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Wenn es um das effektive Abnehmen geht, spielt der Kalorienbedarf eine entscheidende Rolle. Viele Menschen fragen sich, wie sie ihren Kalorienbedarf richtig berechnen können, um ihr Zielgewicht zu erreichen. In diesem Artikel werden wir uns genauer mit diesem Thema beschäftigen und Ihnen zeigen, wie Sie Ihren Kalorienbedarf für ein erfolgreiches Abnehmen ermitteln können.

Wie berechne ich meinen Kalorienbedarf?

Um Ihren Kalorienbedarf zu berechnen, müssen Sie zunächst Ihren Grundumsatz bestimmen. Der Grundumsatz ist die Menge an Energie, die Ihr Körper benötigt, um seine lebenswichtigen Funktionen aufrechtzuerhalten. Dieser kann mithilfe verschiedener Formeln berechnet werden, die Faktoren wie Gewicht, Größe, Geschlecht und Alter berücksichtigen.

Nachdem Sie Ihren Grundumsatz ermittelt haben, müssen Sie zusätzlich Ihren Leistungsumsatz berücksichtigen. Der Leistungsumsatz gibt an, wie viele Kalorien Sie durch körperliche Aktivität verbrennen. Je nach Ihrem Aktivitätslevel müssen Sie Ihren Grundumsatz entsprechend anpassen, um Ihren Gesamtkalorienbedarf zu berechnen.

Es ist wichtig zu beachten, dass eine zu drastische Reduzierung der Kalorienzufuhr zu gesundheitlichen Problemen führen kann. Es wird empfohlen, nicht mehr als 500 Kalorien unter Ihrem Gesamtkalorienbedarf zu liegen, um nachhaltig und gesund abzunehmen. Eine ausgewogene Ernährung mit ausreichend Nährstoffen ist ebenfalls entscheidend, um Ihren Körper optimal zu versorgen.

Tipps zur effektiven Gewichtsabnahme

Um effektiv Gewicht zu verlieren, sollten Sie nicht nur auf die Kalorienzufuhr achten, sondern auch auf die Qualität der Lebensmittel. Versuchen Sie, auf verarbeitete Lebensmittel und zuckerhaltige Getränke zu verzichten und setzen Sie stattdessen auf frisches Obst, Gemüse, Vollkornprodukte und mageres Eiweiß.

Es ist ebenfalls wichtig, regelmäßige Bewegung in Ihren Alltag zu integrieren. Versuchen Sie, mindestens 30 Minuten pro Tag zu trainieren, sei es durch Spaziergänge, Joggen, Radfahren oder Fitnessübungen. Kombinieren Sie Ausdauer- und Krafttraining, um Ihren Stoffwechsel anzukurbeln und Muskeln aufzubauen.

Denken Sie daran, dass Abnehmen ein Prozess ist, der Zeit und Geduld erfordert. Setzen Sie sich realistische Ziele und belohnen Sie sich für Ihre Fortschritte, auch wenn sie klein sind. Bleiben Sie motiviert und behalten Sie Ihr Zielgewicht langfristig im Blick, um gesund und dauerhaft abzunehmen.

Was passiert, wenn ich meinen Kalorienbedarf nicht einhalte?

Wenn Sie Ihren Kalorienbedarf nicht einhalten, kann es zu verschiedenen Auswirkungen auf Ihren Körper kommen. Eine zu geringe Kalorienzufuhr kann zu Mangelerscheinungen, Müdigkeit, Leistungseinbußen und einem geschwächten Immunsystem führen. Im schlimmsten Fall kann es zu Essstörungen wie Magersucht oder Bulimie kommen.

Auf der anderen Seite kann ein zu hoher Kalorienverbrauch dazu führen, dass Sie nicht abnehmen oder sogar an Gewicht zunehmen. Es ist wichtig, ein gesundes Gleichgewicht zu finden und auf die Bedürfnisse Ihres Körpers zu hören. Konsultieren Sie bei Unsicherheiten einen Ernährungsberater oder Arzt, um Ihre individuellen Ziele und Bedürfnisse zu besprechen.

