How to lose weight more effectively
Spring is already here! And if you want to get back in shape for the next few months, we're here to give you some tips to do it.
How to lose weight - some tips to regain your shape at the arrival of spring
Recently, we talked about the most common mistakes we make when starting a diet to lose weight. Today we continue to focus on weight loss. More specifically, we will see how to lose weight more effectively, especially if you do not want to go on a diet.
Everyone does not want to go on a diet to lose weight or get back into shape. And, as you will see in the text that follows, diets are not necessary at all! A few calculations and a little sport will be enough to achieve your goal.
In the summary of this article, our handy guide to easily calculate the number of calories we consume and those we need. We are competing in this guide with tips to help you burn more calories in a simple and convenient way.
In the second part, we will also talk about excess water in the body and their role in weight loss. So, if you want to get back into shape today, do not miss the sections below!
How to lose weight with a few calculations
To lose weight, just do a few calculations. It's all about calories! In order to lose weight and get back into shape, you simply have to burn more calories than you receive on a daily basis. Sounds stupid, does not it? Here are more details about this.
Start by finding the number of calories you should consume per day
How to lose weight with this strategy? Well, as we said, this is not rocket science. First, you should see how many calories you consume per day and determine how much you really need. These numbers may vary but it is a good starting point.
To determine how many calories you consume per day, follow your diet for 3 days. Write down everything you eat and drink during this time. If you do not want to do it in a classic way, you could use an app for your mobile phone for this purpose.
Then, it's time to figure out how many calories you really need to maintain your weight. For this, there is a very simple formula. It is based on your physical activity and the exercises you do. Here are more details to make this calculation.
No exercises: multiply your weight by 10.
One to two times of exercises per week: multiply your weight by 12.
Five or more times of exercise per week: multiply your weight by 16.
You did the calculations? So now compare the two numbers. Take the time to sit down and write down the two digits, the one that corresponds to what you eat and the one you got from the calculation. Did you find a big difference?
The principle of these calculations is that if you eat more than you need, you will gain weight. Conversely, if you consume fewer calories, you will lose weight. There you go ! Now you know the answer to the basic question: how to lose weight!
But to make these calculations even more accurate, you can also determine how many calories you burn per day.
How to lose weight according to the calories you burn
Do you consume more calories than you need? So, to lose the extra pounds, you would have to create a deficit. Usually a deficit of 500 calories is enough to slim down. This will allow you to lose weight reasonably, at a rate of 0.5 to 1 kilo per week. Of course, this would also mean trying to eat a little less every day.
The basic metabolism is the first factor to take into account in these calculations. It is the energy that your body uses every day. Usually, the basic metabolism is 60 to 75 percent of the calories that are burned daily. To be more specific, you could use a basic metabolic calculator online. This will take into account your height, weight, gender and age. It will give you personalized results!
How to lose weight using this information? It's simple ! You should, quite simply, bet on exercises that can increase your basal metabolism. Intense exercises will get you that goal for almost 14 hours after the workout! This is an effect known as afterburn. The doctors explain it by the consumption of oxygen by the body which results from the exercises and the physical activity.
To add to this, it should also be noted that exercises that focus on muscle mass could also help you increase your metabolism. This will prevent injuries during your workouts and burn more calories.
The thermal effect of food
Another factor to consider is the thermal effect of the diet. In other words, these are calories that are burned during digestion. Usually, we burn 0 to 3 percent of the calories we consume. These numbers also depend on what you eat. For carbohydrates, they are evaluated at 5 to 10 percent, for proteins at 20 to 30 percent and for alcohol at 10 to 30 percent.
As you can see, the trick here is to eat more protein. By eating more protein, you will also burn more calories! This is especially true when comparing figures with those for carbohydrates and fats. Experts recommend eating about 56 grams of protein a day (for an adult man). The ideal sources of healthy protein are chicken and fish.
The third important factor for your calculation is physical activity. It usually corresponds to 15 to 30 percent of calories burned. As you can guess, these are calories that you will burn through your daily physical activities. Of course, this includes not only the exercises but also any type of activities that you practice on a regular basis.
