Proven Ways to Achieve a Comfortable Weight

If the scales show too many pounds, there are a number of things you can do to achieve your comfortable weight. For example, getting enough sleep will help you lose weight. Did you know that when you are extremely tired, you feel full later? At this point we will also tell you what else you can do and how you can learn to listen to your body.

Determine your body weight

First, determine your body weight. With our BMI calculator you can objectively check whether the scale shows too much or too little. You should only lose weight if you actually weigh too much. If so, first ask yourself the following question: How many pounds do I want to lose? When this is established, you should aim for a weight loss of no more than 0.5 to 1 kilo per week. You can achieve this realistic milestone by saving around 3,500 to 7,000 kcal per week.

Body weight and BMI have a huge impact on our health. But the distribution of body fat and the waist size also play an important role.

How to reach milestones

The energy requirement calculator gives you an initial assessment of which energy supply is the right one for you to lose weight slowly.

First you calculate your calorie requirement with our energy requirement calculator based on your personal data. A value will appear on the screen, e.g. B. 2,500 kcal, which states the daily amount of calories you should consume in your current situation in order to keep your body weight constant.

To lose 1 kilo per week, you need to save around 7,000 kcal per week. Spread over the entire week, this is approx. 1000 kcal less per day than the calculated requirement. In our example, this results in an energy consumption of approx. 2,500 - 1,000 = approx. 1,500 kcal per day.

Please note: If you determine a value of less than 1200 kcal per day in our calculation example, you should still not base your daily energy intake on a value lower than 1200 kcal. With less energy intake, it will be difficult to become fully satisfied and get all of the necessary nutrients in sufficient quantities. In addition, your metabolism adapts to the relatively low energy intake - there is therefore the risk of a “yo-yo effect.

Changing Your Diet

Calculate your basal metabolic rate . Before cutting calories to lose as much weight as desired, first understand the number of calories you typically burn per day. The result you get is known as basal metabolic rate ( basal metabolic rate / BMR) and can be used as a guide to determine the number of calories you should eat per day, as well as the number of calories you should burn through exercise.

To make the process of calculating your basal metabolic rate easier, you can use the online calculators available on various websites.

In fact, there are many different types of formulas that can be used to calculate your basal metabolic rate. Although the concepts vary, you generally still need to convert your height and weight into centimeters (cm) and kilograms (kg). For example, if you are a human and you want to use the modified Harris -Benedict formula, do the calculation using the following formula: 88.4 + (13.4 x your body weight) + (4.8 x your height) - (5.68 x your age).

Set a new daily calorie goal to achieve a calorie deficit of 1,500 per day. Since 1.5 kg equals 10,500 calories, you should cut 1,500 calories per day by making diet and exercise changes. Once you know how many calories you burn per day, try subtracting 1,500 for a new daily calorie goal. However, make sure that women do not eat less than 1,200 calories per day, and men do not eat less than 1,500 calories per day.

For example, if your basal metabolic rate is 2,756, then you can consume up to 1,256 calories per day to create a calorie deficit of 1,500. Supposedly, doing so will cause you to lose 1.5 kg of weight in a week.

If your basal metabolic rate is 2,300, it means your calorie limit is only 800 calories per day. This number is very low and puts you at various health risks, such as heart problems and kidney disease. Eat at least 1,200 calories per day, and set a goal of burning an excess of 400 calories per day through exercise.

Keep track of food entering the body using the application or a special food journal . The only way to ensure that your body does not consume excess calories is to keep track of all the types of foods and beverages you consume every day, with the help of a cellphone application or a special food journal. Try counting the calories in each food and drink to find out how many calories you are expending. Then, record the results in an app or specialty food journal.

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