Calculate calories and burn rate in the simplest way


The pleasure you get from eating dessert lasts for a few minutes.  While burning these calories, it takes approximately an hour.

 To lose one pound (about half a kilogram), you need to burn about 3,500 calories.  Take a few days of moderate exercise.

 The best thing you can do to lose weight is: Exercise while reducing the number of calories.

 Although only exercise (without cutting calories), it is not a quick solution to weight loss.  However, it speeds up the process of burning the calories you eat.  And it helps to increase the metabolism process in the body in general.

 You can start with 3,500 calories.  Which equals one pound of stored body fat.  With this number you can learn the amount of exercise to get, or reduce the number of calories consumed, or both.

 Basic rules for calculating calories:

 Walking or jogging consumes approximately 100 calories per mile.  (More precisely, the number of calories you will burn depends on a number of things, including your weight and the rate at which you walk.)  So you will lose about one pound walking, for every additional 35 miles you walk.  Without any change in anything from your current food intake, or other activities. If you walk at a speed of 4 miles per hour for 30 minutes (2 miles in half an hour) on five days during the weekdays.  That is, you have to walk 10 miles a week.  This means that it will take three and a half weeks to lose one pound if the number of calories you consume remains the same. If you change your diet, cut 250 calories per day (½ cup of ice cream or two sweetened soft drinks)  With sugar), you'll lose a pound in two weeks. If you cut down on your daily calories by 250 fewer calories a day, and walk for 30 minutes a day, it would take just over a week to lose one pound.  Limiting calories more, and getting more exercise, can speed up the weight loss process.

 In case you are one of the people who want to lose weight by number of calories:

 The first step is knowing the basic rules that I mentioned earlier. Then comes the most important step, which is choosing the healthy foods that you should eat, and how many calories they contain.  So that it is distributed over 5 meals during the day, while not forgetting to drink enough water. In a healthy way, you still need to eat food from each of the five food groups, in order for your body to function properly.  The FDA recommends the recommended daily value: protein 10%, carbohydrates 60%, and fat 30%.

 Additional protein intake has been assigned to special groups such as athletes.  These recommendations are for normal people who do not exercise, nor do muscle building.

 For you, I recommend a balanced diet consisting of 40% protein, 40% carbohydrates, and 20% fat.

 Steps to follow:

 Knowing the number of calories your body needs daily:

 The number of calories the body needs varies from person to person, according to several factors such as weight, activity, body mass and sex.  But in an approximate way, you can calculate the number of these calories as follows:

 If you don't exercise at all:

 Put your current weight in pounds and multiply it by * 13 = The result will be approximately the amount of calories you currently need.

 For example, if you weigh 165 pounds * 13 = 2145, this is an approximate number of calories.

 If you are exercising lightly:

 Multiply your current weight in pounds * 15.

 If you are exercising well, that's about 5 times a week:

 Your current weight in pounds * 18.

 Reduce your daily caloric intake from 500 to 1,000 calories in one of these ways:

 You can eat 500-1000 calories less every day. You can burn 500 to 1000 calories every day through exercise. You can combine a little of the two together.  For example, eat 250 to 500 calories less, and burn 250 to 500 calories through exercise every day.

 Most experts agree that losing between 1 and 2 pounds per week is safer and healthier for weight loss.

 Your daily caloric intake should never fall below 1,200 (women) or 1,800 (men).  Eating less than that can rob your body of the nutrients it needs to be healthy.

 Repeat step 1 every week to discover new daily calories:

 That may seem obvious.  But many people follow the same diet plan for months, even years.  Then they wonder why they haven't lost any more weight.  Forget that after a body weight drops by 1 or 2 pounds, it becomes less demanding of calories than it needed to lose weight.  But by using the formula every week, you'll always know exactly how many calories you need to be to reach your goal.

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