The most important thing is not to allow occurrence of excess weight, but if it has already happened, try to get rid of these extra pounds as soon as possible. The best response to appearance of extra weight is reduction in daily calorie intake. Otherwise, it will be necessary to resort to strong methods that is unpleasant and not very useful for health.
What should weight loss begin with?
First, you need to try to get rid of all ailments. Then reduce the daily calorie intake so that the body receives fewer calories than it needs for energy. For this, it is important to know what the daily energy need of an adult is.
- Energy necessary for the basic metabolism, that is, the energy that the body expends in a state of rest at room temperature. The need for this energy is 1 kcal per 1 kg of body weight per hour. For example, energy of the basic metabolism in a person weighing 60 kg makes 60 kcal per hour, so 60X24 = 1440 kcal per day.
- Energy needed to cover energy expenditures associated with food digestion. The amount of this energy depends on such factors as sex, age, growth and even climate.
- Energy needed to perform muscle work. Energy needs of this kind can vary significantly depending on what kind of work the person is doing, whether he is engaged in sports.
Energy balance is preserved in the cases when the amount of energy coming from food is equal to its complete expenditure. If the body receives more calories than it needs, their excess accumulates mainly in the form of fat. This happens especially active after complete termination of the body growth (25 years), when the energy requirement of the body decreases. During this period, it is necessary to pay special attention to the diet.
In winter, food should be more caloric than in summer.
Having decided to lose weight, the diet should be made up so that to cover only the energy expenditures of the basic metabolism. When energy expenditures exceed the energy coming from food, then the body’s fat deposits are burning.
However, remember that daily diet for weight loss should be only a specific modification of a normal healthy diet. It is necessary to beware of too fashionable “miracle diets” that can cause serious disorders in the body.
Sometimes people losing weight completely avoid use of carbohydrates and exclude vegetables and fruits from their diet without the doctor’s advice. This leads to serious metabolic disorders and to development of serious diseases, because a certain amount of carbohydrates is just necessary for proper burning of fats and animal proteins.