Losing weight is a goal shared by people of all ages and types. At some point in life, we realize that we have put on a few extra pounds and we should somehow look into that; most of us has already passed, and who there is still past probably we will pass. When you finally decide to deal with this problem, the most important thing is finding navigate to this website sources of information and credible that we lead in the right direction, toward a healthier diet. And this in itself could be a problem.
Lets get one thing: that old idea that a weight loss diet is to eat only salad all day, it just doesn’t make sense. A diet can and should be eating meat, fish, dried fruit and fresh. The important thing is to establish the right amount and distributing adequately macronutrients along the day.
We must also mention the fact that the solution presented in the article is not “the solution.” In this context there are no universal models that apply to everyone out there. The truth is that when it comes to nutrition is unable to think of absolute truths.
This article will present some of the fundamental concepts to help outline a diet program.
Dieting to lose weight
Step 1 – Determine the calories we need daily
Our body consumes energy to perform any activity. The energy comes from calories we get from food and drinks. To lose weight your body needs to get in calorie deficit by introducing less calories than it consumes.
Therefore, how to reach this calorie deficit? First we need to determine how many calories the body consumes in a day. One of the most shared formulas to determine an individual’s caloric needs based on its characteristics and habits is the equation of Harris and Benedict (1984). Here’s how it works: we must first calculate our basal metabolic rate which tells us how much energy our bodies need at rest (when you exercise or when you sleep) over a period of 24 hours.
These values do not take into account the level of physical activity of the subjects, so let’s add a new factor. The following images are supported by a general consensus among health and fitness industries:
Using the examples made before and considering that both subjects fall into the category of moderately active, the values obtained will be:
These values represent the amount of calories that each of them would need on a daily basis in order to maintain their weight. So if your goal is to lose weight/massa should keep their caloric intake respectively below 2546 and 2285 calories to achieve the calorie deficit and trigger the weight loss process.
How many calories should I cut? There is no good answer to this question. Health and fitness professionals typically suggest to cut between 500 and 1000 calories a day.
Also each individual’s genetics will influence this decision. While the endomorphic could get benefits by reducing the caloric intake by 1000 calories for an Ectomorph you probably won’t need to cut more than 500 calories, considering its rapid metabolism.
In short: there are no predetermined spells. Each person should take these numbers and adapt them to its reality and further test the diet plan created to see the results. For example, suppose a person cuts 1000 calories from your diet but still face difficulty in losing weight.