerful.
If this method seems to you too intricate, we suggest reading about the method of sudden weight loss for the lazy. Maybe you'll like him more.
Write in the comments what you think about this strategy of weight loss and do not forget to share the article with friends!
Most diets involve some dietary restrictions that can negatively affect the health of our body. The main principle of well-known diets for weight loss is the exclusion of individual products from the diet for a certain time. Many people think this is very reasonable, but professional nutritionists insist that this approach can significantly harm health, and recommend not to use this method in practice.
Today's edition. "Site" He wants to tell his readers, How to get rid of excess weightwithout causing harm to health.
You can get rid of excess weight without resorting to strict diets and starvation, but only by changing your eating habits. This can be done by starting to count calories consumed per day. It is not necessary to abandon sweets or even favorite fried potatoes, if you know the permissible rate of consumption of such products.
Calorie counting for weight loss First you need to calculate the baseline level of metabolism. Depending on age, weight and activity, each person needs a different amount of food. The exact figure can be determined using the Harris-Benedict formula, the reliability of which was recognized even by the American Association of Nutritionists.
Formula for women: BMR = 9.99 x weight (in kg) + 6.25 x height (in cm) - 4.92 x age - 161 (where BMR is the base metabolic rate).
Next, determine your activity level and multiply the resulting BMR by your physical activity coefficient. It is best to choose a coefficient, focusing on the overall activity during the day.
Physical activity rate
- 1.2 - minimal activity (no physical exertion, sedentary work, minimum movement)
- 1,375 – little activity (light workouts or walks, little daily activity during the day)
- 1.46 - average activity (exercise 4-5 times a week, good activity during the day)
- 1.55 – above-average activity (intensive training 5-6 times a week, good activity during the day)
- 1.64 – increased activity (daily exercise, high daily activity)
- 1.72 – high activity (daily very intense workouts and high daily activity)
- 1.9 - very high activity (usually athletes during competitive activity)
In conclusion, we calculate the final result. Multiplying the Basic Metabolism Rate (BMR) by the Physical Activity Rate, you get calorieIt is necessary to observe when consuming food to maintain weight. To lose weight, you need to subtract 15-20% from this number, depending on how much excess weight you need to lose.
With a small excess weight, it is recommended to calculate the daily calorie content with a deficiency of 15%. If you need to get rid of more than 10 kg, expect a deficit of 20%. With a large excess weight, if you need to get rid of more than 40 kg, you can take a deficit of 25-30%.
Example for clarity
For a woman of 30 years with a weight of 65 kg with a growth of 165 cm and physical activity 3 times a week: BMR = 9.99 x 65 + 6.25 x 165 - 4.92 x 30 - 161 = 1372. The norm of calories for weight maintenance = 1372 x 1.375 = 1886.5 kcal; the norm of calories with a deficit = 1886 - (1886 x 0.2) = 1509 kcal. Bottom line: 1,450-1,550 kcal is a daily norm if a woman wants to lose weight. Focusing on this figure, you need to conduct a daily count of calories in the menu.
Using this method, you can easily turn proper nutrition into a habit. Counting calories, you realize that it is better to eat a plate of salad with meat than a small cake to feel full and cheerful.
If this method seems to you too intricate, we suggest reading about the method of sudden weight loss for the lazy. Maybe you'll like him more.
Write in the comments what you think about this strategy of weight loss and do not forget to share the article with friends!
