DO NOT DIET!

Want to lose weight? Do not diet! Diet is for the sick and only lasts 3 days, 3 weeks or at best 3 months. Think long term, weight loss is an ultra-marathon and needs to be looked at as such. Therefore it is unthinkable to follow a restrictive diet plan with the idea of ​​having more results. Get started today, simple but effective strategies.

How much weight will I lose?

To lose weight is not to lose weight but to lose fat. And to lose fat you need to create a calorie deficit, that is, the calories ingested through food and beverages have to be less than the calories burned in your day to day activities - from the maintenance of life (breathing, thinking , heart rate) to the most demanding physical activities.

If you start practicing some type of exercise, running or any other, you may gain some lean mass and your muscle weighs more than fat. The balance pointer can not even touch but you will notice that you have lost weight. As? The clothes will be wider and comfortable.

The loss of fat is visible in the mirror and on the clothes. Maybe that's why it's often said that "calories are little animals that live in our closet and tighten clothes at night."

How Many Calories Should I Eat?

If this is a math question, make a very simple calculation:

For man:

TMB = 66.4730 + 13.7516 x Weight (kg) + 5.0033 x Height (cm) - 6.7550 x Age (years)

For woman:

TMB = 655.0955 + 9.5634 x Weight (kg) + 1.8496 x Height (cm) - 4.6756 x Age (years)

The result of this formula is the Basal Metabolic Rate which represents the calories necessary for your body to ensure the maintenance of all vital functions and minimal physical activity.

To this value must be added the activity estimated according to your level of physical activity. Let's point to three standard levels, assuming that a workout session will take 1-2 hours.

Sedentary - multiply by 1.2

Slight activity (3 training sessions per week) - multiply by 1,375

Moderate activity (4-5 training sessions per week) - multiply by 1.55

This formula allows you to estimate the calories you spend to maintain your weight (and body fat) in one day.This is called the maintenance value.

From here you can subtract calories to promote fat loss. It is known that to lose 1kg of fat it is necessary to create a caloric deficit of 7000kcal, which would represent less 1000kcal per day. This restriction is very high, especially for a physically active individual. Most diets fail at this point, they create a very high caloric deficit at the outset.

We recommend that you withdraw 250kcal and promote the remaining deficit with the exercise. Keep this interval 2 to 3 weeks before cutting a little more.

And how can I know how much I'm ingesting?

You can monitor your caloric and nutrient intake through free online tools such as the following websites:

• Fitnesspal (English with some translations available) -

It can even be synchronized with some training monitoring applications. It has a huge food database.

• Fat Secret (in Portuguese)

You only have to try to quantify in more detail how much you eat, you can achieve this by weighing the food or using homemade measures such as tablespoons, cups, bowls, proportions in the dish, among other forms.

Several studies suggest that recording what we eat is a good way to discipline ourselves in what is the key determinant of the success of weight loss - eating.

And what food should I avoid?

The truth is that there are no forbidden foods. As long as you stick to the principle of maintaining a calorie deficit, you will lose weight by eating chicken or rice or fast food every day. However, for the sake of health and with the goal of actually NUTRIA the body naturally you should be mindful of your food choices preferring nutritious, nutritionally complete foods and following balanced habits. Remember this article on the commandments of success.

And what exercise?

It depends on your abilities, forget to start going to the gym every day or the high intensity exercise programs you buy via the web, etc. Look for an exercise strategy you can keep in the long run. It does not have to be anything top-of-the-range and if you've never exercised, you should check to see if you have any contraindications.

Rome and Pavia were not made in one day!

3 Key Tips  

• Do not wait for tomorrow! There is no perfect day, if you wait for the ideal moment, you will spend all your life in it. Start at the next meal: cut in the chips, accompany the plate with salad, eliminate the sugar from the coffee, leave the wine for a special meal. Get the first steps on the right track! Everything counts!
• Never give up! We would be lying if we said it was easy and there will not be bad days. Think of it as a test of your ability to survive. If a day or meal goes wrong, try to get back on track right after. Do not lower your arms!

Monitor progress! More than the hefty numbers and numbers, take a photo in the "before" bath / bikini shorts.You can save it in a place of your own but look at this photo whenever you think about giving up and take one out every month so that you can watch your progress from the outside and motivate yourself to continue.

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