How to lose weight by 10 kg without harm to health

You will need
  • -floor scales;
  • -Kitchen Scales;
  • -centimeter;
  • -a pen;
  • - shred of paper;
  • -calculator
Instruction
If you do not want extra weight back after a diet, while taking a couple of three pounds of your friends, then you need to abandon diets, and tune in to proper nutrition. That it will help lose weight by 10, 20 and even 30 kg, while maximally reducing all possible risks. But many women do not understand the whole essence of proper nutrition. Most of them think that they will have to give up their favorite tasty dishes and eat only chicken breast and unsalted buckwheat, biting everything with a leaf of lettuce. This is a very wrong opinion.
First you need to understand what proper nutrition is and how it can help you lose 10 kg. Proper nutrition is the right amount of calories and a combination of nutrients, depending on the initial weight. The counting rules are spelled out by WHO. And here the rule, known from the lessons of physics, is important. If a person consumes less than he spends, then he loses weight. But it is important to calculate an adequate deficit in which the body will lose weight without negative consequences.
First you need to determine what activity is taking place during the day. If you are lying all day long, and your movements are limited to going from the sofa to the refrigerator and back, then the activity coefficient should be chosen equal to 1.2. If you go to work, or at least do 6,000 steps a day and you do not forget about household chores and washing the floors, cook food, wipe dust, etc., then the activity coefficient can be safely set to 1.3. If in your life there is sport in the form of athletics, fitness or high-intensity home workouts such as Gillian Michaels, Sean T., then safely put the coefficient equal to 1,375. If the load in your opinion is even higher, you practice in the gym at least three times a week and at the same time take on large weights, then put the coefficient above 1.4.
When you have identified your activity, then measure your height and weight. Write down the data on the sheet. You will need the following parameters: weight, height, age, activity coefficient.
Now calculate your basal metabolism.This is the number of calories that your body spends at rest and inactivity. The result will be though approximate, but as close as possible to reality. Exact results can only be given by medical specialists after a thorough check of the body. But the approximate results will be very useful. So, calculate your basal metabolism according to the following formulas, depending on your gender.
Men:
66 + (13,7 X body weight) + (5 X height in cm) - (6,8 X age in years)
Women:
655 + (9.6 X body weight) + (1.8 X height in cm) - (4.7 X age in years)
Now multiply the result by your activity coefficient. As a result, you get the number of calories that should be used to maintain the current weight. If you want to lose weight, then multiply this result by 0,8-0,9. You can vary slightly in numbers, but do not go beyond 0.8.
After you have learned how many calories you should eat, you should write into the notebook or counter the weight of everything you ate. As a result, you lose weight without harm to health by 5, 7, 10 or any other kilogram.


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