Excess weight is always a consequence of an imbalance in the entire body system. The cause may be medical related to health problems. But more often than not, this is a common discrepancy between the amount of energy consumed and spent.
It is necessary
- - medical examination;
- - calculator;
- - a table of food calories.
Instructions
Step 1
Get a medical examination to rule out hormonal disorders and to determine your general condition. Perhaps the characteristics of your body suggest a special diet or some kind of restrictions on physical activity.
Step 2
Determine the amount of energy your body needs to keep it going. This is easy to calculate using the formula: (Weight, kg x 13.7) + (Height, cm x 5) - (Age, years x 6, 8) + 66 = Base metabolic rate, or the number of kilocalories that you spend just lying in beds.
Step 3
Multiply the resulting amount by the coefficient of physical activity: - 1, 2 - if you do not play sports at all and you have a sedentary work; - 1, 375 - 1-2 times a week a little physical activity (such a load can be active shopping or a walk to the station metro); - 1, 55 - if you visit the gym three times a week, the load is average; - 1, 725 - visit the gym three times a week, the load is heavy; - 1, 9 - visit the gym every day, the load is heavy (or do hard physical work).
Step 4
Designate for yourself a "green channel" - plus or minus 100 calories to the result. To lose weight, you need to have less than the energy you eat during the day.
Step 5
Write down everything you eat or drink throughout the week. Calculate your average calorie intake throughout the day. Think about how you can reduce this figure.
Step 6
Do not cut food too much, it is enough to reduce the calorie content of foods by 10-15 percent. Otherwise, the body will perceive starvation as a signal to make energy reserves.
Step 7
If you are unwilling or unable to sacrifice your diet, increase your energy expenditure. This can be done easily by simply increasing your physical activity.
Step 8
You don't have to lift a barbell in the gym to start burning fat. A regular walk for half an hour at a fast pace will burn about 200-250 kilocalories.
Step 9
It is not necessary to increase your calorie expenditure through aerobic exercise alone. Of course, running is considered the best tool in the fight against excess weight, but strength training is in no way inferior to him in this.
Step 10
Train three times a week at medium weight, doing 12-15 repetitions of each exercise. You will not only actively burn fat cells, but also tighten your muscles well.
