The secret to not getting fat is eating the same amount of calories spent per day. The average woman 35 years old, weighing 60kg, which does not practice any kind of physical activity and that works sitting need about 2000 calories to survive, and this is called energy expenditure basal.
This amount is what your body needs to ensure the functioning of all organs and systems and always that she swallows a larger amount of calories, you will gain weight and if you consume a smaller amount, you will lose weight, because the weight variations are directly related to the amount of calories you eat daily.
Learn how many calories you need to gain weight, lose weight or keep the weight
How to know my caloric expenditure daily
To know the amount of calories that your body needs to maintain health, you can use the following mathematical formula:
- 18 to 30 years old: (14.7 x wt) + 496 = X
- 31 to 60 years: (8.7 x weight) + 829 = X
The following you need to take into consideration the type of activity that you practice every day, and so you should multiply the value found in the equation above for:
- 1, 5 – if you are sedentary or have an activity light
- 1, 6 practice of physical activity or tasks of moderate
- 18 to 30 years old: (15.3 x wt) + 679 = X
- 31 to 60 years: (11.6 x weight) + 879 = X
Once you find the value of X you must multiply the value found by:
- 1, 6 – if you are sedentary or have an activity light
- 1, 7 the practice of physical activity or tasks of moderate
Should be considered to be an activity light physical people who do not practice any kind of physical activity, who work in offices and spend a lot of time sitting. Already the task to moderate are those that require greater physical effort, such as dancers, painters, shippers of goods and builders, for example.
How to spend more calories to lose weight
To lose 1 kg of body weight is necessary to burn about 7000 calories.
It is possible to spend more calories by increasing your level of physical activity. Certain activities burn more calories than others but this also depends on the effort the person makes to perform the activity with perfection.
For example: An aerobics class spend an average of 260 calories per hour while 1 hour of zumba burns about 800 calories. Check out the 10 exercises that expend more calories.
But there are small habits you can change for your body to spend more calories, such as, for example prefer to go to change the channel of the television without using the remote control, wash the car and clean the interior with their own hands and to do household activities such as vacuuming a carpet, for example. Even though it seems that they spend fewer calories these activities will help the body to burn more fat and help with weight loss.
But also, if you need to lose weight should also decrease the calories you eat through food and that is why it is indicated to avoid the fried foods, sugar and fat because these are foods most rich in calories.