| Weight Loss And Energy Balance | 8:39 PM |
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The summer is coming, the ground phase is completed and now it is time to define the muscles and reduce excess fat. When taking off, there is always a risk involved when losing that fat earned over the winter plus the hard earned muscle mass. How do you get rid of excess fat effectively, without losing significant muscle mass, you learn in this series.
Prerequisite for a successful weight loss is a negative energy balance when the body consumes more energy than is supplied to him. As a measure for the required amount of food and energy is the energy expenditure. The total energy needed by the body is called the total energy expenditure and is mainly composed of the basal metabolism and physical activity.
The basal metabolic rate includes all the energy that is required in order to maintain basic body functions such as sleep, talking, eating, thinking and etc. It depends on gender, age, height and weight. For the calculation includes the following rule of thumb:
BMR (women): 0.9 x ideal body weight [kg] x 24
BMR (men): 1 x ideal body weight [kg] x 24
Physical activity in the form of exercise, physical work or sport requires the body more energy. The amount of additional energy consumption depends on the nature of the activity. In sporting activities, the consumption increase to a multiple of basal metabolic rate.
The total energy expenditure is typically reported as multiples of basal metabolic rate, and as a PAL (physical activity level) means. In general, by a factor of 1.25 for sedentary, 1.5 in mild, 1.75 in moderate and 2 considered the case of very heavy activity.
Have you now determined the total energy expenditure? An example will illustrate this: a man weighs 80 kg and his ideal weight kg estimated at 70. He thus has a BMR of 1 x 70 x 24 = 1680 kcal. In the formula, not actual body weight is used, but the estimated ideal weight ("six-pack weight") because the 10 pounds of fat consumes no energy. He is an office worker and has a lighter action, it follows a PAL of 1.5. The total energy expenditure of the man is so 1680 x 1.5 = 2520 kcal.
As now the number of calories is calculated, can you make sure that you can lose weight? To build a kilo of pure body fat, an energy deficit of 7000 kcal is needed, thus apply the following rule of thumb is 0.5 to 1 kg of body fat loss per week, every day one must save 500-1000 kcal.
Calories can be saved when you eat less, or if you join more sports activities. If the man wants to take from this example, half a kilo of pure body fat per week, he can do 2520 - 1000 = 2020 kcal per day to lead himself and reach theoretically in about 5 months, his ideal weight. This calculation is to consider, however, that during the reduction of fat diet not only is fat lost, but one also loses water (because one gram of glycogen binds about 4 grams of water). So the post-diet is taken in normal carbohydrate intake again.
The optimal calorie intake to lose, we have identified, but how many carbohydrates, fiber, fats and proteins should you eat now to support the optimal weight loss?
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