We often face the question of losing weight. The desire to look good by the summer, or simply the desire to be healthy. When I myself dealt with this issue, I found a way to lose weight that does not require either material costs for diets or a lot of time in the gym. For 8 months I lost 40 kg. (c 113 to 73). And today I will share this method with you.
First, I’ll talk about the mechanism of weight loss. Our body daily requires energy to support life. Since all people are different, they need a different amount of energy per day. For example, when I started to lose weight, it took 3,000 calories per day to maintain my weight. One kilogram of human fat contains 7,716 calories, so if I consume 2,000 calories a day, after 7 days I’ll lose about 1 kilogram. In this regard, you will need to lose weight.
1) Determine how many calories you need to maintain your weight. To do this, you can use online calorie calculators for example https://www.bodybuilding.com/fun/macronutcal.htm?cb1584692083340=RU
2) Determine the amount of calories needed for weight loss. (Also calculators)
3) To control calories that you consume with food. (For this, I recommend downloading a free calorie calculator to your phone; they usually have a database of the number of calories in food) (I bought a kitchen scale for myself to control the amount of consumed it helps, but it’s completely not necessary)
4) Patience. losing weight is not a quick process if you need to lose a lot of weight, it can drag on for several months.
5) When you lose weight, you should not relax. If you return to your previous diet after reaching the desired weight, you will gain weight fairly quickly. (7716 kcal in theory can be eaten in 1 day, but dropping them will take at least 1 week) Therefore, you should stick to the amount of calories you need to maintain your new (I stopped monitoring this at the time and returned to my previous weight in 3 months. Now I’m losing weight again.)
I also want to note that All diets adhere to this particular approach. It doesn’t matter whether you limit yourself in the consumption of certain foods or don’t eat in a certain period of time; all this limits the amount of calories consumed. You can eat any food at any time of the day if you do not go beyond your calorie limit you will lose weight. (There is a video on the Internet how a professor from an American university lost weight eating only at McDonald's. Http://www.mtv.com/ news / 2353851 / mcdonalds-diet-nutrition-schools-cisna / Or how a guy lost 15 kilograms in 100 days eating only ice cream and alcohol https://cmtscience.ru/article/paren-pohudel-na-15-kilo-za -100-dney-pitayas-tol-ko-morozhenym-i-alkogolem)
Exercise can also help you lose weight, but only in conjunction with counting calories. Exercise takes a lot of time and at the same time burns a relatively small number of calories (2 donuts are approximately equal in calories to 1 hour walk, so maybe it’s better not to eat them?). In addition, after training, you always feel hungry and it is very difficult (I didn’t succeed at all) to eat less than what was burned during the training.
Have a good weight loss.