How to lose weight correctly and effectively is one of the most difficult questions for many people. In theory, it wouldn't be that difficult. If you want to lose weight, you need to take in fewer calories than you burn – achieve a calorie deficit. This is how you automatically lose weight. And yet it is often not so easy to find the right means to achieve this. You can lose weight effectively and healthily, especially with exercise and the right diet. We'll show you how this can work in today's blog post.
Weight loss formula: How to lose weight healthily
Don't worry: when it comes to formulas, no highly complex mathematical formulas are meant. The various equations for losing weight are very simple and do not require much prior knowledge.
First of all, it is important to know or calculate your basal metabolic rate. This is around 2,000 kcal for adult men. For women, the basal metabolic rate is a bit lower than that of men, namely around 1,750 kcal. If you combine the basal metabolic rate with the service turnover, the total turnover comes together.
There are different performance rates for different sports. If you want to know exactly how many calories you burn while exercising, you can use various sports watches to calculate this.
In order to lose weight, you should reduce your total sales by about 300 kcal per day . This will cause the kilos to tumble from the hips!
The Harris-Benedict formula for healthy customer success
The Harris-Benedict formula is intended for the more accurate calculation of the basal metabolic rate and in this form it has been around for around 100 years. The Harris-Benedict formula is more accurate because it incorporates important factors such as gender, age, weight and height. For women, the formula is as follows:
655.1 + (9.6 x body weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
For men, the Harris-Benedict formula looks like this:
664.7 + (13.7 x body weight in kg) + (5 x height in cm) – (6.8 x age in years)
Nutrition and sport are crucial for healthy weight loss
Even though exercise should be one of the most important points when losing weight, the right diet is also a big part of it. So you should pay attention to what foods and dishes you take with it. Because: Calories are not the same as calories!
Proper nutrition often does not require much. Nutritious foods, plenty of fruits and vegetables and a balanced breakfast are the pillars of a healthy diet. Especially at breakfast, it is easy to start the day with a lot of nutrients and energy.
With our Verival Porridge, you can start eating right at breakfast. Without having to give up an extensive and, above all, delicious breakfast. Losing weight with porridge works wonderfully!
Lose weight healthily with the help of the Verival calorie calculator
Because the topic of calories can often be confusing, we at Verival have created a little tool to help you calculate your daily calorie needs.
Our calorie calculator makes it easier for you to know how much you should eat per day and also customizes your daily routine. This allows you to determine more precisely how many calories you should consume daily in order to lose weight healthily.
Healthy weight loss with cardio and endurance sports
In addition to the right diet, exercise and sport is the first port of call for healthy weight loss. In the case of a daily routine with a lot of sporting activity, the total turnover goes up accordingly. This makes it extremely easy for you to lose weight, because it makes it easier to meet the calorie deficit through the ideal diet.
How can you lose weight healthily with cardio?
Endurance sports are perfect for losing weight quickly. You burn a lot of calories while jogging, cycling or swimming. How many calories you burn in the different sports depends on your body weight. The heavier the body, the more calories you burn. But in which sports do you burn the most calories?
Lose weight with running
There can be no clear "winner" in this category, because the different sports are not that far apart. When jogging, you burn about 500 calories per hour. This makes running by a small margin the winner among endurance sports. By the way, jogging should be slow, because the body uses its own fat stores rather than energy reserves.
Lose weight with swimming
You can also burn up to 500 calories while swimming – but that depends on how heavy your body weight is. What makes swimming so special is that your joints are extremely gentle and swimming is really a full-body sport. So when you crawl through the water, you use almost all muscle groups.
Lose weight with cycling
Swimming is closely followed by cycling or spinning. So you burn up to 400 calories per hour on the bike. The sport on the bike is also very joint-gentle if you choose the correct setting of the saddle.
Lose weight with high-intensity interval training
If it can be something more intense, high-intensity interval training would be the way to go. In HIIT, high-intensity phases alternate with resting phases. The workout is very strenuous, but it also allows you to burn 600-800 calories in an hour. This is absolutely not a small thing!
But before you start your session, you should make sure that you also have enough energy to burn. Porridge, for example, is the ideal breakfast before exercise!
Can you lose weight healthily with strength training?
You know it: gyms advertise with the dropping kilos and lure you to membership. But what about strength training really, can you lose weight properly?
Yes, you can lose weight even with strength training. Because when you train with weights, you also burn calories. However, if you are only concerned with the weight on the scale, you should be a little careful. Strength training is not suitable for really just losing weight quickly.
Strength training as a weight loss aid
It's like this: Strength training causes you to build muscle. The more you train, the more your muscles will grow. This usually means that you also gain weight with it. But you don't have to be discouraged! Weight gain during weight training is desirable. You are defining your body!
Even with weight training, the simple formula for losing weight applies: If you burn more than you eat, you lose weight. The scale may not show results as quickly as in endurance sports, but they can certainly be seen sooner or later.
If you want to gain muscle mass, you can also use the calorie calculator to build muscle .
The best way to lose weight healthily: combining cardio and strength training
The best case scenario for people who want to lose weight healthily would be to combine cardio with strength training. This is how strength training creates muscles and the kilos on the scale fall during endurance sports.
Especially if you do a lot of sports and mix the two types, you should definitely pay attention to how many calories you consume per day. Muscles can only be formed if sufficient proteins and nutrients are supplied to the body through food. So it is also important to know what you are incorporating into your daily diet.
Lose weight healthily with the right diet
However, the Holy Trinity for a healthy body is the mixture of strength sports, endurance sports and, above all, the ideal diet. Anyone who eats unhealthy food, many finished products and fast food will not see and feel any progress in losing weight despite exercising. Likewise, the calculation does not work in the other direction – those who eat healthy, but do not exercise and thus have a harder time reaching a calorie deficit will not see any progress either.
Nutrition is an extremely extensive topic, especially for athletes. If you do a lot of sports and want to achieve a high level of performance, you should be aware of the power of nutrition. In the best case, you must have internalised what you can and cannot eat with an athletic diet.
