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You just have to do these two things to lose weight



Would you like to lose weight ? Stop dieting, throw out prepackaged meals, and test your schooling skills by keeping track of your daily calorie intake.

Weight loss is basically an accounting, but with the exact opposite goal. You want to land in the red area and burn more calories than you consume. Alan Aragon, M.S., and Alan Roussell, author of The 6 Pillars of Nutrition asked us for a budget-friendly weight loss plan. And Kathryn Schmitz Ph.D., president of the American College of Sports Medicine, values ​​the best exercise when trying to lose weight.

Here's what to do: [1

9659004] First, determine the daily calorie intake

. "How many calories should I eat every day to lose weight?", You might ask yourself. Let's start with the number of calories you are eating right now.

Track everything you eat and drink for 3 days and determine your total daily intake at FitDay.com or with an app like Lose It! MyFitnessPal, or MyPlate .

Next, estimate the number of calories you'll need to take care of your weight, often with the Aragon formula below. These are sample calculations for a 185-pound man.

A. Zero Workouts

Multiply your weight by 10. (At 185 pounds, that's 1,850 calories a day.)

B. One or two workouts a week

Your weight x 12 (2,220 calories)

C. Two to four workouts a week

Your weight x 14 (2,590 calories)

D. Five or more workouts per week

your weight x 16 (2,960 calories)

Now compare these two numbers – the number of calories you are currently eating, and the number of calories you must eat, to keep your weight. How far are you away? If you eat more than your target number, you increase. If you eat less, you lose weight.

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			<span class= Westend61 Getty Images [19659020] Then Calculate the Calories Burned

If you are not already in calorie deficit, Aragon recommends a maximum daily calorie deficit of 500 calories if you are trying to lose a few pounds. Seek a healthy and sustained weight loss of 1 to 2 pounds per week, meaning you're eating fewer calories or burning more calories all day.

So, if our 185-pound man trains two to four days a week, the daily intake of 2,590 calories keeps his weight up His body uses these calories and some ways he does hr can burn calories.

. 1 Basal Metabolic Rate (BMR): 60 to 75 percent of daily calories burned [196590] 24] That's how much energy your body uses to stay alive. For a rough estimate of this number, see an online BMR calculator that considers your height, weight, gender, and age.

70 percent = 1,813 calories

BONUS BURN: High-intensity exercise can increase metabolism for 14 hours after training (or up to 36 hours later according to a 2002 study ) increase, depending on the type and intensity of the workout. This phenomenon is known as Excessive Oxygen Consumption After Workout (EPOC), also as an afterburning effect. "The amount you need to lose weight is more than most people want." Schmitz. "It's a high intensity for at least one hour a day."

Adding muscle mass through strength training also increases the metabolic rate at rest by an average of 5%, according to a 2015 study . "Strength training is important if you work out enough to lose weight for two reasons," says dr. Schmitz. "1) To avoid injury from so much heart and 2), muscles burn more calories than fat."

(+ 100 to 240 calories)

2. Thermal effect of food: 10 percent

These are the calories burned by digestion. Generally, you burn 0 to 3 percent of fat calories, 5 to 10 percent for carbohydrates, 20 to 30 percent for protein, and 10 to 30 percent for alcohol.

10 percent = 259 calories

BONUS BURNING: Protein boost! As you use far more of calories from protein for digestion than you do with fat or carbohydrates, make sure you reach your daily protein level. That way, you can burn more than a ton of effort. For adult men, this means at least 56 grams of protein per day . Opt for a lean protein source such as chicken or fish.

(+ 100 calorie)

  Young sporty man with headphone is running outside on the bridge in a city.

Halfpoint Images Getty Images

3. Physical Activity: 15 to 30 percent

These are the calories you spend on your daily level of activity, including exercise and any other physical activity. If you wear a fitness tracker, you can get a pretty good estimate of the number of calories you burn each day. You can enter individual activities and workouts into an online training calculator .

20 percent = 518 calories

BONUS BURN: You d You do not have to sweat for two days to get more exercise. Minimize your sitting time, go up the stairs, wriggle – it all adds up. In fact, our 185-pound man burns 178 calories in only 30 minutes by walking only.

Add some "exercise snacks" to your routine, Dr. Schmitz – a 20-second run of stairs, followed by 40 seconds of slow descent and repetition. Or make Belpees for 20 seconds, then go around and get 40 seconds back.

(+ 200 to 600 calories)


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