The people have long been believed to lose weight free, has invented a variety of effective techniques based on the basic principles of reducing weight. Today you will learn how to a program that is based on the calculation of the calorie content of food consumed and energy cost for different activities. A nice Bonus is that, in contrast to the acquisition of exercise equipment, fat burners, etc. this requires the basis for the future programme no financial cost.
Believe Calories
What is the basic rule of losing weight: "it is Necessary to burn a greater number of calories than you your body gets". If you are about this fact, then the stream down the entire program for the weight reduction. To remove a pound of fat (about 450 G), you need 3500 calories to burn on the spent during the daily activities. In any case, from them you will not get rid of in a day, that there is no damage to health, but gradually.
Disadvantages of the free slimming
Below you will find a step-by-step instructions for all the calculations:
- You can calculate your base metabolic rate. The talk of a minimum amount of calories required for digestion, respiration, etc. – that is, for the operation of the vital systems of the body. For the calculations, use this calculator. But remember that you are not more than exactly to 100%.
- In the course of the week records try about any activity that you do. Activity, both physical and spiritual, sports, walking, any work – write down everything! So you get an overview of the calories burned daily. Only the calculation of the average value remains, if the wrinkles you the results every day and share it on 7. The article "calories and activities," you can use for calculations.
- To keep track of how many calories you have along with the food. The whole week you will perform a careful monitoring of their diet, and without exception, all of the. As in the last point, counting the results for each day, and then you can determine the average result. Content of various products can be calories from special tables.
- Now the number of folds of the base level of metabolism will remain with the number of calories calculated in the second paragraph. Now from the values obtained, the average number of calories consumed (paragraph 3) subtract. If a person eats more than require activity, and base metabolic rate, you will have all the chances to win in the future.
Example how to lose weight for free — calculate calories of the day
Anna appreciates that your base BMR is 1400 calories. In the process, she manages to burn 900 calories with regular physical activity, walking and professional in-house work. To maintain current weight, a 2300 calories. But, as the logbook shown to calories, food Anna gets daily, 2550 calories. If it goes on like this, every 3 weeks they will plump on a half-Kilo. And debt additional 250 calories.
This example demonstrates how easy it is to gain extra pounds, without even realizing it. So easy to can lose and weight to although the process be tedious. You can start with small changes in diet and immediately start burning more calories than with food. Need to find a way for the burning of extra 200-500 calories per day. To replace, for example, it is necessary high-calorie foods is a useful and easy to use. And to give more time to sports. Good Ideas.
How long does it take to give sports
In the reduction of weight, physical activity is an important Element. Experts recommend 200 minutes of exercise per week, not less, and it is 40 minutes a day for 5 days per week.