Your body has two types of fat: white fat and brown fat White is the bad stuff, used mostly to store energy (which is great, unless you've got too much of it flopping around). Start with finding out your basal metabolic rate or BMR. It is what your body needs to maintain normal functions like breathing, digestion etc. Then calculate your activity level and find out how many calories you intake everyday. For example, if your BMR is 1400 calories and you burn about 900 calories through your daily activities, you would need about 2300 calories. If you intake 250 more calories, you will end up weighing one pound more in every two weeks.
Replace sugary drinks with water to help control your energy intake and maintain a healthy weight loss. A study published in a 2009 edition of the American Journal of Clinical Nutrition" found that reducing sugar-sweetened beverages is effective for weight loss and preventing weight gain. Avoid replacing sugary drinks with artificially sweetened diet drinks. A review published in a 2010 edition of the Yale Journal of Biology and Medicine" reports that choosing calorie-free diet products containing artificial sweeteners may contribute to weight gain because they can increase sugar cravings.
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