Reduction diet How to set it up?

1. It's a reduction diet

2. A pattern on PPM for a man

3. A pattern on PPM for a woman

4. It's physical activity

5. Reduced diet food list

1. It's a reduction diet

So it's nothing more than the amount of energy that we get from food and that our body uses to sustain vital functions, like the work of our heart, lungs and other organs, and if calculating energy needs is easy when we know the right patterns, then understanding the same result and incorporating that information into our daily lives is not easy anymore. So if we have basic data (body mass, age, height), then we'd better use Harris and Benedict's model modified by Rose and Shizgal.

2. A pattern on PPM for a man

PPM [kcal] = 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] [5, 677 × L (years)].

3. A pattern on PPM for a woman

We also spend energy on everyday activities such as work or physical activity, but remember that to meet our caloric needs, the amount of energy calculated using the above formula will be insufficient. PPM [kcal] = 447, 593 + [9, 247 × M (kg) ] + [3, 098 × W (cm) ] [4, 33 × L (year) ] Abbreviations: M current total body mass in kg; W mass in cm; L age in years.

4. It's physical activity

In order to select the appropriate PAL, the following guidelines should be followed: 1, 21, 3 for a sick person lying in bed; 1.25 for an office worker with very low physical activity, associated only with household chores; ?? 1, 41, 5 for office workers who train about 3 times a week for a minimum of 1 hour, 6 for moderate physical activity; 1 1, 75 for active lifestyles; 2 2, 25 for very active lifetimes; athlete with at least 6 hours of physical activity per week, or a person with a very heavy diet or diet; ¢ 2, 2 2 4 The cost of calculating the cost of physical exercise is calculated on the basis of the last three hours of daily exercise, which we calculate, for example, in order to calculate the energy consumption of a healthy person, we should consider the following: for example: we should use the following four calories of energy per day, which are calculated from the weight of the body weight of a few calories per kilograms of body weight per day; for example we should take into account the calculation of the number of cal

5. Reduced diet food list

There are many examples of this, and the most important thing is to follow the principles of healthy eating and follow the recommendations of this pyramid. Then we should also focus on the right amount of food, which is to make sure that we get the right supply of protein, fat, carbohydrates, or micronutrients. The next step is to compose a food list, which can be prepared in two ways. But it's important to remember that in the context of weight loss, it can be insufficient. In this situation, it is best to refer to a dietitian who will show us the nutrition and benefits of the proper portions of the products we eat.