Abschließend lässt sich sagen, dass die Berechnung Ihres Kalorienbedarfs ein wichtiger Schritt auf dem Weg zum erfolgreichen Abnehmen ist. Indem Sie Ihren Grundumsatz und Leistungsumsatz ermitteln und auf eine ausgewogene Ernährung sowie regelmäßige Bewegung achten, können Sie Ihre Ziele erreichen und langfristig halten. Bleiben Sie motiviert, geduldig und vor allem gesund, um Ihren Traum vom Wunschgewicht zu verwirklichen.

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#IvanaChapman #weightloss #longtermweightloss #loseweight 🔥 Lose fat and build muscle: Join The Lean & Strong Academy! https://bit.ly/leanandstrongYT Get Your FREE ebook! https://www.ivanachapman.com HOW TO MAINTAIN WEIGHT LOSS LONG TERM (Sustainable Weight Loss Tips!) // Coming up with a sustainable weight loss diet will help you to maintain weight loss. In this video, I'll go through the evidence for successful weight loss maintenance. Maintaining your weight loss should be easier than initially losing weight, but that means you need to follow a sustainable weight loss plan. I'll go through what the research says about how to maintain your weight loss long term. The plan you create, and the people surrounding you, can make a big impact. Learning how to maintain weight loss for the long term is important, because otherwise you'll be stuck with the inevitable ups and downs of your weight. I explain how to make your weight loss sustainable and create a sustainable weight loss diet for yourself. Exercise can play a role in long term weight loss, but it's not as important in the short term as most people think. A sustainable weight loss plan does generally included physical activity. This video will explain how to maintain your weight long term. How to maintain your weight loss without giving up foods that you love. The research study I've based this video on gives you sustainable weight loss tips from people who were successful (and those that weren't successful!) with long term weight loss. Reference: Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review: https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1862481 Get Your FREE ebook! https://www.ivanachapman.com Facebook: http://bit.ly/384PjUx Twitter: https://twitter.com/IvanaChapman Instagram: https://www.instagram.com/ivana.chapman/ Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. How To Maintain Weight Loss Long Term https://youtu.be/8AohQQpKwO4

