You’ve been trying for weeks to get rid of those last few pounds, but you just can’t seem to get them off. You’ve already cut calories – which may be why the scale isn’t going down. If you want long-lasting, healthy weight loss, it’s not just about diet. And exercise Quite, rather About eating right
If your primary goal is to lose weight, you need to create a calorie deficit. Research has found that you need to cut about 3,500 calories to lose one pound of fat (0.45 kg). If you want to lose weight in a healthy way, we recommend that you cut 300 to 500 calories per day, but no more. That way, you’ll lose about a pound per week.(1)
The benefit of a slow and healthy approach to weight loss is that it makes it easier to maintain your weight loss and helps you keep it off. The dreaded yo-yo effect.
do you know?
To lose one pound of fat (0.45 kg) you need to cut 3,500 calories.
How many calories do you need per day?
A calorie deficit is essential for healthy weight loss, but how many calories should you be consuming per day? It’s time to do a little math and figure it out, as this number varies from person to person.
Your personal calorie needs depend on your basal metabolic rate and your level of physical activity. Basal metabolic rate It is the number of calories your body burns at rest during a 24-hour period. You can calculate your personal calorie needs with the following equation.
Daily Calorie Requirement: BMR x PAL (1.2 – 2.4)
Basal Metabolic Rate (BMR):
- Women: 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
- Male: 66.47 + (6.24 x weight in pounds) + (12.7 x height in inches) – (6.755 x age in years)
The PAL value (PAL stands for “Physical Activity Level”) describes the amount of physical activity a person does in a 24-hour period:
- 1.2: Primarily in a sitting or lying position, no recreational activities (eg, elderly or bedridden, wheelchair users)
- 1.3 – 1.5: Primarily in a sedentary position with little recreational activity (eg, white-collar worker)
- 1.6 – 1.7: Work in a sitting position with some standing and walking activities (eg, assembly line workers, truck drivers)
- 1.8 – 1.9: Mostly in standing and walking positions (eg, retail workers, salespeople, merchants, waitstaff)
- 2 – 2.4: Strenuous and strenuous physical activity at work (eg, professional athletes, construction workers, miners, farmers)
Or use our daily calorie intake calculator:
Now that you know how many calories you should be consuming per day, comes the hard part – what to do to lower that number and create a calorie deficit to start losing weight. Eating habits can be difficult to manage, but we have some tips to help keep you on track and shed those pounds.
3 Tips for Healthy Weight Loss
1. Eat regular meals.
Your body needs enough energy to maintain all your bodily functions, immune system, and metabolism. Your body gets this energy from the calories you eat (note: Calories aren’t the only thing that matters, though).
If you restrict your calorie intake for a long period of time, your body will start getting the energy it needs from other places. This will make you feel weak. Daily tasks can be quite strenuous as your body is using all the calories it can get to maintain its basic functions. In this situation, you will have no energy left. HIIT workout at home or a Long run.
Along with a healthy diet, you should include exercise in your weight loss roadmap. You can increase your calorie burn with regular and varied training, But to exercise, you need energy.
2. Don’t restrict your calories too much.
If you restrict calories too much for a long period of time, you will. Constantly hungry And feel weak, cold, and moody. This usually happens when people forget about all their good intentions and start overeating again. And even if you start eating within your normal range again, you’ll still gain weight because your body is now storing the extra calories as fat, another low-calorie period. For fear of
In addition, researchers have found that a severe reduction in calories can increase the production of cortisol in the blood. This stress hormone Is Associated with high abdominal fat deposits and weight gain.(2)(3)
3. Try intuitive eating instead of counting calories.
Have you ever heard of intuitive eating? Intuitive eating means you can eat whatever you want, with There are no rules and no forbidden foods. You learn to be aware of the signals your body sends you when you’re hungry or full, so you can stop counting calories and dieting. That way, you can reach a healthy weight and feel satisfied. Sounds good, right? Learn about 10 Principles of Intuitive Eating. It may be just what you need to make peace with food.
If you want to experience healthy weight loss:
- Reduce your calorie intake to about 300. – 500 calories per daybut not much.
- Don’t miss a meal! You need energy for your day or your next workout, and that energy comes from the food you eat.
- A calorie deficit can help you lose weight, but don’t do it too much or for too long, as it can make you feel hungry all the time and make you gain weight in the long run.
- Listen to your body and try to eat intuitively.
Slow weight loss is healthy and will help you get to that weight. Easy to maintain and it looks nice. Listen to your body and fill up on fresh, unprocessed foods. We also recommend the meal A good balance of the three major nutrients (carbohydrates, proteins and fats). A healthy person has room for everything. And Balanced diet.
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