How often, especially if on the calendar the first days of spring, we look in the mirror, review our wardrobe, dream of losing weight or regaining our figure after winter. Very often we sit on hard diets, starvation, but it will not give anything good except gastritis or an ulcer. In order to lose weight, it is enough to eat a little less calories. How much less and a little bit you will learn in numbers individually for yourself in this article.
So, for those who like their weight now, you need to calculate the number of calories to maintain the weight you need right now. For this:
your weight / 0,453 * 14 – for women
weight / 0.453 * 15 – for men
The figure that you will end up with will be the number of calories you can eat in a day and not get better and not lose weight. This figure will be relevant for a normal person’s lifestyle, with moderate exercise. The more exercise you do, the greater the deviation may be adding calories, the less exercise (sedentary lifestyle) – fewer calories.
In order to lose weight, you must reduce your calorie intake. How much? If you weigh 70kg and you want to lose weight up to 55 kg, then
to maintain this weight, you can consume: 70 / 0.453 * 14 = 2163 kcal
for slimming up to 55 kg you should reduce your nutrition to: 55 / 0.453 * 14 = 1545kkal
Thus, by reducing the daily intake of high-calorie food by 600 kcal, you will be able to see the long-awaited figure of 55 kg on the scales.
During weight loss, it is forbidden to reduce caloric intake below 1200kkal per day, because during such a long period of fasting, the body will begin to reduce not only fatty tissues, but also muscle tissue, creating a slower metabolism.
Lose weight – it’s not easy to sit without eating!
For example, I’m losing weight now. For this, I replaced my breakfast with oatmeal with apple, steamed with water. I give the body a little more than regular physical exertion – a few pleasant exercises (20-30 minutes). I try to eat 1-2 candies a day less and no peanuts =)
More and do not need! Very soon, those a couple of winter kilograms will evaporate =)