The Right Way to Lose Weight.

What if I told you all you know about losing weight is wrong, that you don't have to go up early and go for a run, you don't even need to go to the gym and do any kind of workout to lose weight. Do you think I'm lying? I'm not. let me explain how and the easiest way to do it, and it's not as hard as you think it is. Calorie deficit, yes that's it, forget everything you heard about trending diets, and paying tons of money for a personal trainer, all you need to do is putting your body in a calorie deficit and you will start your journey towards losing weight. In this 2-step guide, I will teach you how to do it for free so you never have to spend another penny on things you don't benefit from. 

1. Calculate your basic daily calorie intake.

To calculate your basic daily calorie needs, or the calories you need to eat to maintain the weight you have, take a calculator, and find out your weight and length in kilograms and centimeters. We start off with calculating your BMR (basal metabolic rate, basal metabolism). This is Mifflin St. Jeor equation which is one of many options but it has been researched to be one of the more accurate ones when it comes to the calculation of your BMR.

MEN: BMR = 10 x body weight (kg) + 6.25 x length (cm) - 5 x age (years) + 5

Women: BMR = 10 x body weight (kg) + 6.25 x length (cm) - 5 x age (years) - 161

The result you have now is the basal, this is what your body burns in calories by itself if you were to do nothing but lie down in your bed for the whole day.

Now we must find out how much activity you do in a day, if you are in the middle of two levels, you select a number in between. 






* Sitting still most of the day, no structured training.

Moderately active


* Active work (moderate movement 8+ hours per Day) no structured training. / Sitting or low-active Work with 1 hour of training per day.

Very active.


* Active work (moderate movement 8+ hours per Day) 1 hour of training per day. / Sitting or low-  active work with 2 hours of training per day.

Extremely active           


* Trains more than 2 hours per day. / Active work (Walking whole day) training at least 1 hour per Day.


Now multiple your BMR x Activity level = maintenance calories, this is how many calories your body needs stay in balance, to not gain weight, not lose weight.

2. Adjust your calorie intake for weight loss.

So now you know how many calories are needed to maintain balance, but we want to lose weight so we have to go into a deficit, important to know is, there is no quick way to do this, its all about being patient and consistent, put up long term goals and short time goals. This is a procedure, like anything else when you're doing something new for the first time, maybe it will take some time to adapt, counting calories, and change a few ingredients, but always remind yourself why you started this journey in the first place, you wanted something, you wanted to change, and you will get it!

Let me give you some examples, you want to lose 0,5-1kg per week, for that you would need to be in a 500-700 calorie deficit, 1kg of body fat is around 7500 calories so 500x7days= 3500 calories / 700x7days= 4900 calories. BUT it's important to know, that the less you eat the less energy you will have which can affect your well-being, give you headaches, emotional roller coasters, feeling tired, etc. So my recommendation is to take the safe route, go into calorie deficit but not too high of a deficit.

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