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How do you lose weight?
Table of Contents
1. Daily energy needs
For example, an average physically active 30-year-old man who weighs 100 kilograms and is 180 centimeters tall should provide his body with about 3600 kcal per day and then maintain his performance. However, in order to reduce body weight, he needs to subtract 500800 kcal from his energy consumption.2. It's a permanent diet
On the internet and in bookstores you can find a lot of publications that talk about so-called miracle diets. In fact, some of them allow you to lose weight very quickly. Unfortunately, with the end of the diet, there can be a jo-jo effect. When you start a new diet, it's best to use common sense. Write down on a piece of paper what you've eaten during the day. Then you can look at your habits.3. Irrigation of the organism
Water constitutes about 70% of the body's weight. It is involved in important biochemical processes, regulates metabolism, is responsible for transporting nutrients, releasing toxins and metabolic products. Therefore, at least 2 liters of fluid should be supplied to the body daily. This is extremely important especially in the weight loss process. Drinking water helps to control hunger and satiety. The feeling of thirst is often mistakenly taken as hunger.4. It's physical activity
If you don't move, you won't get the desired effect. You need to incorporate regular physical activity into your life. What kind of weight loss sport to choose? Obese people shouldn't start with hamstring and stick exercises. If you're in no condition, it's best to start with moderate-intensity exercise in the first few weeks. Check out Nordic walking, lightweight walking, long walks, aerobics, swimming.
