How to lose weight free

People have long thought, how to lose weight for free has been invented many effective methods, which are based on the fundamental principles for weight reduction. Today you will learn how to make a program that is based on the calculations of energy input and energy required for different activities. It would be a nice bonus that, unlike the purchase of fitness equipment, fat burners, etc., the basis for the future, the program will not require any financial costs.

We count calories

As stated in the basic rule of weight loss: "you Need to burn more calories as it gets your body". If we forget this fact, then nothing can go the complete program for weight loss. If you want to remove one pound of fat (about 450 g), you need to burn 3500 calories more that you spend during daily activities. Of course, from them you will not get rid of in a single day, to prevent damage to health, but gradually.

Disadvantages of free weight loss

Below is a step-by-step instruction for all calculations:

1. You have to calculate your basic metabolic rate. We are talking about the minimum number of calories necessary for digestion, breathing, etc – that is, that the vital systems of the body. For calculations using this calculator. However, keep in mind that it cannot be considered 100% accurate.
2. During the week try to keep a record of each activity that you did. Activities, both physical and mental, playing sports, walking, any work – all to write. So you get an idea of the consumption of calories on a daily basis. It only remains to calculate the average value, if you add the results of each day and divide by 7. The article "Calories and activities", which can be used for calculations.
3. Care should be taken, how many calories you get with food. All week keep a close monitoring of their diet and burn, without exception. As in the previous paragraph, counting the results for each day and then determine the average score. The calorie content of different products that you can learn from specific tables.
4. Now remains to determine the basic metabolic rate with the number of calories calculated in the second paragraph. Now from the value subtract the average number of calories consumed (p. 3). If one eats more than is necessary for the activities and the basic level of metabolism, you have all the options that will continue to gain weight.

Example how to lose weight for free — calculate the calorie consumption per day

Ana calculated that her basic metabolic rate is equal to 1400 calories. So she manages to burn 900 calories with regular exercise during walks and lessons at home. If you want to keep your current weight, she needs to get 2300 calories. However, as can be seen from the log calories, with food, Anna gets daily 2550 calories. If it goes further, then every 3 weeks is gaining weight at half a kilo. And to blame the extra 250 calories.

This example demonstrates how easy it is to gain extra kilos, do not even know about it. However, it is just as easy to lose weight, but it is a very long process. You can start with small changes in nutrition and immediately start burning more calories than is obtained from food. We need to find a way to burn off an extra 200-500 calories per day. For example, should be replaced with high-calorie food too much more useful and easy. And at the same time give more time to the sport. The idea is not bad.

How much time is needed to sport

In reducing weight physical activity is an important element. Experts recommend to exercise 200 minutes per week, no less, and that will be 40 minutes per day, 5 days per week.