The best way to lose weight is to reduce the
average calorie intake for women or for men, but most dieters believe that you
shouldn’t reduce your average calorie intake too much, in fact you can lose
some fast weight, but you can't maintain this diet for long time and
furthermore your body will enter the starvation mode and starts to store more
fat for the black days as your body supposes.
The most successful way to lose gradually weight
is to lose 0.5 Kg of fat from your body every weak (This is the healthy and
scientific weight loss rate). Also if you know that every 0.5 kg of stored fat equal
3500 calories, then you need to burn 3500 calories every weak which means
burning 500 calories per day. You can reduce your average calorie intake by 250
and increase your activities by 250 calories or what suitable for you to
give the total calorie reduced by 500 calorie per day.
Remember if you want to lose weight, your average
calorie intake should be less than the calories your body burns (eat less than
you burn) but don’t deprive yourself otherwise your body will enter the
starvation mode and starts to store more fat.
The
following is a detailed nutrition plan to successfully reduce calorie intake
for women or men to lose weight
How to reduce calorie intake:
·
Determine your calories needed
every day using this simple formula:
Resting Metabolic Rate (RMR) = (body weight
(in pounds) x13)
Where (1 kilogram = 2.2 bound).
Ex. If your weight is 80 kg,
then your calories needed (RMR) = 80 kg x 2.2 bound x 13 = 2288 calories per day.
·
Determine your target or healthy
weight using the BMI formula:
BMI = Weight (Kg) divided by
Height (m squared) (read this article to know the normal weight for women)
·
Put a plan to lose 0.5 kg per weak
(i.e. 3500 calories per weak = 500 calories per day)
·
Calculate the calories in your
foods using this site
·
Use the cyclical zigzag calorie rotation: you can reduce your calorie
intake by eating less 3 days and eating more 1 day and reaping this again.
·
Eat small and frequent meals.
·
Your body metabolism is being raised at the morning and decreases at the
afternoon, so you should eat more at the breakfast and less at the dinner and
in between eat about four middle meals.
Thanks for visiting
Dr/ Mohamed Attia
Download a free nutrition guide here http://mannadietebook.blogspot.com/
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