Every year thousands of articles are written about how to lose weight, and each offers a different way of thinking about it. The downside, however, is that any of your excess weight is related to the amount of calories you consume and the amount you consume daily. It is just as simple and no one can prove otherwise. It's like the gas in your car. You invest a lot and still travel. If you eat a certain amount of food in your body, it will keep you going for a while. If you eat more than you consume, excess calories are stored as fat.
Let's discuss your calories in detail and use them daily. As it turns out, there are three main types of calorie burn. The first is called basal metabolic rate, or BMR. It is the largest of the three and is your relaxing metabolism. In other words, it's the amount of calories you burn when you're just sitting around. It is used to burn your cells, beat your heart, work your lungs, work your brain, and more. 60-80 percent of the total calories you burn each day are BMR calories.
The second major calorie burn comes from the thermal impact of eating. It may seem a little strange, but you need calories to burn your calories, that is, to digest your food. Protein requires about 25 calories for every 100 calories consumed, and carbohydrates and fats require about 10 to 15 calories for every 100 calories consumed. And it can add a significant amount of calories. It accounts for 10 to 30 percent of your total calories burned each day.
Finally we came up with something that can surprise you, in particular exercise and general body movement. Most people think exercise makes a great contribution, but it doesn't. This does not mean that it does not matter; You can easily burn 500 calories from intense exercise, but for most people exercise and bodybuilding make up 10-10% of their calories burned in just one day.
Now let's apply the above for a typical woman and man. First of all we need BMR formulas and they are as follows:
Adult men 66+ (6.3 times your body weight in pounds) + (12.9 times your height in inches) – (6.8 times your age).
Adult woman. 655 + (4.3 times your weight) + (4.7 inches your height) – (4.7 times your age over the years).
As an example, suppose you are a 40-year-old woman weighing 140 pounds and five feet in two. Replacing the corresponding numbers, we find that your BMR is 1360. For your calorie calories, we multiply 15.15 times the total calories you burn per day. Suppose 1900 your calories are therefore 285. Exercise Strength Determining exercise and body movement is a little more difficult, as it depends on how hard and how much time you have exercised during the day. Suppose you haven't worked out; in this case your investment is probably around 200 calories. And this gives you a huge 1845 calories.
If you have consumed 1900 calories per day, you have consumed more than 55 calories. It doesn't seem like much, but in two months (if you do it every day), you will get one pound, and you will get 6 pounds in a year. (I use the fact that there are 3500 calories per pound here.)
Let's do the same thing for a 40-year-old 40-year-old man. Subject to our BMR formula, we get 1793. In this case we will make 2600 calories. multiplying it by 0.15, giving it 390 for its calories. For exercise and body movement, suppose he is consuming 300 calories (this means he is not getting up during the day). His total weight is therefore 2483, and if he had consumed 2600 calories a day, he would have consumed 117 calories. This will add up to one pound weight every 30 days, and about 12 pounds per year.
It is easy to see that weight gain can slip on you if you are not careful. Even a few extra calories each day can increase weight gain during the year. The best way to balance your calories and calories is of course to weigh yourself every time, and if you find you are gradually losing weight, take steps to change as quickly as possible. You will have to either reduce calorie intake slightly or get more exercise. And I would like to emphasize that although exercise does not seem to contribute much to the total calories we consume per day, it can be very important. As I mentioned before, a good workout can consume 500 calories, and it can easily offset your excess.