Fighting obesity has become a huge problem in modern society. We all remember those horrible, hungry diets that make you dizzy and at risk of losing consciousness. Now let's remember how the hated kilograms return on average a week after the end of the diet. Sometimes they do not just return, but also bring "friends". But what is to be done? How, then, to lose weight without harm to health and returned kilograms? And is it true that if you want to lose weight, you need to eat less?
To begin with, you should think carefully, do you really need to lose weight? To do this, you need to know your body mass index (BMI). To determine BMI, you need to: square your height in meters (that is, height 165 cm = 1.65 m), and then divide your weight in kilograms by the square of your height. (That is, with a height of 1.65 m and a weight of 55 kg BMI is calculated like this: 55: (1.65 * 1.65) = 19.9). Now pay attention to the table.
Suppose your fears are confirmed, you are indeed overweight. Now it is important not to go on a starvation diet, but to approach nutritional adjustments wisely and you need to start with a calorie deficit.
Calorie deficiency is the only condition under which you will lose weight! That is, you need to make a deficit and you will lose weight. But let's take a look at what a deficit is, how to make it, and what to eat. A calorie deficit is when the body consumes less than it spends.
Now you need to calculate this very deficit. You can do this using the formulas below or using all kinds of online calculators.
For a woman: 9, 99 * weight (kg) +6, 25 * height (cm) -4, 92 * age-161
For a man: 9, 99 * weight (kg) +6, 25 * height (cm) -4, 92 * age + 5
Then we multiply by the activity coefficient: 1, 2 - sedentary work, no workouts 1, 375 - 1-3 workouts per week 1, 55 - 3-5 intensive workouts per week 1, 725 - daily workouts
We will get the number of calories, eating on which, we will not lose weight and get fat (we will keep the weight), but we are interested in the deficit, so we subtract 10-20% from the figure obtained. The resulting figure is your calorie deficit. Attention: it cannot be less than 1000 calories, if you get it less - write to me or count it. Also, you should distribute the BJU (40/30/30 for weight loss).
Now, eating on this amount of calories (at least anything), you will lose weight. But you should know that you can eat foods like burgers, chips and so on. Yes, you will lose weight. if you do not go beyond the deficit, but the quality of your body will suffer: cellulite, loose skin will appear. But if you make a choice in favor of healthier products, you will lose weight and get rid of problems with body quality. If you add sports, you will generally become the cherry on the cake.
I would also like to add that you should not completely exclude your favorite harm. On a day, you can allocate 20% of your deficit and eat your favorite foods like chips and chocolate on them, so it will be easier for you not to get bogged down.
