Not gain excess weight on condition of absence of metabolic disorders, it is rather simple if to eat properly, without allowing overeating. To cope with this task, calculate the need of the organism for calories. Having a little lowered the received figure, you will be able to get rid of the disturbing kilograms quickly enough.
It is required to you
- - paper;
- - handle;
- - table.
Instruction
1. Use Garris-Benedict's formula to define what number of calories you need to use within a day. The number of calories (for men) = 66 + (13.7 x weight in kg) + (5 x growth in cm) – (6.8 x age advanced in years) the Number of calories (for women) = 655 + (9.6 x weight in kg) + (1.8 x growth in cm) – (4.7 x age advanced in years) This formula allows to define daily requirement of calories to the person whose organism is at rest.
2. Define the coefficient of physical activity – the relation of all energy consumption within a day to the main metabolism of an organism. This indicator depends on a type of activity with which you fill the day.
3. Use the table of instant values of coefficients of physical activity for various kinds of activity (for example, http://pn10.ru/koefficient-fnagruzki.html).
4. Make for yourself the table in which in the first column specify a kind of activity; in the second – the amount of time spent for performance of this work; in the third – activity coefficient for this kind of activity (from the table); in the fourth – the work of numbers of the second and third columns.
5. Put the sum of numbers of the second column, it has to equal 24, i.e. to a number of hours in day. Put numbers of the fourth column and divide them into 24. You receive the coefficient of physical activity.
6. Now increase the number of calories necessary for your organism at rest (you calculated it in 1 step), by the turned-out coefficient. Thus, you calculated the daily need of the organism for calories. Don't exceed this value to keep the weight which is available at the moment.
7. Reduce the number of the calories consumed a day by 15-20% to lose weight. However don't reduce standard daily rate of calories more, than by 20%. Since at the same time the organism will begin to have a stress, and your weight will cease to be reduced.