How to lose weight and to maintain weight after weight loss
To lose weight without much dieting and strenuous exercise want almost everything. Of course, to lose weight fast at home can. For example, we all love Alla Borisovna Pugacheva lost weight repeatedly.
Help to lose weight in a week to 10 kg and 12 kg, promise many methods. But, it’s not that fast to lose weight, but for keeping a slimming result.
How to maintain weight after weight loss
With the problem of re-gaining weight faced by virtually everyone who has ever been on a diet or tried to lose weight by exercise. According to statistics, stabilize weight manages only 5% of those who had once managed to lose weight. What are the reasons repeated weight gain and how to avoid it?
First, the return to normal life, which extra pounds and had been recruited, just leads to the repetition of the path, forming a vicious circle from which escape is possible very little. The majority begins to live according to the scheme: sit on a diet, lost weight, will again win. And so until then, until finally will not be disappointed in fruitless attempts to get rid of the hated kilograms, or completely ruin health.
Secondly, even those who have little peel off with all sorts of diets, find that the results from their Herculean efforts are all the time becoming more modest. And the thing is that the body pristraivaetsya to another mode of energy consumption and in anticipation of the next thinning down the madness of his mistress begins to store every Girenko and every spare calorie, to somehow survive in the harsh diet. Therefore, many even sitting on another diet, stop losing weight and start gaining weight.
Another vicious circle is formed when a short-term physical exertion, when a person buys a subscription to a fitness club and within a month of exhausting yourself by exercising and then, when the body has finally adapted to this mode of life, suddenly drop classes because of and pass over, and the desired result achieved.
Is it possible to lose weight permanently
The thing is that many people approach weight loss as unpleasant, but short-term process, which needs to survive. Someone is willing to endure hunger a week or two, but almost nobody plans to live permanently. Others are ready to work out for a week or two to lose weight, but they were not going to become athletes.
More than promises quick results or that diet, or exercise program, the more people are grabbing at the chance to lose weight. And almost nobody wants to think about that all the efforts just as quickly turn to ashes, if after a week to return to his former way of life. Therefore, before seeking the miraculous recipes weight loss, we must soberly assess their strength, to understand that weight loss is not a dash, but a complete lifestyle change. If you are not ready, not worth a start.
How to lose weight
If you really have consciously and deliberately decided to approach the process of losing weight, it is necessary first of all to be patient, not to grasp at the first available funds, as detailed and thoroughly plan your routine, diet, physical activity, calculate your individual calorie intake.
How many calories a day to lose weight
Individual calorie allowance per day is calculated by the Harris-Benedict equation. This formula is not suitable for persons with very severe muscle mass (athletes) and for people with a very large excess fat layer.
Calculate your daily calorie requirement:
1. RMR (resting metabolic rate or basal metabolic rate). This figure shows how many calories required per day to the body to support life (hair growth, blood circulation, breathing, etc.). Less this figure is undesirable because much will slow down the metabolism and the body enters a phase of “energy conservation” that will only hamper weight loss.
RMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age)
Example. Female weight 70 kg 160 cm age 40. RMR = 655 + (9.6 x 70) + (1.8 x 160) – (4.7 x 40) = 1427 calories
2. AMR (active metabolic rate or metabolism based physical activity). This figure shows the minimum number of calories needed by the body to maintain an existing weight.
– Sedentary lifestyle: RMR x 1.2
– Small activity (sport 1-3 days / week): RMR x 1.375
– Average activity (sport 3-5 days a week): RMR x 1.55
– High activity (sports 6-7 days a week): RMR x 1.725
– Very high activity (very active daily sports activities, high physical activity at work, workout twice a day): RMR x 1.9
Example. Female weight 70 kg 160 cm 40 years of little activity. RMR 1427 x 1.375 = AMR 1962 calories needed to maintain current weight.
If you want to lose weight, start slowly by 100-200 calories per day to reduce the caloric content of your diet until such time as the deficiency of daily consumption will not be 200-300 calories. These indicators will need to be supported until, until you reach your ideal body weight . When this happens, you will need to move smoothly to the calorie intake, fully reached the appropriate body weight and physical activity.
What should be the ideal weight, or ideal body weight
The most scientifically rigorous, field proven and easy to measure, is an indicator such as the body mass index (BMI) . The body mass index determines the degree of redundancy or insufficiency of body weight.
The definition of body mass index (BMI) :
The weight in kilograms divided by (height in metres squared, i.e.:
BMI = weight (kg). 2
For example, the weight of the person = 85 kg, height = 164 see Therefore BMI in this case is: BMI =85: (1,64X1,64) = 31,6.
The body mass index is used to determine the degree of obesity and the degree of risk of development cardiovascular zabalawi, diabetes and other complications associated with overweight and obesity.