The secret to not gaining weight is to eat the same amount of calories that you use every day. On average, a 35-year-old woman, who weighs 60 kg, does not perform any type of physical activity and who works seated needs about 2000 calories to survive and that is what we call basal caloric expenditure.
This amount is what your body needs to keep all organs and systems functioning, and each time it eats more calories, it will gain weight and if it consumes a smaller amount, it will lose weight, as weight changes are directly related to the amount of calories consumed daily.
To find out how many calories your body needs to stay healthy, you can use the following mathematical formula:
Woman:
Then you should take into account the type of activity you do daily and therefore you must multiply the value found in the above equation by:
Men:
After finding the value of X, you must multiply the value found by
Light physical activity should be considered for people who do not engage in any type of physical activity, who work in offices and who sit for a long time, moderate tasks are those that require greater physical effort, such as dancers, painters, hauliers and masons, for example.
To lose 1 kg of body weight, you need to burn about 7000 calories.
It is possible to burn more calories by increasing your physical activity level.Some activities burn more calories than others, but it also depends on the person’s effort to perform the activity perfectly.
For example: an aerobics class consumes an average of 260 calories per hour while an hour of zumba burns about 800 calories.Discover the 10 exercises that use the most calories.
But there are small habits that you can change so that your body uses more calories, such as preferring to switch TV channels without using the remote control, washing the car and cleaning the interior with your own hands and doing home activities such as vacuuming, a carpet, for example.Although they appear to be spending fewer calories, these activities will help the body burn more fat and lose weight.
But also, if you need to lose weight, you also need to reduce the calories you consume through the diet and that’s why it’s recommended to avoid frying, sugar and fat as they are the most calorie-rich foods.