Fat burning and basal metabolic rate
This is a big problem if you have a lot of excess weight. Fat accumulation does not happen within month. If the excess weight resulted from some major health problems or problems of a psychological nature, it is first necessary to correct these causes. This can be done only by medicine. Another cause of excess weight is systematic over-eating for a long period. Do not think that within a few weeks you can get rid of excess weight without harming your health.
Why is this happening?
Diet violation entails unequal meals throughout the day with excessive compensation in between, when you do not limit yourself to the consumed food amount and the food intake timing. If you eat in such a way for a long time, it will lead to excess weight.
All kinds of diets, such as mono diets, are promotional offers, which provide nothing but a gradual loss of health. Inadequate and poor nutrition adversely affects the body, and it gradually destroys the metabolism, since different diets are based on restrictions on substances necessary for building cells and normal body functioning. After being on a diet and losing a little weight, a person returns to their usual diet and gains even more weight in a short period of time. Then, he gets on another diet, and the same thing happens. After a while, a person develops metabolic disorders as well as other health problems. This diet fan’s weight remains the same, if it does not increase.
Instead of searching for diets that quickly reduce excess weight, it’s better to turn to a healthy diet that does not harm health. However, healthy eating is different for each person in order to meet the goals that person pursues.
No one can offer anything more rational when it comes to weight loss strategy than the caloric intake decrease. This does not mean that essential ingredients should be excluded from the diet.
How does fat burning happen?
The main mechanism for fat burning is the reduction of wholesome meal calories and an increase in physical activity. Physical activities increase the basal metabolic rate, which means that the metabolism speeds up and leads to gradual fat burning.
The basal metabolic rate is used to create diets. This is the number of calories the body needs to maintain its weight. Energy goes into the processes that occur in the body, such as breathing, digestion, fighting harmful bacteria, etc.
Basal metabolic rate
In order to determine your basal metabolic rate (BMR) you can use the Mifflin-St Jeor equation.
BMR (for women) = (9,99 x weight in kilos) + (6.25 x height in cm) (4.92 x age in years) - 161
BMR (for men) = (9,99 x weight in kilos) + (6.25 x height in cm) (4.92 x age in years) + 5
In order to determine the amount of calories that are needed for the diet, the lifestyle factors must be taken into account. There are correction ratios for this purpose. After determining the basal metabolic rate (BMR) for your body, this value should be multiplied by a living conditions ratio.
1. Inactive lifestyle
K = 1,2 x BMR
2. Exercise 1-3 times a week
K= 1,275 x BMR
3. Exercise 3-5 times a week
K = 1,55 x BMR
4. Exercise 5-7 times a week with increased severity training
K = 1,725 x BMR
5. Heavy physical labor or training 2 times a day, 7 days a week
K = 1,9 x BMR
This will be the amount of calories that must be consumed daily to maintain weight at the baseline.
Consumption of basic and necessary components in a healthy diet
If your goal is to reduce excess weight, knowing your basal metabolic rate will help you reduce your calorie intake by 20%. It is safe for your health. Sodium chloride consumption shouldn’t exceed 5-8g, which reduces the free fluid amount in the body. Free liquid consumption should be 1 to 1.2 liters per day. Eating is fractional, 6 times a day, with each meal being 266 cal. Eliminate irritating spices. Culinary processing: baking, boiling, and stewing.
This will gradually reduce your weight.
The approximate chemical composition and energy content of a daily diet with healthy weight loss:
Protein 100g 60% of the proteins should be of animal origin.
Fat 80g 30% vegetable fats
Energy value 1600cal.
If you know your basal metabolic rate, the necessary calories amount for daily consumption can be calculated. Such restrictions are necessary for the duration of the fat burning period until normal weight is reached. In the future, caloric intake must meet daily caloric needs so you can keep your normal weight for years.
The most important thing in a fat burning is the gradual transition to a healthy diet and adopting it as the norm in your life.