People have always thought of how to lose weight for free has been invented many effective methods based on the fundamental principles of weight reduction. Today, you will learn how to make a program, which is based on calculations of the energy intake and the energy needed for the different activities. It would be a nice bonus, which, unlike the purchase of fitness equipment, burners, fat, etc. the basis for the future program does not require any financial costs.
We count calories
As stated in the basic rule of weight loss: "you Need to burn more calories that gets your body". If we forget about this fact, nothing can not go all the program of loss of weight. To remove a pound of fat (approximately 450 g), you must burn 3500 calories over what happened during the daily activities. Of course, on the basis of them, don't get rid of in a single day, to avoid damage to health, but slowly.
Cons free weight loss
Below is a step-by-step instruction for all calculations:
- You need to calculate your base metabolic rate. We are talking about the minimum number of calories necessary for digestion, breathing, etc. – that is, to the vital systems of your body. For calculations with the calculator. However, keep in mind that it cannot be considered 100% accurate.
- During the week, try to keep a record of every activity that you have done. The activity, both physical and mental, practice sports, walk, no work – we all need to write. So you get an idea of the calories burned daily. It only remains to calculate the average amount, if you add the results of each day and divide by 7. The article "Calories and activities" can be used for calculations.
- You need to watch the amount of calories which you have, along with the food. The whole week to keep a careful monitoring of their diet and burn without exception. As in the previous paragraph, count the results for each day and then determine the average result. The caloric value of the different products that we can learn from special tables.
- Now it remains to establish the rate of basal metabolism the number of calories that is calculated in the second paragraph. Now, from the value of subtracting the average number of calories consumed (p. 3). If they eat more than necessary activities and a basic level of metabolism, you have every opportunity to continue to gain weight.
Example of how to lose weight for free — calculate the consumption of calories per day
Anna calculated that the rate of basal metabolism is equal to 1400 calories. Therefore, she manages to burn 900 calories with regular exercise during walks and lessons at home. To maintain the current weight, you need to get 2300 calories. But, as shown in the register of the calories, with the food, Anna gets daily 2550 calories. If it goes beyond, then every 3 weeks gained weight at half a kilo. And because of the extra 250 calories.
This example demonstrates how easy it is to gain extra kilos, not even know it. However, it is just as easy to lose weight, although the process is long. You can start with small changes in the diet and immediately started to burn more calories that you get from the food. The need to find a way to burn the extra 200-500 calories per day. For example, it is necessary to replace high-calorie foods too much more useful and easy. And, at the same time, to give more time to the sport. The idea is not bad.
How much time is needed to give the sport
When the weight reduction of physical activity is an important element. Experts recommend to exercise 200 minutes a week, neither more nor less, and will be of 40 minutes a day for 5 days a week.