3 ways to lose weight
- Losing liquids → very dangerous
- LOSING FAT MASS
- Losing lean mass → wrong!
The correct way to lose weight is to reduce fat!
Relying on dehydration is dangerous, can cause cramps due to a substantial loss of minerals and increase the viscosity of the blood with serious cardiovascular risks.
Loss of muscle mass is also not allowed! Because in addition to lowering the basal metabolism it indicates that the diet we are following is lacking in carbohydrates and proteins, and our body defends itself by catabolizing our precious muscles.
Let's start losing weight
Start by answering these questions:
- Do I need to lose weight?
- Do I want to lose weight?
- Am I willing to make food waivers?
- Am I willing to spend 2-3 hours a week to lose weight?
Well, if you answered YES to all these questions, we can continue ... I just wanted to make sure of your real intention to lose weight.
Where are you at?
Who wants can evaluate at what level of form it is through simple forms:
BMI - Body Mass Index = Weight (kg) / Height2 (m)
If the value is in the range between 18.5 and 25 you are at a normal level. Values below 18.5 indicate a state of malnutrition and values above 25 indicate a state of overweight / obesity. This reference index is not reliable for athletes and particularly fit subjects. (from Modern Nutrition in Health Desease )
SET AN ADEQUATE FEED
This is a crucial point for anyone who wants to lose weight.
To set up an adequate power supply:
- CALCULATE YOUR TOTAL DAILY CALORIC REQUIREMENT
- ADD, KEEP OR TAKE CALORIES FOR CALORIE NEEDS FOR THE NEEDS OF YOUR GOALS
- DECIDE THE PERCENTAGES AND QUANTITIES OF MACRONUTRIENTS
- DECIDE HOW MANY MEALS TO DO
- DECIDE HOW MANY MACRONUTRIENTS INTRODUCE BY MEAL
- DECIDE WHICH MACRONUTRIENTS INTRODUCE BY MEAL
This is all you need to do to set up a proper diet to make you lose weight.
CALCULATE YOUR TOTAL DAILY CALORIC REQUIREMENT
The first thing that needs to be done to create a personalized diet is to calculate the daily caloric requirement, ie the calories that are consumed in a day.
The formula that regulates every change in body composition is described by the equation:
CALORIE BALANCE = CALORIES INTRODUCED - CONSUMED CALORIES
To lose weight it is essential that the balance is negative.
To calculate your total daily caloric needs, you must:
Calculation of Basal Metabolism (BMR) : indicates the minimum amount of energy (expressed in Kcal)
indispensable for the performance of vital functions (thermoregulation, respiration, blood circulation and metabolic activities). Among the many formulas I find myself very well with the Harris-Benedict equation, 1919:
-For the men:
BMR = 66 + (13.7 x weight (kg)) + (5 x height (cm)) - (6.8 x age)
-For women:
BMR = 655 + (9.6 x weight (kg)) + (1.7 x height (cm)) - (4.7 x age)
Example: if a 27-year-old male, weighing 73 kg and 173 cm tall, his BMR will be:
BMR = 66 + (13.7 x 73 kg) + (5 x 173) - (6.8 x 27) = 1747 calories per day
