How easily reduced calorie diet and lose weight
Health / / December 19, 2019
A little bit about sad
Almost always, weight loss and maintenance of weight at an optimal level turns into an ordeal. Diet, miracle pills, subscriptions to the gym, swimming section, products without sugar and refrigerator, alerting the whole apartment for insidious crackers - not a complete list of tweaks that are from time to time go from 60 to 80% of the adult population.
For success does not come all: there is not enough enthusiasm, some time, there are other obstacles to the dream of becoming a ballerina.
If we take the statistics for the Americans, we can see that in 2004 they consumed daily 2750 kcal, that as much as 500 calories (imagine 500!) More than in 1970. In our country, the scale is not such - fast food has not yet managed to capture everything and everyone, but it is quite comparable.
Not a diet, but the trick
Fact: 97% of people who have ever dieted, returned to their former way of life. And most of them gorge on even more kilos than they lost during their experiments. To solve this problem is only one way - to change the diet for life.
It's enough to make one single - honestly! - a change that will allow to come to your ideal weight and keep it off forever.
So, all you need - is to consume as many calories on a daily basis, no matter how much you have consumed at an optimum weight. Everything.
This method, the effectiveness of which has been repeatedly confirmed. By the way, this plan is suitable for very thin people who want to gain weight. No matter how much you weigh right now. If you eat as much as it should be, sooner or later you will come to its natural, healthy weight.
We determine the optimal caloric intake
How many calories you need depends on several factors: the physique, height and activity level. The figure refers to the quantity of your extra kilos, you can forget how terrible dream - it does not apply.
And do not be afraid that you for some time will have to write eaten. There are many convenient application for Android and iOS, which has hammered in the standard portion with calories. In addition, you can point the camera at the barcode, and the app it says, then automatically load the data about calories. Maybe at first you will need electronic scale to weigh portions. But after a month (or even less) you will be at the eye to determine the size of the portions and know how many calories and what the product contains.
1. What is your body type?
Measure the circumference of your wrist (use a centimeter or a piece of rope, which then easily be measured with a ruler).
2. What is your ideal weight?
These data are different in men and women. Check the table for your height and body structure: at the intersection of the columns and stands coveted number. This is what you seek.
3. How active you are?
One of the most popular offers today classifications divide people on the level of activity in the three groups. Choose the one that best describes your everyday lifestyle. If you can not choose just one thing, and you have a large weight, it is better to stay on the less active form.
- Sedentary lifestyle: lack of regular exercise, walking occasionally - physical activity, mainly characteristic of everyday life.
- Moderately active lifestyle: a combination of different everyday activities (work, leisure, and so on) or a program of regular exercise, equivalent daily walking or running at 2.5-5 km, in combination with physical activity, characteristic of Everyday life.
- A very active lifestyle, a combination of different everyday activities (work, leisure, and so on) or a program of regular exercise, equivalent to daily walking or running over a distance of 5 km, in combination with physical activity, typical daily life.
4. We determine the optimal caloric intake
In the first column of the table, find your ideal weight (what you have written down in the second paragraph), and then look for the number that corresponds to your level of activity - sedentary, moderately active, very active. Voila! Now you know how many calories you need each day. Do not forget that you can not cut back much calories: men should consume at least 1200 calories a day, women - not less than 1000 kcal. And this is a very low value - not aiming for quick results, so as not to harm your body.
Reducing the number of calories - the key to optimal toESU and its preservation. Eat a healthy and varied. Be healthy!
Based on the book «Transcend. Nine steps to eternal life»