[ad_1]
While this is not an ongoing problem Counting Calories The substances we consume throughout the day are the only secret arrive Thin Spanish Ms. Gasta in We eatWe can do this in two ways: Reduce your consumption One inside Healthy eating and practice Physical exercise Burn them. This is exactly deficitand Nutrition concept You may have heard of it but don’t know what it is exactly.
What is a caloric deficit?
As nutrition and fitness experts explain Mara Casas In a video on his channel Youtubea caloric deficit is Physical condition “You are Consume fewer calories You are one of them expenditure“It may be because Eat lessBecause you’ve already started Do more exercise or for a Combination Mycin Two factors affect this. When this happens, Body need vitality and start Burn fat To get it. Lose weight.
Although caloric deficiency is the only way Burn fat Therefore, losing weight is not just about eating less and exercising more to achieve this state. Planned intake yes Heat loss Learn about our Habitour weightour high…”, experts pointed out Sanitasinsurance companies and health service providers.
How does a calorie deficit work?
Russ Carlolas They are Energy entering yes Sale Our BodyWe start from The Food We Eat We spend it on Any actionwe voluntarily or involuntarily perform (this includes breathe,lose Heartbeat and until Flashfor example). Everyone needs one Calories One day, if you don’t pass dietyou go into a caloric deficit.
For example, if a person needs 2000 calories Sustain and sustain day Less consumptionenter a caloric deficit. “With the reduction between 200 yes 400 calorieswe have generated Energy shortage And, by maintaining this over time, we will achieve lose weight”, the nutritionist introduced in detail Ivana Chinnelli In your account Instagramname Light me up.
How to calculate your calorie deficit?
To calculate a caloric deficit, it is important to consider another concept related to: NutritionWe refer to the call Basic metabolism (TMB), Calories The body needs it every day. One of the most popular and accurate ways to understand it is to apply Harris-Benedict formulawhich explains the nutritionist-nutritionist Rosa Mara Espinosa On the channel Youtube of Services, Nutritionists – Nutricionistas. It is different for the following situations man what for female:
- female: 655.1 + (9.563 x weight (kg)) + (1.85 x height (cm)) – (4,676 x age).
- Men: 66.5 + (13.75 x weight (kg)) + (5.003 x height (cm)) – (6,775 x age).
aluminum result of formula Then multiply by another value depending on the level Physical activity of Role:
- 1.2 for Sedentary people.
- 1,375 for Role Opposition Less physical activity (of 1 one 3 times arrive Week).
- 1.55 for Role What they do Moderate activity (between 3 yes 5 times arrive Week).
- 1,725 for Role What they do Vigorous activity (of 6 one 7 times go through Week).
- 1.9 for Professional Athletes.
For example, the formula is female of 45 Yu What are you doing Less physical activityStomach 1,68 And weigh 63 kg serum:
- 655.1 + (9.56 x 63) + (1.85 x 168) – (4.68 x 45) x 1.375 = 1,866 calories per day.
Therefore, to enter a caloric deficit, you must eat some 1.666 calories Minimum Each.
Why does a calorie deficit help with weight loss?
doctor Borja BanderaA doctor specializing in nutrition and endocrinology stressed in a video on his social channels Youtube What really matters when losing weight Carlolas. Exceeding consumption Fatof carbohydrate One proteinHowever, he added, “It’s not about calorie deficit per se; How do you get there? to the same and How do you maintain it? Over time.” Therefore, he concluded that to lose weight, you must maintain Healthy eating yes Sustainable Among them, calorie deficiency is dominant. Fat Burning Over time, the body will produce lose weight.
Can a calorie deficit harm your health?
As we have seen, the goal of a caloric deficit is to lose weight. Depending on each individual’s situation, this may require Months or included arriveHowever, once this is achieved, Inconvenient to continue“Continued caloric deficiency Important yes permanent It may eventually lead to loss of Muscle TimeThis situation brings up other related Health issues“warn Ramon de CangasNutritionist, Dietitian, Doctor of Food Science and Member Academy of Nutrition and DieteticsTherefore, it is recommended to place yourself in Professional Guide us in the process of weight loss.
[ad_2]
Source link
