You eat to live, you not live to eat!
Being healthy is a precondition of all other goals !!!
When we hear a word “Diet” we immediately think of starvation on malaise etc. But in fact,diet is the life style. You can be on diet and not be hungry.It is a one hole concept of your life for better life,for better tomorrow and today.It is a concept of life where you have a lot more energy and you feel much healthier.
For this, you need to change your habits.To replace them with the new one.To speed up your metabolism,to enlarge the consumption of fat tissue,and with that to cut down your body fat percentage at 15% for man and 20% for women.
This is not hard,believe me .You must know what you eating .You must know how much calories you need per day to keep existing weight, to lose weight or to gain weight.
Metabolism is the process by which calories from food into our bodies are convert into energy.
A calorie is the amount of energy required to heat one gram of water by one degree.For example:
-1 g of the protein gives 4 cal,
-1 g of carbohydrate gives 4 cal,
-1 g of fat provides 9 calories .
Basal metabolic rate (BMR) is is the amount of calories how much a person spends in idle status.About 78-80% the total energy consumption went to this metabolism.This BMR is different from person to person,and it is about 2.000 calories ,but this is a unisex formula with which you can calculate it approximately:
– BMR= 655 + (9,6 x weight in kilograms)+(1,8 x height in centimeters)- ( 4,7 x age in years)
The number that you get multiple with 1,2 if you train a little or you are not active, 1,5 if you are active 3-5 days per week and with 1,9 if you are very active,every day.
Let’s say that you are get a number of 2.200. That is your number of calories which you will spends in idle status. Add on that about 20%,which is 440 calories,and that is you Daily consumption of calories.
If you want to lose any weight you should eat a less calories than 2.200 per day,about 20%.
If you want to gain your weight you should eat more calories then 2.200 for about 20%.
This is so simply,right.The metabolism naturally slows down over time, and this is normal. But if you are active you can use some tricks by which you’re going to speed up your metabolism.
I will write more about that in next posts,so stay tuned.
Don’t forget You Can Do It !!!