According to the report published on the health related website 'itthis.com', if you want to lose weight (Weight) you have to spend more calories than you take in a day. On the contrary, the weight will increase. Easy to say but hard to do. It is not possible to control weight by just counting calories and expenditure.
What you are eating, how much nutrition (Nutrition) you are getting, how is the quality of food, many factors act as influencers here. Along with the effects of sleep habits, stress, hormones, physical exertion etc.
Trista Best, registered dietitian and nutritionist at Balance One Supplements, a health care company, says, “Each person's metabolism is different. This metabolism controls how many calories a person will consume daily. In medical terms we call this 'Basal Metabolic Rate (BMR). Its value indicates how many calories a person should consume every day."
He also said, "Harris-Benedict formula is a method to calculate the calories required for the body's daily work." We can do this calculation.”
"Let's do the gender calculations first."
Formula to calculate BMR of a woman:
655+(4.35 x body weight in pounds)+(4.7 x height in inches) – (4.7 x age).
Source for men:
66 + (6.2 x body weight in pounds) + (12.7 x height in inches) – (6.8 x age).
"For example, a woman who is 5 feet 6 inches tall, 40 years old and weighs 160 pounds has a BMR value of 1483."
Now let's bring the aspect of physical work.
If a person wants to stay at his current weight, to find out how many calories he needs to consume daily, he needs to calculate his physical activity level.
To do that calculation, those who don't exercise at all or do moderate exercise should multiply their BMR by 1.2.
Those who do light exercise one to three days a week should multiply their 'BMR' by 1.375.
If you do moderate exercise three to five days a week, multiply by 1.55.
If you do vigorous exercise six to seven days a week, your BMR will be multiplied by 1.725.
And those who do heavy exercise twice a day should multiply their BMR value by 1.9.
Now, if the woman in the example given above does some exercise every week, multiplying her 'BMR' by 1.375, according to this equation, results in 2039.
That is, this amount of calories he has to take every day to maintain his current weight.
The right level of calorie deficit
Jack Coxall, co-founder of London's 'Fitness Lab' and exercise instructor, said, “If someone wants to lose weight, they need to create a caloric deficit in the body. That is, you have to consume more calories than the amount of calories you have taken. And the deficit should be maintained until the desired weight is achieved."
"The target should be to maintain a deficit of 15 to 20 percent in the primary."
Going back to the 40-year-old woman's example, a 20 percent calorie deficit would mean about 400 calories. That is to be limited to 1,600 calories per day.
Calorie control for weight loss is either reducing calorie intake or increasing physical activity or a combination of the two.
Understanding the needs of the body
"The main reason people fail to lose weight or try too hard to get results is because they're out of whack with their caloric intake to begin with," says Coxall.
"This calculation of calories is actually just an idea, it is not possible to find out the exact calorie demand of the body in this way. The calculation is good to start with but may need to be changed later.”
Dr. of 'Sashe Infusion', the manufacturer of energy drink in the United States. Waqas Ahmed Battar said, "Severe reduction of food intake initially gave very good results, but it changed at the same rate. Sometimes the lack of food is so acutely felt that one wants to give up everything. So it should be reduced slowly.”
"Reduce calorie intake by 10 percent at first, gradually reduce further as you get used to it."
Although counting calories is a good method in the beginning, you should keep an eye on your waistline in the long journey of losing weight.
Are old clothes loose or tight? How is your sleep? Do you feel more enthusiasm at work than before? Increased attention?
Finding answers to these questions is more important than how many calories went in and how many came out.
