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How To Lose Weight: The Real Math Behind Weight Loss
When you’re trying to lose weight, every person you talk to will likely have different advice on how to go about doing it and how much weight you should expect to lose. What’s the truth behind these conflicting stories? How can one person lose twice as much weight as another in the same amount of time? The answer lies in knowing and applying the true mathematical equation that affects fat loss. In this article, we’ll break down this math so you can lose weight even faster than before!
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The basics of how many calories your body burns at rest are easy to understand. Anytime you eat or drink, your body takes in energy from a variety of sources. We’re all familiar with how we can lose weight through diet and exercise, but did you know that you burn about 100 calories for every mile you walk? The U.S. Department of Health and Human Services recommends men and women age 19–30 only consume between 2,000 and 2,400 calories per day depending on physical activity level.
If you want to lose weight, aim for 1/2 pound per week. You can accomplish that by eating less than 2,000 calories one day and up to 3,500 calories another. A pound is roughly equivalent to 3,500 calories. If you reduce your caloric intake by 500 each day (or 300 if you have twice as much to lose), then after seven days (or four weeks) you will have lost one pound!
As simple as it sounds, cutting out just one soda per day can save 250 calories per week. That adds up to 13 pounds in a year — without doing anything else differently!
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The first thing you need to know about losing weight is that it’s not just about burning more calories than you consume. Yes, there are some complex equations that govern our bodies and how they burn fuel, but as a practical matter, weight loss (and gain) comes down to nothing more than math. To lose 1 pound of fat per week, it’s recommended that you reduce your caloric intake by 500 calories. This can be done through diet or exercise — or both!
For example, if you eat 2,000 calories per day, try reducing your daily intake to 1,500. Or if you normally walk for 30 minutes every day after work, try walking for an hour instead. Small changes like these will add up over time. And remember, any amount of exercise helps; even 10 extra minutes of activity each day will make a difference.
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When we gain weight, it’s usually because we eat more calories than our body needs to maintain its current weight. The excess calories are stored as fat. When we lose weight, those extra calories in our body have to go somewhere — they are either burned or excreted. Although you may think that you can burn an unlimited number of calories, your body has a set limit — one that’s not too far above your daily calorie intake.
So when you consume fewer calories than your body needs to maintain its current weight, you start losing weight. But there is one caveat here: You can only lose about 2 pounds per week by eating less and exercising more (unless you’re already very lean). This is because it takes about 3,500 calories to create 1 pound of fat. So if you cut 500 calories from your diet each day for 7 days (1 week), then at least one pound of fat will be lost through fat burning.
If you do that every week, you’ll lose about 8 pounds in 4 weeks. However, what happens if you continue cutting 500 calories per day? Well, after another 4 weeks, you would theoretically lose 16 pounds! At that point, however, your body would reach starvation mode — and it would actually begin to break down muscle tissue and store even more fat instead of burning it.
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When it comes to losing weight, everybody has a plan — they just don’t have a strategy. The common belief is that you can eat whatever you want as long as you work out enough. That’s not exactly true. You can’t sit around and do nothing and expect to lose weight. But what actually works? Here are some tips for losing weight safely and effectively…
Some people find that eating less helps them drop pounds more quickly. Other people find that exercising more helps them shed excess fat faster. Again, there’s no perfect formula for weight loss (there isn’t even one for gaining weight), but counting calories and tracking macronutrients — protein, carbs, and fat — can help you figure out your optimal diet-and-exercise routine. To lose 1 pound of fat per week, you need to create a caloric deficit of 3,500 calories per week. That means cutting 500 calories from your current daily intake or burning an extra 500 calories through exercise each day.
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If you’re looking to maintain your weight loss, there are a few things you can do to help out. First off, realize that maintenance doesn’t mean that you have no calories left for a day of eating. It just means that if your goal is not to lose weight anymore, you should get used to eating around those calories. Also, try alternating between days where you count your calories and days where you don’t. This will help you keep track of what works best for you. Remember, as long as you stay within your calorie range every day, it shouldn’t matter how many calories on which days (just make sure they add up).
This strategy will also keep your body from getting too used to one type of intake (i.e., counting), which will make it easier to stick with in general. Lastly, remember that when you’re trying to maintain weight loss, it’s important to focus on lifestyle changes rather than quick fixes. Eat more fruits and vegetables; exercise regularly; drink plenty of water; and limit alcohol consumption — these are all habits that will improve your health regardless of whether or not you lose weight!
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