How Can I Lose Weight Safely? Understanding Calories. Scientifically, 1000 gram calories which is one kilocalorie which is the amount of energy that is needed to raise the temperature of 1kg of water by 1 degree celcius. Therefore a calorie is the measure of energy in food. The calories we get from our food is used for our bodies to function, to keep us alive and carry out our daily activities. The calorie needs of individuals are different as we are all doing different daily activities and jobs. The body needs approx 1200 calories per day just to keep you alive. A lower calorie intake than that will decrease your iron level and lower your metabolism. A Decrease in iron is very bad as the human body needs iron for oxygen transport. That oxygen is required for the production and survival of all cells in our bodies. Age is a factor that determines your calorie needs, if you in your twenties, you will need approx 2300 calories, adult women 2000 calories while adult males approx 2500 calories. The older the body gets the more it’s daily calorie intake needs will decreaseas as the body has accumulated more fat over time. The human body needs sixty to sixty five percent of your total daily calorie intake to carry out body functions like breathing, blood purification, heart beating, maintaining body temperature etc. Another 10% is used in processing the food that is consumed.The rest will be stored for later use if it is not used the same day, as you will consume more calories the following day. A body that consumes 2500 calories a day and burns 2500 calories a day will stay at the same weight. To lose weight you need to know which factors increase the burning of more calories. The best factors that can help burn calories are to build muscle, for every extra pound of muscle you gain you will burn an extra 50 calories a day. Muscle is ‘metabolically active’ which means you will burn more calories than other body tissue even when you are not moving. Training 3 times a week for just 20mins is enough to build muscle and lose your weight. Move more, by tapping your feet, park in the furthest corner in the car park, use the stairs not lift or even clench and release your muscles. When you think about how to lose your weight, think about these factors. It’s easy and every little will help you to lose your weight. To lose your weight requires that you are aware of these factors and use them to help you lose your weight safely. Eat spicy food, especially chilli which can raise the metabolic rate by 50% for up to 3hrs after you’ve consumed it.Eat more small meals, but don’t go for high fat, high sugar snacks which is a quick fix. Eating smaller meals can also help to control your hunger and make you less likely to binge eat. Do high intensity exercises as they make you burn more calories for several hours afterwards. High intensity exercises are running, jogging, cycling, swimming or step aerobics.These are heart rate raising exercises which are best for losing your weight safely, by burning more calories and strengthening your heart at the same time. Example is to jog slowly for 5mins, then jog faster for 7mins, after this go even faster for 4mins, then go slowly for 5mins then go at your fastest for another 5mins. This is an example and for better results get a heart rate raising exercise you can follow, they come in mp3 so you can listen to music while a personal trainer trains you.
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