How to keep correct weight?
Questions about the amount of calories to be consumed to maintain optimal body weight are no longer women’s domain. Men also want to have a perfect figure and begin to count calories more often. How to make such calculations correctly and what should be taken into account? You can read all about this in this article.
Where does the body get energy from?
Carbohydrates, proteins and fats are the three most important macroelements that support the body’s biochemical functions, provide energy and strength for everyday functioning. Providing your body with the necessary amount of calories, as well as a correct balance of proteins, carbohydrates and fats, we ensure its proper operation.
Carbohydrates are the main source of energy. During the digestion process, they are converted into glucose, which is the main fuel for cells. None of the organs of the human body will function properly without an adequate supply of carbohydrates, especially with a low glycemic index. They should constitute approx. 60% of the daily caloric demand.
The protein is the building material of the human body. Bodies, muscles, hair, nails, everything is made of protein. It also takes part in the work of the immune system. It should constitute 10-15% of the daily demand for calories.
Fats also play a significant role in the functioning of the body. They contribute to the activation of defense functions, they are involved in metabolic processes and other body functions. In addition, they are a source of energy when the amount of carbohydrate and protein delivered is low. 25-30% of the total amount of calories should be fats, mainly unsaturated.
Caloric demand is not the same for men and women, even if they have similar weight. Differences are mainly due to the different speed of metabolic processes in the body. Men are characterized by a much faster metabolism, hence it is easier for them to lose weight. Higher caloric demand in men results mainly from with more muscle mass, and as you know, muscles need a lot more energy than fat. Due to the greater amount of muscle mass, men also have a greater need for protein, but this applies only to those who lead an active lifestyle.
Grease is also stored in other parts of the body in both sexes.
In women it is mainly around the abdomen, hips and thighs, and in men, above all the upper abdomen. Fat tissue from this place is easier to burn after the introduction of the correct diet and physical activity.
Harris and Benedict’s formula
Many people think that counting calories is inextricably linked to a hunger strike and an eternal sense of hunger. Nothing more wrong – diet is a lifestyle and thinking, it is a balanced diet, eating the amount of calories that our body needs. The first step on the way to the dream figure should be the calculation of basic metabolism (BMR). Our body expends energy all the time – breathing, heartbeat, blinking, etc. To calculate BMR, the Harris and Benedict formula is used. It takes into account age, weight and height.
For men, the pattern looks as follows
BMR = 66 + (13.7 * weight in kg) + (5 * increase in cm) – (6.8 * age)
The result we get is our caloric demand for basic body functions. Now you need to consider physical activity. This will allow you to calculate the caloric demand that will allow you to maintain your current weight
– sedentary lifestyle (total lack of physical activity) – BMR * 1,2;
– low activity (2-3 times a week) – BMR * 1.37;
– moderate activity (3-5 times a week) – BMR * 1.55;
– high activity (6-7 times a week) – BMR * 1.72;
– very high activity (training twice a day) – BMR * 1.9.
Physical effort understood as low activity is, for example, walking. Under moderate should be understood, for example, strength training. High and very high activity usually applies to athletes and people who are hard-working.
The correct weight-increasing strategy means the maximum possible growth of muscle tissue with minimal fat gain. Correctly calculated caloric demand for appropriate muscle growth will result in an additional several kilograms of lean muscle mass with a very low percentage of extra fat.
Most experts recommend the following course of action. After calculating the caloric demand with the current body weight, an additional 300-500 kcal should be added. It should be remembered, however, that the number of calories will not be a decisive factor in the growth of lean muscle mass if their quality is questionable. Try to provide the body with the right amount of protein (1.7-1.8 g per kg of body weight) and choose products that will provide carbohydrates with a low glycemic index and healthy fats rather than empty calories.
The reduction period is a big stress for the body, so you should take the subject seriously and make sure it runs slowly.
It is recommended to consume from 500 to 1000 kcal less than normal. The weight loss should be between 0.5 kg and 1 kg per week. With a larger loss of kilos, you can burn not only body fat, but also muscle. Of course, you should not cut away from a normal caloric balance of 500 kcal immediately. The process should be slow and calorific value reduced by 100 kcal every week or even every two weeks. It all depends on the body’s reaction.
It should be remembered that caloric reduction is primarily at the expense of carbohydrates, while the amount of protein should be increased. Researchers from the University of Auckland in New Zealand determined that during the reduction advanced athletes should increase the protein requirement to 2.5 g per kg body weight. This increased level of protein consumption leads to maintaining the level of muscle mass during the reduction of adipose tissue.Posted on: November 20, 2019