Whenever we are hungry, our body sends signals to the brain so that we are driven to tend to our bodies' needs. Eating is the primary means by which we supply ourselves with energy. However, the main problem with eating is that most people don’t know when to stop and what to eat. The following article will provide crucial information for anyone who wants to shed some weight or improve their eating habits.
Losing weight is all about “calories-in-and-out.” In other words, calories are central in weight management. It is generally a good idea to determine how many calories you want to maintain to stay healthy. The good thing is that an equation lets you find a rough estimate of how much your body needs.
Whenever weight loss is brought up, we often hear the term BMR or Basal Metabolic Rate. BMR is simply the rate at which your body burns calories when you engage in basic actions like breathing. Calculating your own BMR is very simple; just take a look below!
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.
Nevertheless, there is another primary factor that affects how many calories you want to maintain. This factor takes into account how active you usually are. The following multipliers must be taken into consideration when converting your BMR to your desired number of calories.
BMR x 1.2 for low-intensity activities and leisure activities (mostly inactive)
BMR x 1.375 for light exercise
BMR x 1.55 for moderate exercise 3-5 days/week
BMR x 1.725 for active individuals exercising 6-7 days/week at moderate to high intensity
BMR x 1.9 for the extremely active individuals 6-7 days/week
Now that you know how many calories you need to maintain, we can jump right into the issue of losing some of that excess weight. The solution to weight loss is actually not that difficult; there are no special juices or crazy exercises that will help you achieve this. All you need to do is eat less than what your body burns. When losing weight, it is recommended for one to consume 500 calories less than the intended target. For example, if you want to maintain 2000 calories, you should begin eating only 1500 calories. At this rate, you will lose about one pound of fat every week. Cutting much less will risk the possibility of minor fluctuations undermining your efforts. Consuming too few calories will cause you to lose weight at an unhealthy rate. It is crucial to develop good habits in the long run. Sticking to this simple process will allow you to lose weight slowly but surely. This would make it much easier to stick to a simple diet rather than drastically losing weight before giving up and gaining it all back again.
These tips are certainly easier said than done. However, there are some tricks that anyone can apply. One of these tricks is eating low-calorie dense foods. Vegetables are a great example of low-calorie dense foods. These foods take large amounts of space in your stomach but don't have a lot of calories. Foods that you want to steer clear from, however, are high calorie-dense. Sweets, sugar, chips, and fried food are great examples of high-calorie cravings. These will most probably cause you to gain weight since they don’t take up a lot of space in your stomach and lead to eating more than needed. Snacking is also a reason why you have difficulty losing weight. For instance, eating while doing other activities like watching TV can lead you to overeat without realizing it. This is why snacking should be avoided if you want to lose weight effectively.
We need to realize that there are no shortcuts to weight loss. All you have to do is eat less than what you burn. This is difficult for a lot of people since it seems that everything that tastes good is bad and vice versa. This is why we need to turn the act of eating healthy into a habit. We also need to learn that there will always be a healthier alternative. Even doing small things like cooking without using unhealthy forms of oil could be beneficial in the long run. This is why we need to make smart and calculated choices when it comes to food. It’s vital to see what the unnecessary calories are and find better alternatives. By consistently observing this, you will certainly lose that weight and live a healthier life.
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