SLIMMING DOWN HEALTHY AND WITHOUT MYSTERY: 3 TIPS TO LOSE WEIGHT

If the goal is to lose weight, it is necessary to create a calorie deficit. Did you know that to lose a pound of fat, you need to burn about 3500 calories. But for healthy weight loss, it’s recommended to cut *only* 300 to 500 calories a day. Thus, you will eliminate about half a kilo per week.

The advantage of maintaining a slow and healthy approach to weight loss is quite simple: it is easier to avoid the “accordion effect”, that is, to regain the lost weight.

HOW MANY CALORIES SHOULD I EAT PER DAY?

Creating a calorie deficit is crucial for healthy weight loss, but how many calories should a person consume each day? Time to resort to math! For each person, the daily total of calories varies based on factors of the body itself and also behavioral factors, such as physical inactivity or intense training, for example.

Each person’s caloric needs depend on their basal metabolic rate and level of physical activity. Your basal metabolic rate is the amount of calories your body consumes at rest during a 24-hour period. To calculate your daily calorie requirement, here’s the math:

Daily calorie requirement: BMR x PAL (1.2 – 2.4)

Basal metabolic rate:

• Women: 655.1 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x person’s age)
• Men: 66.47 + (13.7 x weight in kg) + (5 x height in cm) – (6.755 x person’s age)

THIS PAL (PHYSICAL ACTIVITY LEVEL) VALUE DESCRIBES THE PHYSICAL ACTIVITIES A PERSON PERFORMS IN A 24-HOUR PERIOD:

• 1.2: person who is predominantly sitting or lying down, without recreational activities (e.g., frail elderly person, bedridden patient, not very active wheelchair users)
• 1.3 – 1.5: person who is predominantly seated with little recreational activity (e.g. office workers)
• 1.6 – 1.7: person who sits at work but stands for some activities or performs activities while walking (e.g. people working on a production line, truck drivers)
• 1.8 – 1.9: people who spend the day predominantly on their feet (e.g. store clerks, waiters, teachers)
• 2 – 2.4: people who perform intense physical activities at work (e.g. professional athletes, masons, miners, farmers)

3 HEALTHY WEIGHT LOSS TIPS

1. FEED AT SMALLER BUT CONSTANT INTERVALS

The body needs enough energy to keep all bodily functions, the immune system and metabolism working well. And where does that energy come from? Calories consumed in food (Note: there are other important factors in addition to calories ).

If you restrict caloric intake for long periods of time, the body goes into “starvation mode” and starts getting the energy it needs from other sources. This causes an unmistakable feeling of weakness. Even doing basic everyday things is difficult, because the body is using all the calories it receives just to maintain the most basic vital functions! Thus, in this type of situation, a person will never have the energy to do a HIIT workout at home or pack in a “long” style running workout .

Adopt a healthier diet and practice physical exercises to lose weight: it is the safest route. And, to leverage caloric burning, train regularly and with variety, and the result is guaranteed.

2. DON’T RESTRICT YOUR CALORIC INTAKE TOO MUCH

Those who restrict calorie consumption too much for a long time feel constantly hungry , in addition to weakness, cold and mood swings. Usually, that’s when people forget about the goal and go back to eating more. And if you go back to eating what you used to eat before, you may even put on more weight, because now the body will start to store calories already fearing a new period of low caloric intake.

In addition, researchers have identified that a large reduction in calories consumed can increase the production of cortisol in the blood. This stress hormone appears to be associated with large abdominal fat deposits and weight gain.

3. PRACTICE INTUITIVE EATING INSTEAD OF COUNTING CALORIES

Ever heard of intuitive eating? It’s simple: intuitive eating proposes that you eat what you want, without rules or prohibited foods. But it takes self-observation: you start to become aware of the signals your body sends regarding hunger and satiety, too. This will allow you to stop counting calories and change one diet to another. Thus, you will be able to reach a healthy weight, but always with satiety.

LESSONS TO TAKE FOR LIFE:

If you want to lose weight healthily:

• Reduce your caloric intake by about 300 calories, but don’t cut much more than that.
• Don’t skip meals! You need energy for your day-to-day rush — or your next workout. This energy comes from food, which must always be healthy and balanced.
• A caloric deficit can help you lose weight, but don’t go overboard with the amount of calories cut or live in a caloric deficit for too long. This can cause constant hunger and even weight gain in the long run.
• Listen to your body. Experience intuitive eating.

Losing weight slowly is healthier and will help you reach a good weight, a weight you feel good about. Plus, the “no rush” approach will help keep the lost weight off you! We repeat: listen to your body! Extra tip: prioritize non-industrialized and fresh foods. Vegetables, greens, fruits, seasonings… the sky is the limit! We also recommend paying attention to the balanced consumption of the three main macronutrients (carbohydrates, protein and fat). Without them, the body does little. In a truly healthy diet, there’s room for everything.