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Das Ziel, Gewicht zu verlieren, ist für viele Menschen ein wichtiger Aspekt, um ihre Gesundheit zu verbessern und sich insgesamt wohler zu fühlen. Eine effektive Methode, um dieses Ziel zu erreichen, ist die Berechnung der Kalorienaufnahme. Indem man die Anzahl der Kalorien kontrolliert, die man täglich zu sich nimmt, kann man sicherstellen, dass man weniger Kalorien zu sich nimmt, als man verbrennt, was zu einem Gewichtsverlust führt. In diesem Artikel erfahren Sie, wie Sie Kalorien zum Abnehmen berechnen können und welche effektiven Methoden Ihnen dabei helfen können.
1. Bestimmung des Grundumsatzes
Der Grundumsatz ist die Menge an Kalorien, die Ihr Körper benötigt, um in Ruhe zu funktionieren, d.h. um die lebenswichtigen Funktionen wie Atmung, Herzschlag und Stoffwechsel aufrechtzuerhalten. Es gibt verschiedene Formeln, um Ihren Grundumsatz zu berechnen, basierend auf Faktoren wie Alter, Geschlecht, Gewicht und Größe. Eine einfache Methode ist die Harris-Benedict-Formel, die Ihnen einen groben Schätzwert für Ihren Grundumsatz liefert.
Um Ihren Grundumsatz mit der Harris-Benedict-Formel zu berechnen, multiplizieren Sie Ihr Körpergewicht in Kilogramm mit folgendem Wert:
– Für Frauen: 655 + (9,6 x Gewicht in kg) + (1,8 x Größe in cm) – (4,7 x Alter in Jahren)
– Für Männer: 66 + (13,7 x Gewicht in kg) + (5 x Größe in cm) – (6,8 x Alter in Jahren)
2. Bestimmung des Gesamtenergiebedarfs
Ihr Gesamtenergiebedarf setzt sich aus Ihrem Grundumsatz und dem sogenannten PAL (Physical Activity Level) zusammen, der angibt, wie aktiv Sie im Alltag sind. Um Ihren Gesamtenergiebedarf zu berechnen, multiplizieren Sie Ihren Grundumsatz mit dem PAL-Wert. Der PAL-Wert variiert je nach Aktivitätslevel, z.B.:
– Sehr leicht (sitzen, liegen): PAL-Wert von 1,2-1,4
– Leicht (sitzende Tätigkeit): PAL-Wert von 1,4-1,6
– Mittel (überwiegend stehende Tätigkeit): PAL-Wert von 1,6-1,8
– Schwer (körperliche Arbeit): PAL-Wert von 1,9-2,1
3. Bestimmung des Kaloriendefizits
Um abzunehmen, müssen Sie ein Kaloriendefizit von etwa 500 Kalorien pro Tag erreichen, was zu einem wöchentlichen Gewichtsverlust von etwa 0,5 kg führt. Durch die Kombination von Ernährungsumstellung und Bewegung können Sie dieses Kaloriendefizit erreichen. Beachten Sie jedoch, dass ein zu großes Kaloriendefizit zu gesundheitlichen Problemen führen kann, daher ist es wichtig, einen ausgewogenen Ansatz zu wählen.
Es ist ratsam, Ihre tägliche Kalorienzufuhr schrittweise zu reduzieren, anstatt drastische Veränderungen vorzunehmen, um Ihren Stoffwechsel nicht zu beeinträchtigen. Achten Sie darauf, ausreichend Proteine, gesunde Fette und komplexe Kohlenhydrate zu sich zu nehmen, um Ihren Körper mit allen wichtigen Nährstoffen zu versorgen.
4. Überwachung und Anpassung
Es ist wichtig, Ihre Kalorienzufuhr und Ihr Gewicht regelmäßig zu überwachen, um sicherzustellen, dass Sie auf dem richtigen Weg sind. Nutzen Sie dazu Apps oder Tagebücher, in denen Sie Ihre Mahlzeiten und Aktivitäten protokollieren können. Falls Sie nicht die gewünschten Ergebnisse sehen, passen Sie Ihre Kalorienzufuhr oder Ihr Aktivitätslevel entsprechend an, um Ihr Ziel zu erreichen.
Denken Sie daran, dass es wichtig ist, geduldig zu sein und realistische Ziele zu setzen. Ein gesunder Gewichtsverlust liegt bei etwa 0,5-1 kg pro Woche, also nehmen Sie sich Zeit und bleiben Sie konsequent. Konsultieren Sie bei Bedarf einen Ernährungsberater oder Arzt, um Unterstützung und professionelle Beratung zu erhalten.
