Most people associate weight loss with painful dieting that makes you feel as though you’d be better off keeping all the weight off. The truth is that you can lose weight slowly as long as you have a good idea of how many calories you should be getting, then steadily reduce your intake, even if the amount you cut is just one can of soda each day. be equal to a can.
Exactly how many calories you should be getting isn’t as simple as stepping on a scale.
What is good enough for one person is not good enough for another. Exactly how many calories you should be getting varies with size, age and most importantly activity level. Stress from an upcoming presentation at work or preparing for a wedding and changes in hormone levels can also affect your metabolic rate.
Cutting too many calories too quickly can also shock your body into a starvation response, resulting in muscle loss. You may notice a drop in weight on the scale, but the loss of muscle mass means you need to eat less and less to prevent you from gaining it back. By keeping your daily caloric intake at a level that is just two or three hundred less than what your body burns each day, you will feel great and enjoy steady fat loss.
So first of all you have to find out how many calories your body burns in a day. Health professionals call this the basal metabolic rate, or (BMR), then you need to add a percentage of that BMR depending on how much exercise you’re doing. It’s not difficult to calculate, but if you don’t feel like doing the math, try this calorie calculator.
For ladies:
641 + (4.4 x your weight in pounds) + (4.7 x your height in inches) – (4.7 x your age in years) = BMR
For Men:
69 + (6.3 x your weight in pounds) + (12.8 x your height in inches) – (6.9 x your age in years) = BMR
Remember that your BMR is the number of calories you would consume while lying unconscious in a hospital bed. BMR also tends to increase with a higher ratio of muscle to overall weight. Even at rest, a gram of muscle consumes many more calories than a gram of adipose tissue. This is the reason why crash diets fail in the long run. The human body’s response to starvation is to first reduce muscle mass.
Any activity you do will increase the amount of calories you get per day:
- If you are sedentary, eg, desk job, no exercise, you should multiply your BMR by 1.2 to calculate your daily calorie deficit.
- If you are less active, for example, walk a lot to work, commute by bicycle, multiply your BMR by 1.3 to calculate your daily calorie deficit.
- If you work out in the gym, run, cycle at least 4-5 days a week for an hour or more then you can multiply your BMR by 1.4 to calculate your daily calorie deficit .
- If you’re an athlete in training, you probably have a well-paid professional calculate how many calories you really should be getting, but you should know that you can use the following methods to calculate your daily caloric deficit: For this you can multiply your BMR by 1.5.
Don’t feel like doing math? i don’t blame you try it calorie calculator,
Your daily calorie deficit is the number of calories you can eat each day or average over an entire week and keep the same weight. You can safely reduce your calorie intake by about 15 to 30 percent without switching to your body’s natural starvation-survival mode. One pound of fat is approximately equal to 3500 calories, reducing 500 calories a day should allow you to safely lose one pound a week without feeling irritable and tired. If you regularly consume energy drinks or sodas, just Drinking Water Instead of those sugary beverages you can lose a few pounds each month.
Remember that there are a lot of variables involved in calculating how many calories you should be getting to lose weight. I recommend that you start by calculating your daily calorie deficit and stay at that level for at least a few weeks before ditching. If your weight is back to normal after a few weeks, start reducing your calories to lose weight.
I strongly suggest going slow. Find your calorie deficit and reduce your intake by about 25% and you will still be able to reduce the urge to eat occasionally. With a good amount of exercise, you may not even feel like you’re dieting. Counting calories carefully isn’t as quick as a crash diet, but it’s a lot easier, healthier, and a more effective way to look your best in the long run.
Source by Ray Curenero
