How to calculate your metabolism and 10 more life hacks for those who are going to lose weight

Health Tips

Do not look for diets on the Internet

Recognize your uniqueness. This is not a bi-positive mantra. And not a call to do nothing. Just mass recommendations will not work for you. Each person is unique – and it is necessary to build a weight loss program based on this uniqueness. You can even do it yourself.

Start with your basal metabolism

Before you go on a diet, you need to determine your basal metabolic rate – the minimum amount of energy that the body needs to maintain life at rest. Lowering the daily ration below this figure is simply dangerous. Not everyone has enough notorious 1200 kcal per day to simply support the functions of respiration, digestion, blood circulation, sweating.
Basal metabolism can be calculated on any site with an online calculator. For those hoping to spend calories on intense mental activity, I suggest the Harris-Benedict formula (only for women!): 655 + (9.5 × weight in kg) + (1.9 × height in cm) – (4.7 × age ).

Calculate energy costs

As you understand, the basic metabolism covers only the basic functions of the body. This means that if you at least sometimes think about something at work, go to work, play with children, or even go in for sports, then the calorie content of your diet should be significantly higher than the main exchange. The average girl needs at least 1800 kcal to keep fit. Calculate the amount of your energy expenditure and add to the basic metabolism. A deficit of 15% of this figure will allow you to start losing weight safely.

Don’t deprive yourself of pleasure

If you remove everything you love from your diet at once, you will definitely break loose! And you will fall into a vicious circle: restriction-failure-guilt-eating. Gradually change your attitude to food, gradually remove foods that are not healthy for you from the diet, and include healthier ones. For example, for starters, sweet pastries or cakes can be replaced with dried fruit bars.

Engage in strength training

Muscles consume more calories than fat. To ensure their vital activity, the body needs to expend a lot of energy. And this necessarily leads to an acceleration of metabolic processes.

Don’t Skip Carbohydrates

Eat more complex carbohydrates (whole grains, legumes) and fiber, especially if you have constant sugar cravings. They are slowly absorbed and provide energy and a feeling of satiety for a long time.

Can’t stand the feeling of hunger

Eat fractionally 4-5 times a day with an interval of 3-4 hours. Against the background of hunger, our hormonal background changes, the hormone cortisol is produced, which blocks the burning of fat. In addition, after a long break between meals, all normal people tend to overeat.

Drink more clean water

It seems that everyone knows, but they safely forget! With a lack of fluid in the body, all metabolic processes slow down, including fat burning. The personal norm is calculated as 30 ml. water per 1 kg. body weight. Calculate your rate and just remember to drink.

get enough sleep

When you sleep little, the production of leptin and ghrelin, the hormones responsible for feeling full and hungry, is disrupted. Do not feel rested – be sure to relieve stress with something sweet and “bad”. The time of going to bed also matters, because such an important hormone as somatotropin is produced from 10 pm to 2 am. And its deficiency leads to the accumulation of fat!

Don’t weigh yourself more than once a week

This is enough to follow the dynamics without falling into despair. And remember that due to female nature, our weight can change during the month, both up and down. Also, muscle is heavier than fat. It would be better to trust the measuring tape and your favorite jeans.

Stick to the 80/20 diet

80% plant foods: vegetables, fruits, cereals, legumes and 20% animal products: meat, fish, eggs, dairy products. Plant foods contain a lot of fiber and moisture, which means that it contributes to a faster cleansing of the body. Meat takes longer to digest.

Fast once a week

Get in the habit of going one day a week without food. Drink herbal teas (possible with honey), freshly squeezed vegetable juices, such as carrots and beets. The body will be grateful to you after the first such day. You will give your stomach a rest and activate the processes of bowel cleansing. This will not only help you lose weight, but also give your immunity a good workout, activating it to protect all body systems.

Photo: Shutterstock/Vostock

Rate article
( No ratings yet )
goodshapetips.com
Add a comment