How many calories do you need to burn to lose weight? Energy metabolism or how many calories you need to burn per day to lose weight

Excess weight is the scourge of a modern person who is looking for all kinds of ways to get rid of extra pounds. And if you can’t play sports or be active, it’s important to understand how many calories you need to burn per day to lose weight. Each person can find out how many calories they need to spend per day in order to lose weight, but not gain extra pounds.

The main goal of a person losing weight is to create an artificial energy deficit. This will force the body to use it from its own “deposits”.

Formulas for calculating the required number of calories for weight loss

Before answering questions, it is important to clarify how many calories the body needs for normal functioning. It will be useful to know the amount of energy spent. For each person, this calculation will give a different indicator, which must be taken into account when drawing up your dietary program.

You have to calculate:

Basic metabolism is the very minimum without which it is dangerous for the body to do without. This is the ultimate bottom line, which allows us to exclude the development of various pathological processes.

A simple formula is used for calculation:

Z kcal = 1.85* height (cm) + 9.56* weight (kg) + 665.09 – 4.67* age (years).

General metabolism is the costs that the body will produce during the day. They directly depend on a person’s age, physical activity and lifestyle. An athlete will need much more energy than an inactive person who practically never leaves the house or spends the lion's share of time in the office.

To calculate the indicator, use the following formula:

Y kcal = Z * k.

The presented formula uses the indicator obtained from the previous one, as well as special increasing coefficients. They will determine the level of activity and age.

For calculations, use the following indicators: 2–2.4 (athletes and those who engage in physical education every day devote a lot of time to training); 1.4–1.69 (minimum loads for the body, among such people are those who do not devote time to sports activities at all, and also sit for a long time due to their occupation); 1.7–1.99 (for those who devote time to training, but are not actively involved in them; people who work physically also fall into this category).

Example of calculating caloric intake level:

With a height of 175 cm, weight - 75 kg, age - 30 years, it is important to understand how much you need to consume and how many calories you need to burn per day in order not to gain weight if you work in an office and exercise is irregular.

Simple calculations make it clear to the lady that she should not consume less than 1550 kcal per day (approximately) in order to lose weight, but not exceed 1900 kcal (approximately) so as not to gain kilograms. The diet requires cutting off 350–400 calories every day, which will need to be burned through physical exercise.

How and what physical activities help women lose weight?

Having figured out how many calories you need to burn per day to lose weight, you need to turn your attention to sports activities. They allow you to effectively burn those 400 kcal, which according to the formula turned out to be unnecessary for the body.

Playing sports is a real need for a modern person who no longer spends a long time in the field, but is engaged in mental work.

Physical activity will allow you not only to lose extra pounds, but also to relax after a hard day at work.

How to properly lose weight through exercise?

It is important to understand that weight loss occurs according to a certain pattern:

You should exercise regularly. Otherwise, losing weight will be difficult - you will need to seriously limit yourself in food, and this is already dangerous for your health.
In the very first days after the start of classes, the weight loss result will be impressive, but you should not praise yourself and delude yourself - the first person to lose water. Adipose tissue does not give up so easily, and therefore you will have to continue exercising.

Having realized that without sports activities it will be difficult to lose weight, you also need to find out how many calories to spend per day to lose weight. You can play any sport, but you can spend the most on certain ones.

What sports to do to lose weight?

To lose weight, you should choose one of the following types:

Having found out how many calories you need to burn per day, you should evaluate the possibilities and costs of each type of proposed sports activity. They all affect a person differently, but it’s still better to do them in the morning.

If you are sorely short on time, you can shorten your morning nap to make time for running. Half an hour is enough for this, but in 30 minutes the body will tone up and begin to actively burn accumulated calories, and therefore the time will not be wasted.

Some sports can be interspersed with each other to get excellent results and set your body up for weight loss. Jogging or race walking can be combined with swimming, dancing, yoga or other activities. This combination makes it possible to increase the effectiveness of each workout and not offend yourself with food.

