Diet to reduce body fat is a popular topic not only among athletes who want to show their muscles. It is also a hot topic of ordinary talks by Kowalski, who would like to lose unnecessary kilograms. Unfortunately, notwithstanding, despite many efforts, people can not achieve the desired effects. It is often caused by a lack of awareness of what and how we consume. Below we will present information on how your reduction diet can cause weight gain.
Calculating the caloric demand of your body is absolutely necessary to achieve any success. It is up to you to arrange your menu in the right way. Caloric demand is nothing more than the amount of calories you should eat during the day. It depends on age, sex, height, weight, amount of dry muscle mass, physical activity, etc.
Popular calculators do not take into account factors such as the amount of fat and muscle in the body, which is a huge mistake. In the end fat tissue uses much less energy than muscular, and juxtaposing them in the same way can cause excess or deficiency of calories, which in both cases, in the long run will be a reason for gaining weight. The most effective method of calculating the caloric demand is to use a device that will determine the amount of individual components of our body and subsequent calculation.
CPM (total metabolism) – this result will tell us how many calories we burn a day
CPM = 1 + 2 + 3 + 4
Women 665 + (9.65 x kg *) + (1.85 x cm) – (4.7 x years)
Men 66.5 + (13.75 x kg *) + (5 x cm) – (6.8 x years)
kg * – body weight defatted
- TEF, or BMR x 0.1
- Life activity, depending on its level 0.1-0.5 x BMR
- Training activity 200 – 400kcal (depending on how much you burn during training)
The result being the sum of these components will allow you to determine the amount of calories you burn during the day. Now we can go over what to do to reduce the effective diet.
Too few calories
Fat reduction is not a fast process that will last a week or two. The most common mistake, not only by novices, is too drastic cutting the amount of calories consumed, or the most common in the world starving.
This way we can get a temporary loss of weight, but the kilograms dropped will come back like a boomerang, with redoubled strength.
This is because the body quickly adapts to the fact that it gets too little food, slows metabolic processes and saves energy. As a result, everything he gets, he tries to store in the form of adipose tissue, as a store for worse times.
It is reasonable to lower 200-300 kcal from daily caloric demand. This allows you to lose about a kilogram a week, which is really good, and above all a healthy and reasonable result. The reduction diet should be arranged so that we do not have to worry about both the yo-yo effect and the negative impact on general health.
Rewarding on a diet
So, when after 5 kilometers we eat half the fridge, because the body needs to be nourished and we have done a good job. None of these things!
Do not eat even more calories than usual. There is no way to lose weight by eating more than it burned. Of course, after the effort, the metabolism works more efficiently, but there are limits.
Also popular cheat miles do not work well for amateurs. Mainly due to the fact that they allow themselves to be too much, and one meal ends with a few days break in the diet.
Remember that both the descent from the amount of calories consumed, as well as raising their level, must be slow and gradual. Otherwise, everything is stored, and that’s not the point.
In the end, the most important – a diet is also a change in eating habits. You will not succeed if after a few months of healthy eating you return to eating chips at any time of day or night, and what you eat will exceed what you can burn several times.
Exclusion of products from the diet
Products such as sweets are not welcomed in our menu, but this does not mean that we should look at chocolate for the rest of our lives.
If you follow the recommendations, you exercise, live actively and you feel like a few cubes – eat them. The best in the morning, where they have a chance to be used, or after training. Otherwise, your frustration will only grow, and you will feel reluctance instead of contentment.
The key to success is common sense, which should accompany us both during exercise and eating. Remember that it is too bad too soon!