5. Tipps und Tricks
Um Ihre Kalorienaufnahme zu reduzieren und den Gewichtsverlust zu unterstützen, gibt es einige Tipps und Tricks, die Ihnen helfen können. Zum Beispiel können Sie kleinere Portionen essen, langsam und bewusst essen, auf kalorienreiche Getränke verzichten, gesunde Snacks vorbereiten und regelmäßig Sport treiben. Diese kleinen Veränderungen können einen großen Unterschied machen und Ihnen helfen, Ihre Ziele schneller zu erreichen.
Denken Sie daran, dass Abnehmen ein Prozess ist, der Geduld, Engagement und Disziplin erfordert. Seien Sie stolz auf jede erreichte Meilenstein und feiern Sie Ihre Erfolge, auch wenn sie klein sind. Durch eine bewusste Ernährung, regelmäßige Bewegung und eine positive Einstellung können Sie Ihr Ziel erreichen und ein gesünderes Leben führen.
—
Zusammenfassung und FAQ
In diesem Artikel haben Sie gelernt, wie Sie Kalorien zum Abnehmen berechnen können, angefangen mit der Bestimmung Ihres Grundumsatzes und Gesamtenergiebedarfs bis hin zur Überwachung und Anpassung Ihrer Kalorienzufuhr. Indem Sie ein Kaloriendefizit von etwa 500 Kalorien pro Tag erreichen und Ihre Ernährung und Bewegung anpassen, können Sie Ihren Gewichtsverlust unterstützen und Ihre Ziele schneller erreichen.
Wenn Sie weitere Fragen haben oder Unterstützung benötigen, zögern Sie nicht, einen Ernährungsberater oder Arzt zu konsultieren, um individuelle Unterstützung und Beratung zu erhalten. Bleiben Sie motiviert, setzen Sie realistische Ziele und vertrauen Sie auf sich selbst, um Ihren Weg zu einem gesünderen Lebensstil zu gehen. Viel Erfolg auf Ihrer Reise zum Abnehmen und zur Verbesserung Ihrer Gesundheit!
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I have lost 123 pounds and counting from my highest weight and in today's video, I am 18 months post weight loss surgery and I am going to be giving you a weight loss update. We are going to be talking about how everything has been going these last 18 months after gastric sleeve (VSG) and how I have been doing on a GLP1 now that I have been on it for 5 months. This is the scale and measuring tape that I use and it comes with the free app: Weight Scale with App - https://amzn.to/3UoqVbO Measuring Tape - https://amzn.to/42oSvHU Want to start using a GLP1 for Weight Loss, You can get a FREE Consultation and save $50 off of your first order with Zappy Health with Discount Code JANEE https://trkrdr0.com/zappyhealth/ae8354ed-460b-4fbc-870b-da2dd23837d0/janee-sanders --------------------------------------------------------------------------------------------- T I M E C O D E S 0:00 - Intro 0:18 - Brief Overview of my Weight Loss Journey 5:26 - Weight Loss Update 5:56 - Inches 6:53 - Dexa Scan for Body Fat 7:35 - Clothing Sizes 9:26 - Before and After Pics 9:39 - Non Scale Victories 10:10 - Loose Skin and Plastic Surgery Plans 12:50 - Goal Weight --------------------------------------------------------------------------------------------- B U S I N E S S I N Q U I R I E S [email protected] M Y F A V O R I T E L I N K S https://linktr.ee/Janeeleesanders -------------------------------------------------------------------------------------------------- F O L L O W M E O N M Y S O C I A L S Instagram: https://instagram.com/janeeleesanders TikTok: https://tiktok.com/@janeeleesanders C H E C K O U T M Y W E B S I T E www.digressanddigest.com #glp1forweightloss #100poundsdown #weightlosssurgery --------------------------------------------------------------------------------------------------- M U S I C Music by oh, the joy. - 1pm in san francisco - https://thmatc.co/?l=FDDED891 --------------------------------------------------------------------------------------------------- E Q U I P M E N T U S E D Camera: Sony ZV-1 - https://amzn.to/328LujJ Editing: Final Cut Pro ------------------------------------------------------------------------------------------------------ Disclaimer: Some of these links above are affiliate links which means I may make a commission if you use the links at no extra cost to you. This will help support my channel! This video is about: 100 pounds down, 100 pound weight loss, weight loss journey, janee lee sanders, weight loss surgery, gastric sleeve journey, vsg, wls, vsg journey, weight loss, 2024 weight loss journey, weight loss surgery journey, wls journey, gastric sleeve, 1 year after bariatric surgery, 1 year post vsg, 1 year post gastric sleeve, ozempic weight loss, glp1 for weight loss, ozempic after gastric sleeve, semaglutide after gastric sleeve, semaglutide weight loss, semaglutide journey
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