How to burn more calories every day?

Once you know how many calories to burn per day to lose weight, you can increase your own results many times over by turning your attention to additional options. In order not to gain weight, but to lose it, you should:

Even in the office, fitness trainers advise not to relax at the desk, but to remember the contours of your figure. To tighten your legs, you can tense the muscles of your abdomen, buttocks, and calves for 10 minutes every hour. You can hold an object between your legs and hold it for several minutes. This will tighten the muscles and skin, make it firm, elastic, and make the body contours beautiful.

To start metabolic processes in the body, you should drink a glass of clean water first thing in the morning.

Add runs. This is especially true for those who have their own home or have the opportunity to get out of town at least for the weekend. Do not deny yourself movement on the treadmill, which is available at the nearest fitness center. Morning and evening jogging allows office workers to take care of their health.
Dancing. This is a great activity for someone who is busy creating but wants to take a break. You can move to energetic music while cleaning the house.

Having found out how many calories you need to spend per day in order not to gain weight and lose weight, it is important to choose a sports activity to your liking. If exercise isn't fun, it won't do much good. You should try something new, but don't stop.

How long does it take to burn 1 kg of fat?

How many calories do you need to burn to lose 1 kg? To do this, you can choose one of several sports. To burn the energy contained in 1 kg of fat, you can choose:

Hard training allows you to actively get rid of extra pounds, which is also facilitated by proper nutrition.

There are several foods that will help you get rid of extra calories, fill you up, and not harm your body.

What foods to eat to burn fat?

It is important to understand not only how many calories you need to burn to lose 1 kg. Only 30% of success will depend on sports training. Nature gave the remaining 70% to food. You will need to create a menu correctly so as not to gain excess weight.

Some foods trigger or enhance metabolic processes, and therefore can be consumed for weight loss. These include:

Fruits and vegetables high in fiber. It is this that allows the body to be satiated and not require food supplements. Fiber also activates the digestive system, as it serves as food for valuable bifidobacteria and lactobacilli.
As a treat, you can choose berry sorbet or natural juice, but frozen. It should be consumed in this form, since in this case the body needs to expend a certain amount of energy to heat the product to body temperature.

It is important to eat food slowly, choosing each piece with special care and scrupulousness, so that it brings both benefit and pleasure. Gradual consumption of food does not lead to overeating; the signal of saturation comes before a person overloads his stomach.

After eating food, you should not go to bed immediately. This leads to the release of food into the esophagus, reflux. You need to get out of the house to go for a walk. This activity burns calories, activates metabolic processes, and prevents new “fat” from developing.

Since each person has a personal metabolic rate, nutritionists recommend reducing portions gradually. To begin with, you can reduce the amount of food you eat by at least 300–400 kcal. Such restrictions will not harm the body, which will quickly get used to the new nutrition system and begin to lose weight.

The goal of most people who actively count calories, exercise, and limit their diet is to eliminate excess fat. This same fat in our body also has its own calorie content. That is, this is the number of calories that need to be spent to burn a certain amount of fat. Let's consider what the calorie content of human fat is and what it consists of.

The answer to the question of how many calories are in human fat is 7716 kcal per kilogram. If we convert this value into pounds, we get approximately 3500 kcal per pound of subcutaneous fat.

One gram of pure fat contains 9 kilocalories. But why then is the number of calories in human fat different? The fact is that it is not fat in its pure form. It contains small amounts of water, connective tissue and other ballast compounds. These impurities are not taken into account when calculating fat in foods, but when calculating calories in a person’s subcutaneous fat, they need to be taken into account.

It follows that a gram of subcutaneous fat contains 7 kcal, rather than the usual 9.

Knowing how many calories are in 1 kg of human fat, you can calculate how many calories you need to burn and consume to lose as much weight as you want. To lose weight, you need to create a calorie deficit, that is, spend more energy than you consume through food. Just create a difference of 500 kcal, and in two weeks you can lose a kilogram of pure fat.

