People long thought, how to lose weight for free, it was invented many effective methods based on the basic principles of reducing weight. Today you will learn how to properly assemble the program, which is based on the calculation of calories consumed products and embodied energy needed for various activities. It will be a pleasant bonus is that, unlike the acquisition of simulators, fat burners and so on this foundation for the future program will not require any financial costs.
We believe calories
As he says the basic rule of weight loss: "We need to burn more calories than your body". If you forget about this reality, then nothing can go the entire weight loss program. If you want to remove one pound of fat (about 450 g), you will need to burn 3500 calories above and beyond incurred by you in daily activities. I'm sure you'll get rid of it in one day, in order not to harm the health, but gradually.
Disadvantages of weight loss free
Below is listed the step by step instruction for all calculations:
- You need to calculate your base level metabolism. This is the minimum amount of calories required for digestion, respiration, and so ap – it means that for the functioning of the vital systems of your body. You can for calculations, use this calculator. However, keep in mind that it can not be considered accurate at 100%.
- During the week, try to keep the accounts of each of the activities you have covered. Activity as physical, mental, sport, walking, any job – all it is necessary to record. So you get an idea about the burn daily calories. It remains only to calculate the average value, if you add up the results each day and divide them into 7. The article "Calories and activity" it is possible to use for calculations.
- Care must be taken, how many calories you have received together with food. All week, keep careful track of their own diet and to give without exception all the. As in the last paragraph, count the results for each day, and then determine the average result. The caloric content of different foods you can learn from special tables.
- It now remains to count the number of the basic level of metabolism with the number of calories, counts in the second paragraph. Now from the value obtained subtract the average number of calories consumed (p. 3). If a person eats more than they require activities and a basic level of metabolism, you have all the chances and subsequently to gain weight.
An example of how to lose weight for free — calculate the calorie consumption for the day
Anna stated that her basic level of metabolic rate is 1400 calories. When she manages to burn 900 calories provided regular performance of exercise, during the walk and the profession of domestic work. Maintain a current weight should get 2300 calories. But, as it turned out in the diary calories, with food Anna gets daily 2550 calories. If this goes on, then once in 3 weeks it will loose up to half a kilo. And the blame for those 250 calories.
This example shows how easy it is to dial the excess pounds, even argue about it. However, as is possible easily and to lose weight, although the process is lengthy. You can start with small changes in the diet and knock down to the ground. the same start burning more calories than you receive with food. You need to find a way of burning excess 200-500 calories per day. For example, it is worth it to replace the very high-calorie foods more useful and harmless. And at the same time, more time to give to the sport. Ideas good.
How much time is required to return to sport
In reducing weight physical activity — an important element. Experts recommend exercising for 200 minutes per week, no less, and it will be 40 minutes a day at 5 days a week.