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We hear all about this all the time, but is it really true? Does wimpy old vitamin D NEED Vitamin K? http://www.ThomasDeLauer.com Do you need vitamin k with vitamin d? Vitamin D A hormone, not an actual vitamin, that your skin makes when exposed to sunlight, so it does not need to acquire it from food if adequate sunlight is available The only natural foods that contain vitamin D are fish and egg yolks Most of us are deficient in vitamin D as we do not spend much time outdoors. Additionally, where we live can limit our access to vitamin D - if you live below 37 degrees south or above 37 degrees north you do not have access to sufficient sunlight except during the summer months. ( This line of latitude crosses below Colorado, Utah and Kansas, so the majority of us in the US require additional dietary vitamin D throughout the year even if we spend time outdoors Sunscreen and skin pigmentation can also act as barriers to vitamin D absorption What Does Vitamin D Do? Reduces belly fat Of all the places to lose fat, the middle of our bodies is usually the hardest and the most important, both for looking lean and for being healthy. Waist-to-hip ratio is a factor in your risk for heart disease and type 2 diabetes Research bomb: A study published in the journal of Clinical Nutrition had 23 overweight participants who all went through a 12-week resistance training program. Half of them took 4,000 IU’s of vitamin D while the others received a placebo. While both groups lost the same amount of fat, the group that took the vitamin D supplements were more likely to have lowered their waist-to-hip ratio to a greater extent when compared to the placebo group. (3) Hormone Regulation and Bone Health The parathyroid glands, located in your neck, release parathyroid hormone. Parathyroid hormone regulates the calcium in your body: When the level of calcium in your blood is low, your parathyroid releases PTH. PTH signals for calcium to be leeched from bones and released into the blood, while also telling your kidneys to create more bioavailable vitamin D. This form of active vitamin D tells your gut to absorb more calcium, as long as you have sufficient vitamin D available. When you are deficient in vitamin D, your body will not absorb enough calcium from your diet and too much calcium will be taken from the bones to be available in the blood. Calcium plays more roles than just bone health - it is crucial for proper functioning of your nervous and muscular systems, so the body is able to take calcium from the bones to perform other functions. Vitamin K Vitamin K is helpful in blood clotting and bone strength. May also help to prevent heart disease, prostate cancer and Alzheimer’s Vitamin K2 and vitamin D3 work together to strengthen bones through their impact on calcium While vitamin D3 essentially regulates how much calcium is absorbed in the diet, vitamin K2 tells the calcium where to go, directing it to bones rather than soft tissues. When calcium attaches to arteries, known as hardening of the arteries, it can lead to cardiovascular complications. Without vitamin K2, the calcium absorbed will not go towards strengthening your bones, and thus vitamin K2 is crucial in the functioning of vitamin D3. Vitamin K2 comes from meats, eggs, hard cheeses and insects. Many people are also deficient in vitamin K2. Diet and Supplementation The best way to stay healthy is to eat a balanced diet full of leafy greens, fruits, veggies and lean proteins. This is how we can be sure we are obtaining a full range of vitamins and minerals. Vitamin D3 is one vitamin/hormone that we often have to supplement. If your supplement vitamin D3, be sure to obtain enough vitamin K2, either through a diet with meats and eggs, or through supplementation as well. Also be sure to obtain calcium through your diet, such as yogurt, leafy greens and legumes, or through supplementation. If you do not have all three in your diet, you may be doing more harm than good. References: 1. Parathyroid glands and vitamin D https://www.vitamindcouncil.org/further-topics/parathyroid-glands-and-vitamin-d/ 2. Vitamin D and other vitamins and minerals https://www.vitamindcouncil.org/about-vitamin-d/vitamin-d-and-other-vitamins-and-minerals/ 3. Vitamin K - the missing nutrient to blame… http://articles.mercola.com/sites/articles/archive/2011/03/26/the-delicate-dance-between-vitamins-d-and-k.aspx 4. The Vitamin D article we did https://docs.google.com/document/d/15jdoe1CI0Ao4OHKq06UYTPVMrRo5lScDZlg1fFo-rWQ/edit?usp=sharing

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SWEET CHILLI TOFU RICE (Serves 1) Details below ⬇️ Ingredients: For Dressing: Peanut Butter - 1 tbsp (unsweetened) Ginger - ½ tsp (grated) Garlic - ½ tsp (grated) Vinegar - 2 tbsp Soya Sauce - 2 tbsp Red Chilli sauce - 1 tbsp Water - ½ cup For Base: Boiled Rice - 100 gm cooked For saute veggies & tofu: Olive Oil - ½ tbsp Onion - 1 Broccoli - 10-12 florets (blanched) Salt to taste Black pepper - ½ tsp Red Chilli Flakes - 1 tsp Oregano - ½ tbsp Tofu - 100 gm SAVE this recipe 🤝 & follow @chitwangarg for more such healthy recipes✨✨ WhatsApp (link in bio) for 1-on-1 diet consultation ✨ . . . #healthydinner #healthyeating #healthyfood #dinnerideas #dinnertime #homecookedmeal #cleaneating #healthylifestyle #foodie #foodstagram #nutrition #weightloss #fitfam #healthyrecipes #easydinner #quickdinner #dinnerinspiration #dinnergoals #tofu #broccoli #peanut

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http://frantasticmakeup.com/randomness Doing a lighting test for my kuuipo1207 channel, and a short intro to the weight loss epic I'm about to take on...

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