How to lose weight the proper way!?
The healthiest way to lose weight is neither crash diets nor bursts of exercice. Our body likes SLOW changes!
Weight loss can be such a complex process but you know that, to lose 0,5kg you have to burn about 3500 calories over and above what you already burn each day. You don't really want to burn 3500 calories in one day, but rather to cut that down into daily calorie deficits, say cutting 500 calories a day with a combination of diet and exercise. And to calculate how much you need to eat everyday, you will need to know your BMR (Basal Metabolic Rate)
How to calculate your BMR
Female: (447.6 + 9.25 x weight in kg) + (3.10 x height in cm) – (4.33 x age)
For example:
My weight 60kg, my height 168cm och 38 years old:(447.6 + 9.25 x 60) + (3.10 x 168) - (4.33 x 38)
(1002.2) + (520.8) - (164.54)
= 1358
Calculate your total daily energy expenditure (TDEE). For this you multiply your activity level with your BMR :
- Activity Multiplier:
-Lightly active...........BMR x 1.375 (light exercise)
-Moderately active.....BMR x 1.55 (moderate exercise)
-Very active.............BMR x 1.725 (hard exercise)
-Extremely active......BMR x 1.9 (hard exercise daily)
If I take Very active: 1358 x 1.725 = 2342
So if I want to lose 0,5kg per week I will need to eat 2342 - 500 = 1842 calories per day in combination with my workout of course!
Now you know! Good luck!
