1. You must be in calories deficit
Fat reductions can only happen if you are in a calories deficit. There is no such thing as such any food, medicine, supplements can help you in weight loss without daily calories deficit
2. Bad calories vs Good calories
Do not count only calories. 300 calories in burger/pizza and 300 calories in fruits act entirely opposite to the body. Any Natural food contains Good calories and any kind of processed food contains bad calories. Consume more non-processed food.
3. How many calories you need everyday
If you’ve estimated your BMR using the Harris-Benedict formula, your next step is to include the number of calories you burn during daily activities based on your lifestyle:
- Sedentary. If you get minimal or no exercise, multiply your BMR by 1.2.
- Lightly active. If you exercise lightly one to three days a week, multiply your BMR by 1.375.
- Moderately active. If you exercise moderately three to five days a week, multiply your BMR by 1.55.
- Very active. If you engage in hard exercise six to seven days a week, multiply your BMR by 1.725.
- Extra active. If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.
The final number is approximately how many calories you need on a daily basis to maintain your weight.
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