Weight Loss and Calorie Control
Nowadays the majority of people struggle because of obesity, which leads to many major health issues. Weight loss becomes easy when you understand the term calorie deficit.
In calorie deficit the amount of calorie intake of the body will be lesser than the amount of calories a body needs for its maintenance and everyday activity. To maintain healthy weight levels, calorie restriction, exercise, and a balanced diet are necessary.
Calculating the Calorie Maintenance
To maintain our weight levels , it is very important to determine our calorie maintenance and the amount of calories needed to maintain your current weight without gaining or losing.
To calculate the maintenance calorie:
Total Daily Energy Expenditure (TDEE) = Basal Metabolic Rate (BMR) + Physical Activity Level (PAL).
Basal Metabolic Rate (BRM) is the amount of calories your body needs for its basic functions such as breathing, digestion, and organ function while at rest.
Female
BMR = 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) – 161
Male
BMR = 10 × weight (in kilograms) + 6.25 × height (in centimeters) – 5 × age (in years) + 5
Physical Activity Level (PAL) is used to categorize how active you are.
PAL is categorized into four levels:
- Sedentary : PAL 1.00–1.39
- Low active : PAL 1.40–1.59
- Active : PAL 1.60–1.89
- Very active : PAL 1.90–2.50
Calorie Deficit and Weight Loss
A major part of weight loss is calorie deficit. In calorie deficit, your body uses stored energy (fat) to make up the calories you consume and the calories it needs to maintain its weight. This leads to weight loss.
But it’s crucial to keep everything in balance. Severe calorie restriction leads to metabolic slowdown, muscle loss, and vitamin deficits, which makes it more difficult to reach long-term weight loss objectives.
Sustainable Weight Management
Consistent dedication to regular exercise and a nutritious diet are the major factors for maintaining our body weight.Severe calorie cuts can result in nutrient deficits and muscle loss.
To maintain energy levels and promote well-being during the weight loss process, the person should concentrate on eating a balanced meal with balanced portion sizes of each nutrition.