If you create a calorie deficit of 1000 kcal daily, you can reduce the period of losing a kilogram of fat to one week. This is the speed that is still considered safe, but faster weight loss is fraught with negative consequences.

Please note that the express diets that are loved by many, through which you can lose a couple of kilograms in just 2-3 days, remove fluid from the body, which quickly returns when a person adheres to his usual diet again. Fat disappears later, and to get rid of it you need to regularly adhere to proper and moderate nutrition and exercise.

The role of fats in the human body

Fat reserves in the body have completely natural and necessary functions: they are responsible for protecting internal organs and supporting the body if you have to starve. It helps to recover from illness and enables women to bear and feed a child.

However, if fat is allowed to exist uncontrollably, in quantities that exceed the norm, it will begin to influence a number of processes occurring in the body. Abdominal fat affects and disrupts hormonal levels. With a high fat content, internal organs work hard. The body requires more and more calories, accordingly, the person overeats and gains even more weight. Excess weight puts stress on joints, blood vessels, limbs, and increases the risk of a huge list of diseases.

Therefore, it is important to keep your fat level normal and get rid of excess deposits. At the same time, it is important to know not only how many calories are in one kilogram of human fat, but also how to burn it correctly, since with a sharp and incorrect weight loss, it is not fat that will be lost first, but fluid and muscle mass, and the consequences can be very dangerous.

If you lose weight very quickly, you will lose more muscle mass than fat.. As a result, muscle tissue that is capable of burning fat will disappear, and metabolic processes will slow down. Fats do not consume as many calories as muscles, which are destroyed under the influence of rapid weight loss. At the same time, the overall appearance of the body deteriorates, as the skin sags. When the diet comes to an end, the body first of all restores lost fat reserves, and only then begins to restore muscles, but still not to the same extent as before. As a result, weight becomes less, but not due to fats - there are more of them in the body, even if the weight is the same.

To maintain your weight at the same level, you need to consume significantly fewer calories, since fat uses nine times less energy than muscle mass. That is, you will have to go on an even stricter diet. And these are new negative consequences. The body will not cope with the restrictions, and will try to do everything to ensure that the fat in the body remains and increases, because it is a reserve in case of just such emergency situations. Metabolism will slow down significantly and, thus, you will only worsen both your figure and your health, although you want completely opposite results.

Properties of human fat

There is an opinion that the number of fat cells in the body is determined by a hereditary factor, such as eye or hair color. However, there is other information that refutes this opinion, and it lies in the fact that the number of fat cells in a child is determined by how the mother ate. It also became known that in obesity, fat cells can divide on their own, and then only surgical intervention can help overcome them.

Fat in the body is divided into several types: brown, subcutaneous and internal. The brown type of fat is needed so that the body can maintain the correct temperature. There is enough such fat in the body of infants - it protects them from hypothermia. , as its name implies, is located directly under the skin and represents the familiar cellulite. This is exactly the type of fat that we constantly struggle with. As for internal or, it is deposited on the surface of human organs and inside them. Fat can grow into muscle tissue and even penetrate into the heart.

Together with the blood, excess fat circulates through the vessels, clogs them, and is deposited on the wall. It becomes difficult for blood to penetrate the body's cells, blood pressure rises, and possible malaise. Cholesterol plaques cause stroke and heart attack. Therefore, it is important to get rid of not only the fat that is visible to the naked eye, but also to free the internal organs from it. Despite the fact that the effects of different types of fat are different, their calorie content remains the same.

Features of fat cell breakdown

The fat itself is located in adipocytes or fat cells. To extract it from there, it must be transformed into fatty acids and glycerol. To begin the breakdown process, you need to reduce the level of fatty acids in the blood (through diet) or increase the concentration of ATP breakdown products (through sports), which supply energy reserves and require fatty acids for their formation. We are not talking about glycerol now. Once in the blood, fatty acids move along with proteins and albumins. Their quantity determines blood viscosity and albumin content. This is another factor to consider when losing weight quickly.

