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The Truth About Losing Weight

Thousands of articles are written every year on how to lose weight, and each of them suggests a different way. However, the truth is that your excess weight depends on the number of calories you take in and the number you use each day. It’s that simple, and no one can prove otherwise. It’s like the gas you put in your car: you put in so much and you go so far. In the case of your body, you eat a certain amount of food, and it sustains you for a certain amount of time. If you eat more than you use, the extra calories are stored as fat.

Let’s take a closer look at the calories you take in and use each day. As you can see, there are three main types of calorie burning. The first is referred to as Basal Metabolic Rate, or BMR. It is the largest of the three, and is your resting metabolism; in other words, it’s the number of calories you burn just sitting around. It is used to fuel your cells, keep your heart beating, work your lungs, work your brain, and more. About 60 to 80 percent of the total calories you burn each day are BMR calories.

The second largest calorie burn comes from the thermic effect of food. It may sound a little strange, but it takes calories to burn calories – in other words, to burn your food. It takes about 25 calories for protein for every 100 calories consumed, and 10-15 calories for every 100 calories consumed for carbohydrates and fat. And it can add a significant amount of calories. It makes up between 10 and 30 percent of the total calories you burn each day.

Finally we come to what might surprise you, namely exercise and general body movement. Many people think that sport makes a big contribution, but it doesn’t. That doesn’t mean it’s not important – it is. You can easily burn 500 calories during an intense workout, but in general, for most people, exercise and physical activity only account for 10-15 percent of the calories they burn in a day.

Now let’s apply the above to a typical man and woman. First of all we need the BMR formula, and it is as follows:

Older man: 66+ (6.3 times your body weight in kilograms) + (12.9 times your height in inches) – (6.8 times your age in years).

Large female: 655 + (4.3 times your weight in pounds) + (4.7 times your height in inches) – (4.7 times your age in years).

For example, let’s say you are a 40-year-old woman who weighs 140 pounds and is five-foot-two. Substituting into the appropriate numbers, we see that your BMR is 1360. For your thermic calories we add 0.15 times the total number of calories you took in for the day. Imagine it was 1900; So your thermic calories are 285. The contribution of exercise and physical activity is a little more difficult to determine exactly, as it depends on how hard and how much you exercise during the day. We will assume that you did not work; in this case your contribution may be about 200 calories. And this gives you a total of 1845 calories.

If you eat 1900 calories during the day, you have 55 extra calories. It doesn’t seem like much, but in two months (if you do this every day) you will gain a kilo, and in a year you will gain 6 pounds. (I’m using the fact that there are 3500 calories in a pound here.)

Let’s do the same thing for a 40-year-old six-foot man who weighs 170 pounds. Substituting our BMR formula we get 1793. In this case, we will receive 2600 calories; multiplying that by .15 gives 390 for his thermic calories. For sports and physical activity, let’s assume that he uses 300 calories (this means that he did not work during the day). So his weight is 2483, and if he took in 2600 calories during the day, he would have 117 extra calories. This will add a pound every 30 days, and about 12 pounds in a year.

It’s easy to see how weight gain can sneak up on you if you’re not careful. Even a few extra calories each day can cause significant weight gain over the course of a year. The best way to keep track of how well you’re balancing your calorie intake and output is, of course, to weigh yourself every once in a while, and if you notice you’re slowly gaining weight you should take steps to correct things as soon as possible. to change . You need to either reduce your calories a bit or exercise more. And I want to emphasize that, although exercise does not seem to make a large contribution to the total calories we use in a day, it can be very important. As I mentioned earlier, a good workout can use up to 500 calories, and this can easily burn off any excess you may have.

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