Guide To Weight Loss

posted in Health & Fitness on 3/25/2016

In this tip im gonna throw everything for weight loss into this so this tip might be super long but i'm gonna break it down to the necessary things including workouts so i suggest you grab a piece of paper or you can like and share this tip and add it into your collection 👍🏽😁 i mean its only a suggestion

Find out your bmr (basal metabolic rate)Your BMR will tell you how many calories your body needs to function properly if you spent the entire day doing absolutely nothing. This is also known as your metabolic rate or metabolism.

Bmr formula:Men: 66 + (6.23 * your weight)+(12.7 * your height) - (6.8*your age)
Women: 655.1+(4.35 * your weight)+(4.7 * your height)-(4.7*your age)
For those who don't know " * " means to mulitpy!

BMR formula continued:After finding out your BMR plug your BMRinto one of the active formulas below:
Sedentary (little to no excercise)BMR * 1.2
Lightly active (1-3 days of excercise)BMR * 1.375
Moderatly active (3-5 days of exercise) BMR * 1.55
Very active (6-7 days of excercise) BMR * 1.725
Extra active (very hard workouts)BMR * 1.9
Whatever answer comes out for you is how many calories your body burns a day.The next slide will show you how many calories you should cut out of your diet depending on how many calories you burn a day

Now im gonna tell you how to raise your metabolism and healthy ways to diet and add some excercising

Raising your metabolism
1. Eat small, frequent mealsEating small meals will put your body into a slight starvation mode and increase to save more energy2. Eat more spicy foodsEating spicy foods will increase your metabolism3. Excercise moreAerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout.
4. Fuel up the waterYour body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down.
5. Snack smartHaving a small meal or snack every 3 to 4 hours keeps your metabolism cranking

6. Pack up the proteinsYour body burns many more calories digesting protein than it does eating fat or carbohydrates.
7. Charge up on green teaResearch suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Weight loss tips1. My fitness palThere is multiply fitness apps but this app will calculate everything other than just carbs, fats, and proteins without having to buying premium. This app will calculate your sugar, sodium, ect. 2. SworkitSworkit is a workout app and i find it absolutely amazing 3. Drink more water than eatingDrinking more water will make you feel fuller and it'll be easier to lose weight when its just water

Dieting: If you eat the right proportions of carbs, protein and fat, you’ll not only be healthy, but you’ll curb cravings and feel less hungry.
Starting dieters:the baseline of 50% carbs, 30% protein and 20% fat is a good way to start

Counting calories by pen and paper:
If you're choosing do it by pen and paper here are the formulas and examples to count your calories!
Carbs: (carb grams X 4) / total calories = % of carbs   e.g: (208g multiplied by 4) divided by 1600 = 52% carbs
Proteins: (protein grams X 4) / total calories = % of protein   e.g: (109g multiplied by 4) divided by 1600 = 27% protein
Fats: (fat grams X 9) / total calories = % of fat   e.g: (31g multiplied by 9) divided by 1600 = 17%

Determining If you always wondered if you were normal, overweight, obese ect. Your bmi will determine that for you.
Formula
BMI = (Weight (lbs) / (Height (in))2) x 703 (kg/m2)/(lb/in2).

Below 18.5 Underweight18.5 - 24.9 Normal25.0 - 29.9 Overweight30.0 and Above Obese.