With the summer approaching, suddenly the interest in 'a healthy weight' is peaking again. Many want to be a few pounds lighter anyway. But what exactly do you want to lose? Excess fat? Moisture? Muscle mass? Maybe you think: I do not care if I get slimmer.
Such a reasoning is not without danger. Do not put your health at risk. A low moisture percentage makes you tired, gives headache and disrupts important body functions. Loss of muscle mass, for example if you follow a crash diet with fewer calories than your BMR (basic metabolism at rest) causes the yo-yo effect, which will eventually make you fatter than ever.
The only way to lose weight responsibly is to get rid of excess fat in a quiet, adequate way. You do this by means of healthy food and more exercise, serial more exercise, preferably fitness and strength training, which will increase your muscle mass. Muscles are your friends if you want to lose weight! Muscles are internal fat burners. The more muscle you have, the more calories you burn at rest.
1. Set achievable goals, take sufficient time
Set achievable goals. As a rule to lose weight responsibly, a pound (fat) per week applies, and your body goes into the low-energy mode. Imagine you want to lose 5 kilos. Take at least 10 weeks time. Weigh yourself on a scale that not only indicates the kilos, but also your muscle and fat mass and preferably also the moisture. Below you can see an overview of normal 'healthy' values.
2. Understand what happens
If you understand what exactly happens in your body when you eat / drink / sleep / exercise, this can help you reach your goals and get stuck
hold! Below is a handy overview of healthy values regarding fat mass, muscles and fluid. The waist test is also a good indication for a healthy weight.
3. Provide a professional nutrition plan
You can use the help of a professional coach or dietitian for this, or try it yourself and use the Diet meter from the Nutrition Center. Calculate your daily requirement for proteins, fats, carbohydrates, vitamins and minerals and ensure that you get healthy forage, not 'filling'.
4. Provide a professional exercise plan
To lose weight you have to move (more) than you do now. The rule for daily enough exercise is: every day at least 30 minutes of walking, cycling, working in the garden, tackling the housekeeping. Everything is better than sitting still. If you sit at the office all day, say 7 hours, then there must be at least 1 hour of sports for your health every day (!) In addition, it is wise to move one, two or three times a week more intensively, really to exercise so . If you want to lose weight, opt for strength training in addition to cardio or fitness training so that your muscle mass (and thus your calorie consumption at rest) increases.
Fat mass normal values
Age men women
<30 years 15 - 18% 18 - 20%
31-49 years 18 - 22% 20 - 30%
> 50 years 22 - 25% 30 - 35%
Muscle mass normal values
Age men women
<30 years <42 - 54% 34 - 39%
31-49 years <41 - 50% 33 - 36%
> 50 years <39 - 48% 29 - 34%
Moisture percentage normal
Men: 50 - 65%
Women: 45 - 60%
Such a reasoning is not without danger. Do not put your health at risk. A low moisture percentage makes you tired, gives headache and disrupts important body functions. Loss of muscle mass, for example if you follow a crash diet with fewer calories than your BMR (basic metabolism at rest) causes the yo-yo effect, which will eventually make you fatter than ever.
The only way to lose weight responsibly is to get rid of excess fat in a quiet, adequate way. You do this by means of healthy food and more exercise, serial more exercise, preferably fitness and strength training, which will increase your muscle mass. Muscles are your friends if you want to lose weight! Muscles are internal fat burners. The more muscle you have, the more calories you burn at rest.
1. Set achievable goals, take sufficient time
Set achievable goals. As a rule to lose weight responsibly, a pound (fat) per week applies, and your body goes into the low-energy mode. Imagine you want to lose 5 kilos. Take at least 10 weeks time. Weigh yourself on a scale that not only indicates the kilos, but also your muscle and fat mass and preferably also the moisture. Below you can see an overview of normal 'healthy' values.
2. Understand what happens
If you understand what exactly happens in your body when you eat / drink / sleep / exercise, this can help you reach your goals and get stuck
hold! Below is a handy overview of healthy values regarding fat mass, muscles and fluid. The waist test is also a good indication for a healthy weight.
3. Provide a professional nutrition plan
You can use the help of a professional coach or dietitian for this, or try it yourself and use the Diet meter from the Nutrition Center. Calculate your daily requirement for proteins, fats, carbohydrates, vitamins and minerals and ensure that you get healthy forage, not 'filling'.
4. Provide a professional exercise plan
To lose weight you have to move (more) than you do now. The rule for daily enough exercise is: every day at least 30 minutes of walking, cycling, working in the garden, tackling the housekeeping. Everything is better than sitting still. If you sit at the office all day, say 7 hours, then there must be at least 1 hour of sports for your health every day (!) In addition, it is wise to move one, two or three times a week more intensively, really to exercise so . If you want to lose weight, opt for strength training in addition to cardio or fitness training so that your muscle mass (and thus your calorie consumption at rest) increases.
Fat mass normal values
Age men women
<30 years 15 - 18% 18 - 20%
31-49 years 18 - 22% 20 - 30%
> 50 years 22 - 25% 30 - 35%
Muscle mass normal values
Age men women
<30 years <42 - 54% 34 - 39%
31-49 years <41 - 50% 33 - 36%
> 50 years <39 - 48% 29 - 34%
Moisture percentage normal
Men: 50 - 65%
Women: 45 - 60%
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