Losing weight is often more complicated than we realize. It involves more than just burning calories and shedding excess pounds.
Most people believe that a fitness routine should consist of eating less and exercising more. But there are several cases where this formula does not work.
Why? Because there are other factors at play. If weight loss was such a simple process more people would become skinny just by eating less and exercising more. Unfortunately that’s not how it works all the time.
Whether you diet for weight loss or perform strength training for building muscle, the following are the three factors that you must consider if you want to successfully lose weight and keep it away.
Daily calorie deficit
Simply eating less isn’t enough; you must maintain a daily calorie deficit to be able to lose weight efficiently. For losing one pound every week you need to have a weekly calorie deficit of 3500 kcal.
This equates to a daily calorie deficit of 500 kcal, which he is also the average calorie deficit for a healthy adult. Once you find your calorie deficit it becomes easier to maintain a diet along with a proper exercise routine. The more active you are, the higher your calorie deficit.
Your heart rate has a direct connection with weight loss because it measures the heart’s ability to use oxygen. The lower your heart rate the more efficient your heart is at pumping blood and using oxygen supplied by the lungs.
Both the resting heart rate and your heart rate while exercising are important factors in determining weight loss. Aerobic exercises make your heart stronger and more efficient at pumping blood and using up oxygen.
The heart rate also determines how intense you should exercise in order to lose weight. To determine your maximum heart rate, the following formula is used: 208 – 0.7 x age.
Your maximum heart rate is different from your target heart rate. The maximum heart rate is the hardest your heart can beat for your age. The target heart rate determines how hard you should exercise to be able to lose maximum weight.
Body fat percentage
Your body fat percentage determines how healthy you are. Having less than 12 percent body fat is considered unhealthy and more than 32 percent makes you overweight. Sixteen to 25 percent of body fat is ideal.
All these factors combine to make the process of weight loss easier and more efficient.