We all want a balanced body to be more confident about ourselves. But do you really understand about weight loss? What is the mechanism of weight loss or the notes to know in the process of getting back in shape? Let's find out together with Nguyen in this article to have a better overview!
What is weight loss?
The reduction of a person's overall weight, which includes fat, muscle, and water weight. However, the recommended scientific way to lose weight is to increase muscle and lose fat. This is a safe method for health, even though you lose weight, you still have enough muscles to bring a balanced physique.
Principle of calorie deficit (calories in – calories out)
To lose weight effectively, you must control the amount of calories you eat (calories in) and the calories you lose (calories out) from daily activities. To lose weight, calories in must be less than calories out. According to studies, for every 1 kg of weight loss, you need to lose about 7700 calories.
Everyone has a different metabolic rate (BMR) (depending on age, height and weight, and gender). BMR is the amount of calories your body consumes when you do nothing. It is deficit through activities such as breathing, brain or other organs working. BMR accounts for about 70% TDEE (short for Total Daily Energy Expenditure) – is all the energy needed for your daily activities, including physical activity, eating, sleeping, resting, etc.
Now you can easily calculate your TDEE through the google search engine. There are websites that will automatically calculate the TDEE that is right for you, so that you can consider and control the amount of calories your body needs.
Effective ways to consume calories
You cannot easily control your basal metabolic rate. But you can control how many calories you burn through physical activity. The more active you are, the more calories you burn:
- Spend at least 20-30 minutes of physical activity, maintaining exercise every day. You can participate in subjects such as cycling, swimming and soccer, yoga to lose weight...
- Join a gym with a teacher to guide you specifically on exercise intensity as well as diet to lose weight safely and more effectively.
- If you don't have time, you should take advantage of physical activities such as taking the stairs, doing quick exercises like Yoga or doing short exercises in your free time.
Notes on weight loss
- Weight loss is a long process and requires perseverance between exercise and a reasonable diet. So you should not be too hasty to use methods such as taking medicine or fasting. That will have a very serious impact on health and mental health.
- Must sleep properly and enough, mentally must always be comfortable and happy for the weight loss process to go smoothly and achieve the highest efficiency.
- In fact, there are many different weight loss methods. There are even cutting starches, sugars completely out of meals or just eating vegetables. But our bodies need a lot of different nutrients to function most effectively, to be safe, you should have a nutritious diet, just limit harmful foods, not harmful foods. should give up a substance completely.
- Do not force yourself to exercise too much to burn a lot of calories, this can lead to unnecessary injuries, exercise at the right intensity for your body.
3 moves Yoga helps burn calories effective at home
1. Slide Plank
- Lie on your right side, right forearm on the floor perpendicular to your body, elbow directly below shoulder.
- Lift your hips off the floor until your body forms a straight line, left hand raised to the ceiling.
- Hold still for as long as possible.
- Do the same with the other side.
2. Plank
- Put your forearms on the floor.
- Keep your head, back, and buttocks parallel to the mat.
- Hold still for as long as possible.
3. Boat Pose
- Exhale, curl up, arms parallel to legs.
- Inhale, lower yourself to 30 degrees.
- Do 3 times, on the last hold 5 reps.
Nguyen hopes that the above sharing will be effective and useful for your weight status. Please follow and wait with Nguyen the posts about health and next Yoga!
Online Yoga Course Burn Fat and Tighten Muscles: https://rb.gy/yt0zld
References
https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
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