Fatty acids are partially consumed for ATP energy resources with the participation of muscle contractions. Muscle activity promotes the utilization of fatty acids. At the end of the acid breakdown process, carbon dioxide and water are formed. After decomposition, water exceeds fatty acids by mass by 7.5 times. Thus, if you lose no more than 500 grams of fat per week, then it is safe. If, say, 1.5 kg of it per week is lost, then the volume of blood per day should increase by 1.5 liters. In total, a person has about five liters of shelter, so the increase will be 30%. And the additional liquid formed when burning fat passes through all vessels, loading the heart, kidneys, and internal organs. If fats are burned very quickly, this leads to severe wear and tear on the heart and kidneys. And this is another factor against rapid weight loss.

If weight loss occurs only through dieting, without sports, then this is also not the best scenario. Accelerating the weight loss process leads to an increase in the concentration of fatty acids in the body, increasing the risk of cholesterol deposits in blood vessels. If the muscles do not burn fat, it penetrates the liver and puts too much strain on it. Over the course of several strict diets, the liver can become heavily filled with fat cells and become a fatty organ, which provokes cirrhosis of the liver. Physical activity will help prevent fats from entering the liver. The diet should have enough protein, which takes part in the formation of muscles, which take an active part in the utilization of fat. It is also important that the body receives enough vitamins. It is also useful to consume flaxseed oil, which helps normalize metabolism.

Now you know how many calories are in one kg of human fat, and how the process of burning this substance occurs. Remember that fat loss should be safe and moderate. It is important to listen to your body and not overdo it.

If you ask why exactly 700 calories, then this will be the answer to the question of how many calories a woman and a man need to burn per day to lose weight. It is not clear where this figure came from? It's very simple: according to scientific research, if you burn 700 calories every day (if nothing else changes in your routine), then after six days, or every six days, your body will lose 540 grams of weight.

There are many ways to burn calories, some of them are even quick, but to burn per day
With such a quantity, your fitness classes should be intense. So be sure to consult your doctor if you have any health restrictions before you start.

Swimming

It’s not for nothing that I included swimming here, as you guessed. And if you're wondering how many calories swimming burns, I can tell you that you'll burn 700 in 68 minutes. In addition, swimming works almost all the muscles in your body while being gentle on your joints.

After we found out how many calories you need to burn per day, we also looked at some of the types of fitness that can effectively burn 700 calories. In fact, of course, there are many ways to burn such a quantity, but this should not be your only and final goal when doing fitness. Choose the best time for training and exercise, thinking not only about moving calories from your body, but that you are choosing a healthy lifestyle, which, in addition to health, also brings you a great mood for the rest of the day.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2013-08-25 Views: 866 753 Grade: 4.8

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The answer to this question is quite simple. First you need to find out how many calories you burn on average per day. To do this, use the calculator below. He will calculate your energy consumption using Tom Venuto's formula. This is both a fairly simple and accurate formula. In addition, your energy expenditure will be multiplied by the coefficient of your daily activity. After all, the more you move during the day, the more calories you burn (under the same conditions). It is important to indicate exactly the average value of your activity per day.

COUNTING CALORIE CONSUMPTION
Floor: HUSBAND OF WIFE	Age: 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100	Weight: 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200	Height: 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220
Physical activity level: Minimum (sedentary work) Average (I walk or drive a lot) Increased (mainly physical work) High (hard physical work) Extreme (load cars around the clock) Lose weight Relief: no change in weight Muscle mass and strength Only strength without mass Number of workouts per week: not training 1 workout 2 workouts 3 workouts 4 workouts 5 workouts 6 workouts 7 workouts Calculate

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Reasons why weight does not fall, even if you eat little.

