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I don't think I know a woman who would be completely satisfied with her figure;) Most of us once go through the weight loss stage and it is completely normal - we want to please ourselves and others, take care of health and fitness, be able to wear clothes in a smaller size. However, we must approach our diet with our heads. check more on: 

 Let's think about how much we should / can lose weight, how much it really takes and how much we have to eat so that the body does not go crazy.

The first and most important thing is to measure your weight and height. Based on the results, we can calculate BMI, i.e. determine whether we weigh too much, too little or just right. Here is the formula for BMI:

It should be remembered that the height is given in meters. For example, a person who is 170 cm tall, lifts a square 1.7 meters, 162 cm - 1.62 m, etc. We interpret the results as follows:

BMI less than 18.5 - underweight

BMI 18.5-24.9 - normal weight

BMI 25-29.9 - overweight

 BMI 30-34,9 - first degree obesity

BMI 35-39,9 - second degree obesity

BMI 40 or higher - third degree obesity

The BMI indicator has its disadvantages, but for average builders it usually works. Athletes, more muscular people will have higher BMI, which does not mean that they are obese or overweight - just muscles are heavier than fat, and this formula does not take this into account.

Knowing your BMI, we can define the goal we are striving for. People who are within the norm should remember not to go below BMI 18.5, and it is best to consider whether a slimming diet is necessary at all. Sometimes the problem lies in the lack of movement and poor nutrition - this figure can be modeled without major caloric cuts. In the case of overweight and obesity, calculate your due body weight - it calculates your energy requirement. Designs on the NMC:

Due weight can be a real goal of losing weight. Once it is reached, you can decide if further reduction is necessary.

When you lose weight, remember to provide the right amount of calories. Going hungry is the worst possible solution. The body rebels, begins to store fat, and we lose weight more slowly and probably yo yo effect is waiting for us. The limit to which we can reduce energy supply to the maximum is basic metabolism (PPM). Here are the patterns:

People with a correct BMI enter their current weight in place of the correct weight. The due mass is entered by everyone else;)

The last value you need to know is total metabolism. Once I wrote about one of the ways of its appointment, but it is rather not used in the daily practice of a dietitian. In class, we use human nutrition standards tables, but I recommend you to use a ready-made calculator. There are plenty of them on the Internet, e.g. here. It is very important that people who are overweight and obese also enter their due weight instead of their current weight! The CPM result will tell you how much average energy you have to provide to get to zero - the body will use everything, put nothing away or reach for any reserves. We subtract calories from the CPM value depending on how quickly we want to lose weight, without going below PPM, of course. The optimal, safe and healthy rate of weight loss is about 1kg / week. The more we weigh, the more we lose weight at first, but after a while the situation stabilizes and the pace decreases. Most slimming people may notice larger drops in the first weeks of the diet, but this is due to water loss.

Anyone who wants to lose weight should analyze all this before starting a diet, so as not to harm themselves unnecessarily;) Anyway, with a good plan it is much easier to stick to the provisions;)