People have thought how to lose weight for free, he has invented a multitude of effective methods, based on the fundamental principles of weight reduction. Today, you will learn how to make a program that is based on a calculation of calories of food consumed and energy required for different activities. Nice bonus that, unlike the acquisition of simulators, fat burners, etc, this basis for the future program does not require financial costs.
Consider the calories
As said the basic rule of weight loss: "you Have to burn more calories than their gets your body". If forget the fact fall to the water can go all the weight loss program. To remove a pound of fat (about 450 g), it is necessary to burn 3500 calories more than expended during the daily activities. Certainly, you will get rid in a day, so as not to harm the health, but gradually.
The disadvantages of free slimming
Below you will find step by step instructions for all the calculations:
- You need to calculate your base level metabolism. There is a minimum number of calories necessary for digestion, breathing, etc – that is, for the functioning of vital systems of your body. Can for calculations using this calculator. However, keep in mind that these are not 100% reliable.
- During the week, try to keep the accounting of each activity that you have. The physical and mental activity, sport, walking, all the work – everything is necessary to register. Thus, you will get an idea of the burning of all the days calories. It remains only to calculate the average of the value, if you add up the results each day and spread it around 7. The article "Calories and the types of activities that you can use for the calculations.
- It is necessary to how many calories you have with food. Throughout the week the lead the careful monitoring of your own diet and burn all of them without exception. As in the last paragraph, count the number of results for each day, and then set the average result. Calorie different products that you can learn from the specific tables.
- Now it remains to add a number of basic level of metabolism with the number of calories calculated in the second paragraph. Now received value subtract the average number of calories (i.e. 3). If the person eats more than required by the activities and the level of basic metabolism, you have all chances to continue to gain weight.
An example of how to lose weight for free — calculate the consumption of calories on the day
Anna felt that his base level of a metabolism is equal to 1400 calories. By doing this, it can't burn 900 calories, provided you perform regular physical exercise during walks and household chores. To maintain your current weight, she needs to get 2300 calories. But, as revealed by the journal of the accounting of calories, with food, Anna receives all the days 2550 calories. If the case is continuous, every 3 weeks, it plumps up on the book. And to blame for excess of 250 calories.
This example proves, how easy it is to type those extra pounds, without guessing about it. However, you can even lose weight, although the long-term process. You can start with very small changes in the diet and will even start to burn more calories than you receive with food. Need to find a way to burn excess of 200 to 500 calories per day. For example, you need to replace too many high-calorie products more useful and easy. And at the same time, to give more time to the sport. The ideas are rather good.
How long does it take to give the sport
When the weight reduction of physical activity is an important element. The experts recommend to do sports 200 minutes per week, at least, this will be of 40 minutes per day for 5 days per week.