1. Eating too infrequently. When losing weight, you need to eat 5 – 6 times a day. Yes Yes! The more often you eat, the faster your metabolism. And vice versa. In response to rare meals, the body begins to slow down the metabolic rate, trying with all its might to conserve energy. That's why . 2. Incorrect distribution of proteins, fats and carbohydrates. If you noticed, the program also gives you information about how much protein, fat and carbohydrates you should consume within the calorie content of your diet. And this is not without reason. Usually,

Sooner or later, people who are seriously concerned about their figure come to mathematical calculations. From the vague desire to lose weight by summer, a clear task is formed - how many calories you need to burn to get rid of three kilograms. The calorie counting method works for millions of people who are losing weight.

What are calories and how do they affect a person’s weight?

The concept of calories comes from physics. This is the scientific name for the unit of measurement of the amount of heat. What does this have to do with the food on the dinner table? Everything is logical: food serves as fuel for the body. The calorie content of a product is usually used to denote the amount of energy received by the body when it is fully absorbed.

A person must utilize the calories obtained from food or, as is often heard, burn them. Part of the energy is spent on metabolism, part on activity, and a certain proportion on heat production. When the body takes in more calories from outside than it expends, offensive extra pounds begin to appear on the body. Actually, this basic knowledge about calories is an illustration of the popular observation “he who eats a lot and moves little gets fat.”

Typically, people who are losing weight use it and carefully study the packaging of food products in stores - the calorie content must be indicated on it. It is convenient to record all data in a food diary in order to understand the nutritional value of your daily diet.

The average consumption rate for an adult is no more than 2000 kilocalories (kcal) per day. Of course, this indicator is the “average temperature in the hospital.” The individual norm of kilocalorie consumption takes into account gender, height, weight, level of activity, and age.

How many calories do you need to burn to lose 1 kg?

Usually people set themselves a specific goal - for example, to lose 1 kilogram. How many calories do you need to process in this case?

One kilogram of fat contains about 7700 kcal - this is how much you need to burn to lose the desired weight. If during the day a person consumed 2000 kcal and burned 2600 kcal, then the remainder will leave him with a deficit of 600 kcal. As soon as these balances (daily calorie deficit) add up to the cherished 7700, we can talk about losing 1 kilogram of weight.

Of course, the scheme is quite conventional. The process of losing weight in each individual case proceeds differently; at first, weight changes to a greater extent due to lost water and muscle mass, rather than fat. For accurate control, you need to weigh yourself in the morning and evening.

How to calculate your daily calorie intake

It is easy to find out exactly how many calories a particular person needs thanks to specially developed formulas.

There are two popular calculation methods in dietetics. Working with them may seem difficult at first, but it is not. The main thing is to correctly measure all your parameters and take a calculator.

The calculations will consist of two parts. First you need to calculate your basal metabolic rate. This is energy at absolute rest. Reflects the number of calories the body needs to ensure the functioning of internal organs, blood flow, food digestion, tissue regeneration and other physiological processes.

Calorie needs depend on many factors:

Age. Thus, a growing child’s body needs significantly more energy than an aging one.
Floor. Generally, men need more fuel than women.
Weight, height, volume of muscle mass of the body. The larger they are, the higher the calorie requirement at rest.

The second part of the formula is an individual coefficient that evaluates a person’s physical activity.

The following classical gradation of coefficients is adopted:

Lowest load (sedentary, office work) – 1.2.
Low activity during the working day, light irregular training – 1.375.
Sports or fitness training at least 4-5 times weekly (or daily work associated with moderate physical stress) – 1.4625.
Engaging in energy-intensive sports at least 4-5 times weekly – 1,550.
Daily regular sports activities – 1.6375.
High intensity training daily or twice a day – 1.725.
Hard work or high-intensity training twice a day – 1.9.

The first formula is most accurate for physically active people. Still, in 1919, when these calculations were made, humanity was more mobile.

Basal metabolic rate is calculated as follows:

Women: 655.1 + 9.6 x M + 1.85 x R – 4.68 x H.
Men: 66.47 + 13.75 x M + 5.0 x P – 6.74 x H.

M – body weight in kg; P – height in cm; B – age.