Nowadays, the most accurate way to get an idea of the number of calories burned by physical activity are the fitness wristbands. The calculations they make are based on the heart rate and the number of steps per day. Another way to get accurate estimates is online sites that offer calculators.
How to lose weight through physical activity? Everyone does not like exercises. Or, at least, we do not like doing exercises all the time. The good news is that they are not the only way to lose weight. Because, as we said, this factor takes into account all types of physical activity. So, you can increase its importance by moving more. Try walking, cycling or taking the stairs. For example, know that an 80 kg adult man could lose up to 178 calories for 30 minutes of walking.
Another tip is to try small periods of intense physical activity. For example, you could run up and down the stairs for about twenty seconds. Combine this activity for 40 seconds, then repeat. So that's an effective way to burn calories that only takes a few minutes!
Water and weight loss
Now that we've seen how to burn and control calories, let's turn to the water issue. It is essential for our body but it can also contribute to a feeling of swelling in the body. In fact, it can retain excess water that is causing this sensation. One can also lose the extra weight that results from these excesses to reduce this feeling of swelling.
Excess water in the body
Water is essential for the functioning of the body. In fact, it is 50 to 70 percent of our total weight. The exact figure depends on several criteria, such as the age, gender and constitution of the body itself. The diet we follow can also play an important role in this regard. As a general rule, high-carbohydrate and sodium-rich foods are among the primary culprits for the accumulation of excess water in the body.
If you tried to follow a low carb diet, you probably noticed that you very quickly lost a few pounds more in the beginning. And it is precisely part of the weight that corresponds to the water in your body.
The amount of water stored by the body depends on many criteria. On average, our body tends to store between 0.5 and more than 2 kg of water. But top athletes and people who play sports on a daily basis can have stocks that are up to twice as large. This is not a bad thing at all because these people tend to mobilize these excess water very quickly. Most often, they are used during the next training.
For low carb diets, you can lose almost 70 percent of your body weight. This is particularly true for the first weeks of the plan. For the following weeks, the numbers increase to 20 or 30 percent.
The trick to lose weight and feel less swollen is therefore to focus on a diet low in carbohydrates.
How to lose weight from excess water?
The best way to maintain the weight of excess water is to eat less industrial foods and, above all, less junk food. Crisps, cookies and pizza, for example, all help to retain water in the body. Instead of these, try to favor fruits and vegetables.
Processed foods usually contain a lot of carbohydrates and salt. These last ones make us store water in our organisms. Conversely, whole foods contain a lot of potassium and minerals. These help the body to regain balance without storing excess water. For best results, choose foods that contain potassium. Examples of this type of food are fruits, vegetables, beans ...
The amount of water that can be lost through such a diet varies depending on several factors. Among these, one finds the weight but also the constitution of the body. As a general rule, you could lose a few pounds in two or three days.
Another useful thing to know about this is that regular exercise also contributes to the loss of excess water in the body. Thus, people who practice regular exercise tend to accumulate less excess water than the average person. Moreover, with regular physical activity, we sweat and we lose even more water!
Sodium is the main cause of excess water in the body
Sodium is the main cause of excess water in the body. It is often present in processed foods and in fast food dishes. And when we decided we wanted to lose this excess water, we naturally wonder how to get rid of it.
So, can we dilute or evacuate sodium from his body? Losing excess water from your body will help you feel less swollen and eventually lose weight. But that does not mean we should not drink water! Drinking water is essential for the proper functioning of the body. In addition, it helps us stay in shape and helps fight against aging.
With regard to sodium, the specialists stress that one can not, unfortunately, evacuate it of the body by drinking more liquids. It is the body itself that will get rid of it at its own pace. A healthy and balanced diet can help us in this mission, as well as a particularly intense workout.
So that's how to lose weight by some simple and effective calculations. For an even better result, do not forget to adopt a healthy diet and stay hydrated at any time of the day.