how to lose weight easily
We will refer to a simple law of nature for easy weight loss. The formula is easy to understand and helpful in gaining insight into what weight is all about and how we gain or loose weight.
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The law states that if we gain more and lose less we will accumulate what we gain. On the other hand if we gain less and loose more we will dissipate whatever we have. If what we gain is equal to what we loose we remain steady.
The same implies to our body weight. Weight management depends upon the energy balance equation; the amount of energy you put into your body (food calories) versus the amount of energy you expend (activity). If we gain more by more energy intake and dissipate less energy we are bound to gain weight and store this excess amount of gain in the form of fat in our body and vise versa.
So the simple law to weigh loss is ” to dissipate or loose more energy you put into your body (food calories) than what we gain”.
But how do you know how many calories your body needs to reach or maintain a certain weight? Understanding your body’s energy requirements can help guide you when making nutritional choices.
For every physical activity, the body requires energy and the amount depends on the duration and type of activity. Energy is measured in Calories and is obtained from the body stores or the food we eat.
A calorie (cal) is the amount of heat energy required to raise the temperature of 1g of water 1°C from 14° to 15°C. A kilocalorie (kcal) is the amount of heat required to raise the temperature of 1000g of water 1°C.
How body spends energy
There are three primary components that make up your body’s energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermic effect of food is the most accurate way of determining how many calories your body requires each day.
Basal Metabolic Rate (BMR)
Most of the body’s energy, about 60-70%, goes to supporting the ongoing metabolic work of the body’s cells. This includes such activities as heart beat, respiration and maintaining body temperature.
Energy Expended During Physical Activity
The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to the body’s total energy output.
Thermic Effect of Food:
The last component to calculate has to do with your body’s management of food. The increase in energy required to digest food is referred to as the thermic effect of food (TEF)
Basic Calories required by the body
For every Kg of body weight 1.3 Calories is required every hour. (An active person weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day)
Energy Fuel
Like fuel for a car, the energy we need has to be blended. The blend that we require is as follows:
- 57% Carbohydrates (sugar, sweets, bread, cakes)
- 30% Fats (dairy products, oil)
- 13% Protein (eggs, milk, meat, poultry, fish)
What do you need to do?
Calculate your daily basic and extra requirements, monitor your daily intake (especially your carbohydrates) and then adjust your diet to meet your daily requirements. A good balanced diet should provide you with the required nutrients but does needs to be monitored. The simplest way to monitor the ‘energy balance’ is to keep a regular check of your weight.
Spend the extra energy intake in doing lose weight exercises to reduce weight
For each hours physical exercises you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 60 Kg person would require 8.5 × 2hrs × 60 Kg = 1020 Calories)