The second formula is a newer method for calculating your basal metabolic rate:

Women: 9.99 x M + 6.25 x P – 4.92 x H – 161.
Men: 9.99 x M + 6.25 x P – 4.92 x B + 5.

So, the basal metabolic rate has been calculated. The resulting figure must be multiplied by an individual coefficient that evaluates daily physical activity (numbers from 1.2 to 1.9). You will get the required number of calories that can be consumed without fear of gaining weight.

For example, if a woman's calculated basal metabolic rate is 1500 kcal, she is busy with office work and occasionally does light exercise, her daily nutritional intake should not exceed 2100 kcal.

In order to lose weight, you should either reduce the number of calories consumed by 10-15%, or increase their consumption through physical activity. The following formula is also popular for women: weight loss = daily kcal requirement - 300 kcal + good physical activity.

In addition to the numbers in the calculations, you need to listen to your body. The real daily caloric intake can be determined by assessing your well-being, manifestations of hunger and the numbers on the scales. You should not allow your health to deteriorate when losing weight. The process must be controlled.

Limiting the total amount of food, reducing its calorie content, and increasing physical activity will lead to weight loss. It is important to ensure a balanced diet; too strict diets can harm the body.
The most optimal result is achieved in combination: by reducing the calorie content of food and increasing physical activity.
The bulk of calories (80-85%) should be consumed in the first half of the day.
Food should be chewed thoroughly
For breakfast, it is recommended to eat complex carbohydrates and fiber, the digestion of which requires the body to spend a lot of energy.
Maintain drinking regime
You should not overeat; you should finish your meal feeling slightly hungry.
You need to control your weight, weigh yourself at least once a week
You should increase your household activity - walk more often, if possible avoid the elevator and car, move more while doing housework, etc.
The required physical education minimum is an hour of intense walking every day.
Night sleep should be at least eight hours, and it is recommended to go to bed before midnight.
Morning exercises most intensively eliminate fat deposits, so it is necessary to exercise or jog every morning
Outdoor exercise is preferable to indoor training
Exercises should be regular and long-lasting, since fat begins to be burned after 15-20 minutes of sports training;
The best ways to burn calories are running, cycling, swimming, and jumping rope.

What type of activity burns how many calories?

Sedentary office work with an eight-hour workday takes away
500 kcal.
Mechanical labor, which requires minimal physical effort, burns 1000 kcal.
Moderately hard work – 1500 kcal.
Hard physical labor, including professional sports, takes 2000-2500 kcal or more.
Any human activity involves energy expenditure. Even in sleep, 50 kcal/hour is spent.
Experts have calculated that reading aloud can burn 90 kcal/hour.
Walking will take 190 kcal/hour.
One hour of fast, intense walking – 300 kcal.
Energy expenditure for housework can reach up to 240 kcal/h.

By increasing your non-sports activity, you can burn significant amounts of calories. However, it is unlikely that you will be able to lose weight by doing only ordinary household chores. The body will require more serious physical activity.

Among the leaders are running up the stairs and jumping rope, which will take up as much as 900 kcal per hour.
Intense running – about 750 kcal per hour.
Cycling quickly for an hour can burn 540 calories.
With the help of ski runs, you can get rid of 485 kcal in an hour.
Swimming will burn 460 kcal per hour.

Warnings for losing weight

Doctors prohibit reducing daily caloric intake below the limit of 1200 kcal for women, for men this limit is 1600 kcal. Nutrient deficiencies can be detrimental to health. Strict diets will only bring exhaustion and lack of energy.

The diet of a person who is losing weight must be varied and balanced. The body must constantly receive all the vitamins and minerals it needs.

You should not lose weight at a rate of more than four kilograms per month. Losing weight intensively is not recommended, so as not to plunge the body into stress. The slower the process of losing weight occurs, the higher the likelihood that the lost kilograms will not return to their places.

Ideal weight is an achievable goal for everyone. To maintain the acquired shape, you need to monitor energy metabolism and not consume more calories than you can burn.