How to become your own weight loss coach

Losing weight can be done in numerous ways. There are many diets and methods for losing weight. Many who wanted to lose kilos have already tried everything and spared no expense. But there is actually a simple way of coaching yourself in which no one else determines what is good for losing weight. Successful weight loss can be achieved by keeping records and doing some calculations, in addition to paying attention to the quantities of food consumed.

Normal quantities

This method, in which someone is his or her own weight loss coach, starts by honestly examining the amounts of food and drink consumed daily. Many people have come from home with a certain sense of norms regarding the size of the portions served at meals. They have come to regard those norms as normal.

Extra portions

The question, however, is whether the calories associated with those normal portions correspond to the number of calories needed to live a healthy life. In addition, many home cooks always cook a little more than necessary to ensure they don’t come up short. These extra portions are often enjoyed with pleasure. A critical assessment and calculation of all calories can be a first step towards a different eating style. Also read my article on this subject: “Meals with normal amounts and calories”

Don’t be alarmed

Secondly comes the core part of the self-coaching method. That part consists of making a few choices followed by a number of calculations. The first choice is to determine how many kilos will be lost. The number of kilos can simply be multiplied by 7000. Don’t be alarmed, but that is the number of calories that must be burned to lose one kilo. So 70,000 calories for 10 kilos.

What exercise activity

The next choice is to determine an exercise activity. Although there are more options, here are a number of activities that are practiced by many, such as: aerobics, dancing, cycling, mountain biking, running, cross-country skiing, Nordic walking, skating, skiing, tennis and walking.

Calories in kcal per activity and some math

Then comes the calculations. Depending on the weight of the person who wants to lose weight, the duration of the activity and the type of activity, it can be determined exactly how long and how often the activity must be performed to achieve the end goal. The calculation goes as follows: choose the activity and take the number stated as one of the elements for the calculation. That figure is the number of calories burned per hour per pound of weight of the person performing the activity. Multiply the weight of the performer by the duration of the activity times the corresponding number. For example: someone weighing 90 kilos cycles for 2 hours, so 90 x 2 x 6 = 1080 calories burned in total.

calories

activity

effort

6 kcal

aerobics

average

6 kcal

dancing

average

6 kcal

misuse

16 to 20 km per hour

8 kcal

mountain biking

recreational

10 kcal

to run

10 km per hour

10 kcal

cross-country skiing

10 km per hour

4.5

nordic walking

average

5.5

to skate

recreational

7 kcal

to ski

average

7 kcal

playing tennis

average

3.5 kcal

to walk

5 km per hour

6 kcal

swimming

recreational

Get started as your own weight loss coach

The last coaching element, namely encouraging people to actually carry out the activities, is perhaps the most difficult element. Then fully realize the great benefits of the set goal. These benefits are different for everyone, but they are always very worthwhile. So let’s get started.

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