We often hear the word metabolism when discussing matters related to body weight. The fat spelled out a slow metabolism, which is practically skinny fast metabolism so it does not even eat any fat. Indeed, genetic factors determine how fast our metabolism. But, you know can change your metabolism? In fact, we can program our metabolic rate? Which is often regarded as the metabolism is BMR (basal metabolic rate). BMR is the amount of energy the body needs just to live, without doing anything, that is when we are in a position to lie down and when our stomachs do not digest food.BMR will decrease as we age.
BMR is commonly used formula is as follows: If we do activities, the BMR multiplied by the figure below:
BMR for Men, 66 + (13.7 x weight kg) + (5 x height cm) - (6.8 x age years)
BMR for Girls, 665 + (9.6 x weight kg) + (1.8 x height cm ) - (4.7 x age years)
Example:
Anna is a girl, weighing 70 kg, height 167cm, age 28,
Anna BMR moderate activity is 665 + (9.6 x 70) + (1.8 x 167) - (4.7 x 28) = 655 + 672 + 300-131 = 1496
Anna energy requirement is BMR x 1.64 = 1496 x 1.64 = 2453 Once able to calculate the daily calorie needs, we came to know that our bodies need calories to survive x and x calories to perform various daily activities.
But this often misunderstood by most people. Most people think (or if I may say, everyone thought), "Eat lots of it by now, I can be fat. Means I have to eat. Eat less be thin. The less to eat, I could more quickly be thin. "From these thoughts, almost everyone trying to eat once or twice a day, to maintain personal physician formula:" If the result less than the calories in calories out of result, then you will be skinny! ".
Some people with fervor managed to eat as little as possible in order to increase the workout portion of calories into the body so much less. Did they lose weight? Apparently not. Maybe one or two of work, but when they stop dieting and return to normal diet, their weight soon climbed to the starting point. Perhaps even more severe.Referring to the example above, Anna energy needs are 2453 calories. He diet so that only 1000 calories a day. Based on our thinking about "the number of calories in smaller than the number of calories out, then we will be thin," is right: calories in (1,000) less than calories out (2453). However, there is an escape from the attention, that when Anna reduce the number of calories in such a drastic, BMR of 2453 changed the body becomes smaller.
We can not calculate how much more detail. However, the body understands only one thing, namely the owner's body in a state of danger, lack of food and possibly being stranded at sea, without food, waiting for rescuers to come. We certainly have heard of the earthquake victims buried in rubble for 5 days.Without food! The victim could still be rescued alive. Imagine, five days without food, while BMR was still 2453. Actually, in two days he was able to starve to death, run out of fat before they could be saved.But our body is a very sophisticated machine. When we consume calories in the standard, the body enters survival mode or modes in danger, when the number 2453 lowered to conserve energy reserves in the body. Fatal, the body with such conditions, will keep any food that goes into fat. Why? Because the body does not know when he will get food again. Body make energy savings. Similarly, when the crunch, we are saving money. Why? Because we do not know when we will get more money.
Our bodies are sophisticated, but he still can not distinguish whether a low calorie diet that we consume in order to lose weight, or low calories that we consume in danger (stranded somewhere without food).Solution to lose weight is by reducing calories by 500 calories per day. Can be a way to eat for 500 calories. Or, keep eating the same amount, but increase the portion of exercise to burn 500 calories. Can j uga with a combination of both. For example, diet to reduce 300 calories of food, and exercise to burn calories by 300. Do not be one-step decrease of 500 calorie foods and exercise to burn 500 calories. It will lower our BMR.
For the BMR program to remain high, we have to eat as often as possible. It is recommended to eat 5-6 times: 3 main meals and snacks 2-3 times.If we want to reduce calories by 2,000, then divide the allotted 2,000 calories into 5-6 meals.
Do not eat a full 6 times. Roughly speaking, Anna's energy needs are 2453 calories in a day. If he eats too few calories in just that of 1,000 calories (even though the correct diet only reduced about 500 calories), then the formula becomes 2453-500 = 1953. Anna energy requirement is 1953 calories, while food intake is only 1,000 calories. The deficit amounted to 953 calories. When a deficit occurs, the body tries to restore the deficit. This is what eventually became the yo-yo effect of dieting, which after drastic weight loss, not long after the weight back up quickly. Hopefully this article can bring more information to us. Then we can adjust your diet so that the burning of calories in the body happens to the fullest. Good luck!
Thanks to Denny Santoso.
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