Lose weight and take calories every day! How much calories can you take in a day after losing weight

Lose weight and consume calories every day! How much calories are consumed per day

　　　　Loss of weight and loss is about creating a calorie deficit! Calories consumed > calories intake

　　Many people see the calories you need to reduce! Remember to eat less, eat less, and eat less!

　　Many people know that they should eat less, but they don’t know how to control it! Eat less and eat less? Eat grass? Don’t eat supper? I’m pitifully low? Or how? 　　If you want to know how much calories you need to consume every day, then we have to look at how much calories you need to consume every day!

　　Sum of human body consumption: basal metabolic rate + food heat effect + daily activities calories

　　Food substance heat effect

　　Digestion of food consumes energy. The effect of dietary heat generation usually estimates about 10% of your daily energy consumption. Some foods consume more energy than other foods, such as protein.

　　Care consumption in daily activities

　　Purposeful movements, including walking to get emails and a lot of training, may account for about 20-30% of your daily energy consumption.

　　Basic metabolic rate (static metabolic rate)

　　　The static metabolic rate is the bottom line of your energy support, accounting for up to 70% of your daily energy consumption. (Your brain consumes 20% of your daily energy alone). The daily rate of change will not be very large, but it will rise or decrease over time. The reason for the change is that your body is thin tissue/non-fat tissue (lean) The change in tissue is also the main reason why everyone has different metabolic rates. In contrast, fat can maintain the current situation by using only a little energy.

 (Note: Follow the WeChat public platform of Fitness Bar, and search for "Fitness Bar Network" or "Click to scan and follow")

　　Nine movements to lose weight, combine HIIT training classes by yourself

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What is TABATA training method? What are the benefits of TABATA training method?

These three parts are interrelated. If you want to Eat less (dieting) when you lose weight (dieting), and consume less calories during the digestion process, and you may also be less active.

　　When the calories you consume in one day is insufficient, the body's functions will not function normally. The body will activate the defense mechanism, give priority to energy supply to important organs, and reduce energy supply to more energy-consuming muscles, reducing the basal metabolic rate.

　　So, during the long-term diet, the loss of net tissue and the basal metabolic rate will slow down.

　　After the basal metabolism decreases! When you eat the same calories! It is more convenient It is easy to accumulate fat! The yo-yo effect over time will be your nightmare for getting fat!

　　Eating less may not make you lose weight, and it may become worse. What you really need to pay attention to is exercise in addition to diet.

　　Control diet should be reasonable!

　　　Losing weight means that the energy consumed is greater than the energy consumed, and reducing intake is necessary, but we must ensure that the energy required to maintain our basal metabolism!

　　In other words, control diet should be reasonable, if the energy consumed is less than the base Basal metabolism, the body naturally cannot function normally. Over time, the metabolism decreases, and the consequence is that the cycle of nausea and the body becomes very bad

　　So what we mean by controlling diet is not what everyone understands! But it has a basic one! And it is insurmountable!

　　In a word, you must eat at least enough basal metabolic rate. If you consume 2,000 calories a day a day, the basal metabolism is 1,400 calories! It is recommended to be around 1,600-1,800!

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

　　Nine movements to lose weight in the whole body, combine HIIT training classes by yourself

6 brutal HIIT training! Let the fat fly

What is TABATA training method? What are the benefits of TABATA training method?