It’s probably one of the most discussed topics during the summertime, how to lose weight? Most of you want to lose weight fast as well. So how does it work?
Calories in vs. Calories out
It’s not harder than that to be honest. If you consume more calories than you burn, you I’ll gain weight and the other way around; if you consume less calories, you will drop in weight.
This brings us to the first fundamental to reduce weight. Our daily calorie consumption!
To calculate our daily calorie consumption is there some written formulas. The most common formula is the Harris-Benedict equation; it’s a formula that counts
your basal energy needs (BMR) after which it has a multiplier for activity level.
BMR stands for basal metabolic rate:
For men: BMR = 66.4730 + (13.7516 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years)
For women: BMR = 655.0955 + (9.5634 x weight in kg) + (1.8496 x height in cm) – (4.6756 x age in years) This formula gives you your basic energy at zero activity, for example if you are in a coma.
With the number gained by the above formula multiplies it then after this table:
1.2 – minimal or no activity
1.375 – low activity
1.55 – normal activity
1.725 – high activity
1.9 – very high activity
Be honest here otherwise you are just fooling yourself. Of course you don’t have to do this manually, just Google it and you will find loads of calculators. The formula is not perfect of course, the human factor is just too high to be able make a formula that is flawless but, the number you get is a very good indication.
500 calorie deficit tends to be the golden rule. This is generally the best value to
add mass or reduce in fat at the right pace and avoid degradation of muscle mass as much as possible. 1 kg of body fat is about 7000 calories, so with a deficit of 500 calories a day the weight loss should be around 0.5 kg a week (500 x 7 = 3500)
You can adjust the deficit to somewhere between 500 – 1000 calories, this is very individual.
Calories vs. Calories
Is there a difference between a calorie and a calorie? Yes and no. Without going into too much on the subject let’s just say what you put in your body is very important for the outcome of your diet, even more when you are trying to lose weight.
Not everyone wants to count calories and weight their food day and night. My recommendation is to contact a personal trainer who will help you put together a diet-plan. It’s a one-time fee and when you learn to master it you can just tweak the plan on your own after your needs.