The bio-mathematics of weight loss
If you are an overweight or obese adult, you
probably eat too much i.e. more than you actually need. As a matter of fact, your
body needs a certain amount of calories to keep itself functional and active,
and if you eat or drink more than that, you will likely gain weight. Likewise,
if you consume fewer calories than you expend, you will lose weight.
So, the question is, what number of calories
you actually need to consume daily to lose weight?
If you are one of those billions around the
globe who are trying their best to get or maintain an ideal body weight and
minimize extra body fat, this is the first and the most vital aspect you should
consider.
The
answer:
Your recommended per day calorie intake
primarily depends on your age. If you are an adult man with average height and
built, you need to take 2,500 calories / day. Similarly, if you a woman with
average weight and height, you will need to take 2,000 calories daily. Do remember;
however, that these calories should come from cumulative sources i.e. you
should eat a healthy, balanced diet consisting of foods from all major groups
e.g. proteins, carbohydrates, fats, nutrients and minerals.
If you are eager to lose weight, a good rule
of thumb is that a caloric deficit of 3,500 calories leads to a weight loss of
approximately one pound. Therefore, you could begin by taking five hundred less
calories day, providing you are taking a healthy, well-balanced diet and
performing your physical activity / exercises regularly. Simply saying, to get
rid of one pound per week, you need to reduce your calories by 500 per day. There
are two simple ways of doing this; eat / drink 250 lesser calories daily and
burn additional 250 calories by performing physical exercise (e.g. walking or
jogging for 2 to 3 miles daily).
Another way to cut back on calories is to
watch your portion sizes. Go for relatively smaller, leaner, pieces of meats,
perhaps. Eat as much vegetables as possible as they are low in calories but
contain higher quantities of vitamins and nutrients) and avoid deep fried food
(cheese burgers, fried chicken, French fries etc.). Doing these easy things
will have a dynamic impact on your weight.
It’s important to remember that you don't
have to starve yourself to lower your calorie consumption. As mentioned above,
just take smaller portions of the foods you currently enjoy. If you need to
burn those extra calories, again, you do not necessarily need to run miles a
day or join a fitness club. Just remember to use the stairs, or park your car
away from the door when going to work.
No comments:
Post a Comment