For men.. some things to do to help you lose weight

Do you want to lose weight? Start staying away from ready meals, stop dieting obsession, and start counting your daily calories. If you want to lose weight , you must burn more calories than you consume. So, Alain Aragon and Mike Russell offer a plan for effective weight loss, and here’s what you should do.

First, you need to know how many calories you eat daily

How many calories do you eat daily? And how many calories should you eat daily to lose weight? Track what you eat and drink daily for 3 days and record what you eat continuously, then estimate how many calories you need to maintain your weight using the Argon formula, which depends on your activity level and how often you exercise. Here are some calculations for a man weighing about 84 kg:

If you don’t do any exercises

Multiply your body weight by 10 (that is, if you weigh 84 kilograms, which equals 185 pounds, the amount you need per day is 1,850 calories).

If you exercise once or twice a week,

Multiply your body weight in pounds by 12 times (equivalent to about 2,220 calories per day).

If you exercise 2 to 4 times a week

Multiply your weight in pounds by 14 (about 2,590 calories).

If you exercise 5 times a week or more

Multiply your weight in pounds by 16 (about 2,960 calories).

After you decide who you are, compare the two numbers – how many calories you eat versus how many calories you need to maintain your weight. If you eat more calories than you need, your weight will increase, and if they are less, you will lose weight.

Second, determine the calories you burn daily

If you’re not calorie deficient, Aragon recommends a maximum daily deficit of 500 calories when you’re trying to lose some weight. If you are trying to lose weight, you should eat fewer calories or burn more calories each day.

So a 185-pound man who exercises two to four times a week would need 2,590 calories per day to maintain his weight. Below we show you how the body uses these calories and how you can burn more calories.

Your basal metabolic rate burns about 60-75% of calories

This is the percentage of calories burned daily, which equals about 1813 calories. This is how much energy the body uses to survive. You can get an approximate figure for your BMR after knowing your weight, height and age.

How to burn more calories ? Do vigorous exercises that help raise your metabolism level for 14 hours after exercise. This process is known as more oxygen consumption after exercise. Dr. Schmitz says the number of exercises you need to lose weight is more than most people would like to do.

Also, adding more muscle mass through more vigorous exercise increases your resting metabolic rate by 5%, according to a 2015 study. Vigorous exercises are important and help you lose weight effectively.

The thermic effect of food burns about 10% of calories

These are calories burned by digestion. In general, you burn 0-3% of your calories from fat, 5-10% from carbohydrates, and about 20-30% from protein. This percentage (10%) of calories is equivalent to about 259 calories.

And you can increase the rate of burning by eating more protein in your diet, because you digest more calories from protein than from fats or carbohydrates. So make sure you get enough protein every day, which is about 56 grams of protein for an adult man.

Physical activity burns about 15-30% of calories

These are the calories you burn during your daily activity, and they are equivalent to about 518 calories. And if you want to burn more calories through some actions such as reducing sitting time, climbing stairs, and other simple activities that increase the rate of burning. Dr. Schmitz says you can add some light exercises to your exercise routine, such as walking up the stairs, walking slowly, or doing any other simple activity.

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