Many of us want to lose weight. There are so many inspiring examples all around us that it is obvious that being overweight is not only unhealthy but also unpopular.
We decided to talk about a rule that will help you lose weight.
The Rule Of Energy Balance
Healthy eating and moderate physical activity are well-known ways to get in shape if you don’t have health problems that might be an obstacle to it.
However, these activities won’t work if you don’t follow the energy balance rule.
The rule of energy balance is the following: we must consume exactly the amount of calories that we expend daily. In that case, it is impossible to gain weight.
When we consume more calories than we expend, our weight increases slightly.
If we consume fewer calories than we expend, we will lose weight. That is the key to success.
To find out the number of calories we expend per day, we have prepared the following approximate calculations:
- 8 hours of sleep per night: 260-300 calories
- 8 hours of office work: 480-500 calories
- To work and return by public transport: 28 calories in 30 minutes
- 1-hour workout at the gym – 230-350 calories
- Other expenditure (stress, energy spent digesting food, etc.): 570-800 calories
- If you are a man, add approximately 200-400 calories, depending on your daily activity
Keep in mind that your expenditure can be changed in this list because it depends a lot on your weight and the intensity of physical activity.
To find your actual daily energy expenditure, use a calculator.
Anthony Howard-Crow lost 15 kg eating only ice cream
Anthony Howard-Crow, a fitness blogger from Colorado, created an interesting experience. He only ate ice cream for 100 days. This man lost almost 30 pounds in 62 days.
Every day he was consuming less than 2,000 calories. He did a lot of physical activity to burn more calories than he was consuming.
However, at the end of the experiment, he complained of tiredness and weakness. Ice cream is probably not the best diet, although the result was more than obvious.
John Cisna lost 28 kg eating only fast food
John Cisna is a teacher from Iowa. He only ate McDonald’s for half a year. As a result, he lost 28 kg.
John also followed the same rule: he used more calories than he consumed.
He also tried to maintain a daily carbohydrate, protein, and fat standard and walked for at least 45 minutes every day.
The energy balance rule really works. However, you need to remember about physical activity.
It helps keep muscles in good shape. In that case, your slim body will also look good and firm.
Preview photo credit John Cisna