How to know if you eat too much or not enough? Determine your energy needs to know the number of calories you should eat to lose weight the healthy way. Also, try the best ways to lose weight permanently.
How to determine the best calorie goal to maintain a healthy weight or lose weight? To determine your energy needs, multiply your current weight in pounds by ten, and you get the number of calories you need to aim. For example, if you weigh 180 pounds and want to lose weight, calories 1800 would be the goal to aim for. (To switch kilograms to pounds, multiply by 2.2. To switch kilograms to pounds, multiply by 0.453.)
A target of 1400 calories is suitable for thin women wanting to lose weight; max 1800 calories suitable for plus-size women, to men of normal size and heavier in those wishing to lose weight; maximum 2200 calories for very heavy or very active men.
to calculate your body mass index, use the following formula:
Opting for a too drastic reduction in caloric intake or a diet with proteins, for example, is not a good way to lose weight effectively and sustainably. This kind of diet is not only ineffective but also can be hazardous to your health. Depriving your body of many essential needs can indeed cause nutritional deficiencies and important digestive disorders. So be sure to consult a health care, nutrition, and physical activity when you want to lose weight to determine which is best suited for you.
Other factors may also affect the amount calorie you burn daily, such as some hormones (especially thyroid), certain medications (such as glucocorticoids used to treat inflammation), mood swings, the temperature of the environment you are in, etc. The food that is eaten brings us many calories per day that we need. The energy that we seek to make our bodies every day comes from what we eat or drink. Knowing how many calories per day is necessary will better adapt to our diet. A person requires 1900 calories (cal) every day so has very little interest to consume 2300 cal. It will have 400 cal over its requirements. These 400 cals will be stored in the fat reserves if it does not sport for burning.
If you read, you will understand that sport does not lose weight, but it has two functions. The first is to increase your lean body mass, that is to say, to allow you to increase your intake of calories. More lean mass, the higher your calorie intake per day is important. The second is to burn calories. If you exercise (or regular physical activity such as swimming, brisk walking, etc.), you burn calories. Therefore if you do not increase your rations, mechanically, you will lose weight. But if you say you have made the great physical effort and that this deserves a big reward side food, then it will not do anything on the scale, and if your “reward” is too great, you can even take even more weight!
Another landmark is interesting to know. We must burn calories to lose one gram of fat, so 9000 calories for one kilogram of fat when you know that an hour of aerobics is to burn 250 to 400 calories. We said that we must move much to lose weight! But we also said that our more lean mass is, the more difficult it is to move, the more calories per day necessary for our body is low.
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