For weeks you've been trying to lose those last excess pounds. But they just won't go away… Yet you're already saving so many calories. Did you know that this could be the reason why you are not losing weight?? Because if you want to lose weight healthily, you must not only eat enough, but also eat properly.
Regular meals give you energy
Your body needs enough energy to maintain all bodily functions, the immune system and metabolism. It gets this energy from the calories in foods (note: calories are not the only thing that matter! ).
If you conserve too many calories for a long period of time, your body will get the energy somewhere else. The result: You feel weak. Everyday tasks can become extremely taxing as your body uses all the calories it can get to maintain its functions. For a HIIT workout at home or a long run you will have no strength left.
How many calories you need per day?
Your personal calorie requirement is made up of basic and performance metabolic rate. What is the basal metabolic rate? Here we are talking about calories you consume in 24 hours at complete rest. You can easily calculate your calorie needs with the following formula :
Basal metabolic rate:
Women: 655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age)
Men: 66.47 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age)
Daily calorie requirement: Basal metabolic rate x PAL (1.2 – 2.4)
The PAL value (PAL stands for "Physical Activity Level") describes the power metabolism:
1,2: Predominantly sedentary and lying activity, no leisure activities (z.B. frail or bedridden people, wheelchair users *inside )
1.3 to 1.5: Predominantly sedentary with little leisure time activity (z.B. Activity with some standing. Walking activities (z.B.B. assembly line workers *inside , drivers *inside )
1.8 to 1.9: mainly standing and walking activity (e.g.B. Retailers, salesmen *inside , craftsmen *inside , waiters *inside )
2 to 2.4: hard and strenuous physical occupation (z.B. Competitive athlete *innen , Construction worker *innen , Miner *innen , Farmer *innen )
It's easy to calculate your daily energy needs yourself:
Of course, it also depends on your goal: If you want to lose weight , it needs a calorie deficit. To lose 1 kg of fat, you need a total of 7.Save 000 calories. If you want to lose weight healthy, we recommend to save between 300 and 500 calories a day, not more. This will help you lose about 0.5 kg per week. The advantage of a slow and therefore healthy weight loss: you will be able to maintain your weight better, the risk of the yo-yo effect decreases.
Would you have known?
To lose 1 kilo of fat, you need to lose 7.Save 000 calories.
A strong calorie deficit is detrimental to weight loss
If you save a lot of calories for a long time, you will be plagued by cravings, you will lose muscle mass, you will often feel cold and you will be moody. This is usually the time when you throw all your good intentions overboard and start eating more again. And even if you are then in a calorie range that is normal for you, you will gain weight again. Your body will store the extra calories as fat mass.
In addition, researchers have found that severe calorie reduction increases cortisol levels in the blood. 1) The stress hormone seems to be associated with high abdominal fat storage. To be linked to weight gain . (2)
Eat intuitively instead of constantly counting calories
Have you ever heard of intuitive eating? With an intuitive diet, you can eat anything you want – without rules and prohibitions. You will learn to follow your natural hunger and satiety signals and you can forget about diets and constant calorie counting. This way it is possible to reach your personal feel-good weight and to be healthy and satisfied. Sounds good, doesn't it? Learn more about the 10 principles of an intuitive diet . Maybe that's exactly what you need to make peace with food.
We recommend that you do not restrict your calorie intake too much. Also or. just not when you want to lose weight. If you want to lose weight healthily, it is advisable to save about 300 kcal daily, not much more. Slow weight loss is healthier and helps you maintain your comfort weight in the long run. Listen to your body and eat your fill of fresh unprocessed foods. We also advise you to make sure you don't cut any of the macronutrients (carbs, protein, and fat) from your diet. Everything has a place in a healthy, balanced diet in moderation. You can increase your calorie consumption with a regular. with regular and varied workouts. Getting enough sleep is also important if you want to lose weight in a healthy way.