Let’s imagine you’ve got a member card to a luxury fitness club and have regular workouts, or do your daily jogging routine, or you don’t have a car and walk around a lot as your fitness bracelet indicates, or… There might be more possible options, but with one dissatisfying result – weight remains the same, or weight loss is very slow. What are possible reasons?
Let’s imagine you’ve got a member card to a luxury fitness club and have regular workouts, or do your daily jogging routine, or you don’t have a car and walk around a lot as your fitness bracelet indicates, or… There might be more possible options, but with one dissatisfying result – weight remains the same, or weight loss is very slow. What are possible reasons?Psychologically it might be quite difficult to continue regular physical activities when your weight is stuck or even extra kilos are gained. It’s a kind of a stumbling rock on the path to a fit body. “I go to the gym and do not lose weight!” young ladies panic, when see no results after sweating six months in a gym. And only the most cold-blooded can continue their fitness plan at this critical moment. Unfortunately, in many cases people do not realize a simple connection between healthy nutrition, balance of consumed and expended calories, and level of physical activities. Weight-loss and nutrition industries confuse us on a daily basis, with magic promises to lose 5 pounds in a month or to become fit and slender by your Hawaii holiday (that is actually in two weeks). But the best strategy is to have a clear understanding of how our bodies work, what are processes of consuming and expending calories and how they influence bodies, than it’s easier to get a well-balanced approach in all aspects – healthy nutrition, physical activities and enough rest – and you’ll be much closer to your perfect shape, and, moreover, feel healthier, more luminous and active.
WHAT IS NATURE OF CALORIES?Nutrition experts define a calorie as a unit of energy that is obtained by people from food and drink. To live full and active life in a healthy body, a person should regularly consume his/her specific daily caloric intake. And extremely important is to understand that every kind of food or drink has a caloric equivalent and influences your energy intake and, at long last, your overall health condition. People who do not realize importance of caloric intake are at risk to gain or to lose more kilos than they planned. To be aware of the link between losing and gaining weight, you have to understand the calories’ role in a human body – they, as units of energy, supply an organism with energy and ensure its normal functioning. But what is most crucial – there is a direct link between caloric intake and calories expenditure, a person who wants to lose weight, has to burn more calories than consume. And vise versa. But also it’s essential to understand the fact that simply cutting caloric intake without regulating a daily diet is not the best ‘losing weight’ strategy, as people might feel hungry on limited calories and finally give up. But nevertheless, it is necessary to identify a person’s specific need of calories, and it can be done by following three simple steps below:
- IDENTIFY LEVEL OF ACTIVITY First, it’s a good idea to identify your current level of activity; these are descriptions with corresponding scores: Sedentary: No physical activity, no exercise at all (1.2) Slightly Active: Office job. Exercise 1-3 times a week (1.375) Moderate: Office job. Exercise 1-5 times a week (1.55) Active: Office job. Exercise 6-7 times a week (1.725) Very Active: Physical work. Exercise almost every day (1.9)
- CALCULATION OF BASAL METABOLIC RATE When you understand what range of activity you are at, then calculate your BMR that indicates the energy, which is needed by your body to ensure its normal functioning. When you know your BMR and the regular activity range, you can count the required amount of calories to maintain your weight within the scope of your preferable physical activity by the following formula: BMT x Range of Activity = daily intake of calories.
- DEDUCTION OF CALORIES The final step you have to do in this strategy is to deduct calories from your calculated daily intake of calories. This 3-steps strategy works similarly effective for losing or gaining weight, and getting into perfect shape.
And of course you have to pay attention to the quality of your diet, to eat regular breakfast, enough fiber, complex carbs and good “unsaturated” fats (nuts, seeds, and vegetable oils). Good luck!