Como emagrecer 6kg em 2 meses?

Texto para quem quer da AQUELA emagrecida na gordura de forma rápida e saudável!

Se você está lendo este texto, provavelmente você está neste momento: insatisfeito com o seu peso e determinado a emagrecer.

Sendo assim, resolvi compartilhar meus conhecimentos com você, para que também possa emagrecer de forma saudável e duradoura. Vamos lá?

Um erro comum de quem está tentando emagrecer é estabelecer metas irreais, que acabam levando à frustração. Por isso, é importante que você defina metas que sejam realistas e possíveis de serem alcançadas.

Por exemplo, emagrecer 10kg em uma semana não é saudável (perda de massa muscular, flacidez) e você provavelmente vai acabar frustrado. Mas emagrecer 1kg por semana é um objetivo realista e alcançável!

Introdução

– Se nós queremos secar, precisamos gastar mais do que consumimos, é obvio! Tudo é matemática:

– Ex.: comeu 3000kcal e gastou 2000kcal – > engordou!

– Ex.: comeu 1000kcal e gostou 2500kcal -> secou!

Referência Básica

– Para eliminar 1kg de gordura, você precisa gastar em torno de 7000kcal!!

Ou seja: se você^gastar 1000kcal por dia, a mais do que ingeriu, em 1 semana, irá eliminar 1kg de gordura!

– Para eliminar 6kg de gordura, precisamos gastar 42000kcal.

– 42000 / 60 dias = déficit de 700kcal/dia!

PRIMEIRA ETAPA – Cálculos

  1. Cálculo da Taxa Metabólica Basal (TMB)
  • Calorimetria indireta (exame mais preciso)
  • Bioimpedância
  • Cálculo Herris-Benedict

Vamos focar no cálculo de Herris-Benedict:

Homem:

66,47 + (13,75 x peso em Kg) + (5,003 x altura em cm) – (6,775 x idade)

Mulher:

655,09 + (9,563 x peso em Kg) + (1,85 x altura em cm) – (4,676 x idade)

  • Cálculos do gasto das atividades diárias

Calorias gastas em atividades diárias. Ex.: andar, subir escada, carregar objetos etc.

Adicionamos, aproximadamento, 10% de gasto com atividades diárias em cima da TMB.

  • Cálculos do efeito térmico dos alimentos (ETA)

Para que os alimentos sejam digeridos, o nosso organismo também gasta calorias (produzindo enzimas, utilizando moléculas etc).

Adicionamos 10% de efeito térmico dos alimentos em cima da TMB.

  • Cálculos do gasto calórico nos exercícios

Caso você esteja praticando alguma atividade física (o que é de fundamental importância para um processo de emagrecimento saudável), adicionamos esse gasto juntamente com os outros.

EXEMPLOS:

Mulher

Se a TMB for 1200kcal:

  • + 120kcal atividades diárias
  • + 120kcal ETA
  • + 300kcal treino (exemplo treino leve-moderado)

Total: gasto de 1740kcal no dia.

Homem

Se a TMB for 2000kcal:

  • + 200 atividades diárias
  • + 200 ETA
  • + 500kcal treino (exemplo treino mais pesado)

Total: gasto de 2900kcal no dia.

PLANEJAMENTO CORRETO

Pronto! Agora, em cima dessas calorias calculas, você deve retirar 700kcal e montar a sua dieta com base nesse número!

Se seguir esse planejamento por 60 dias, é bem provável que você elimine os 6kg de gordura (com exceção de pessoas que possuem alguma patologia que deixe o metabolismo mais lento).

Lembrando-se, que você pode chegar em até menos 1000kcal por dia para um emagrecimento saudável!

E lembre-se de fazer uma boa divisão das refeições/calorias ao longo do dia (pelo menos, 5 refeições ao dia).

Faça um planejamento

Para emagrecer de forma saudável é importante que você planeje seu cardápio semanal. Isso vai ajudá-lo a se manter no rumo e evitar que caia na tentação de comer alimentos não saudáveis.

Além disso, é importante que você respeite os horários das refeições e faça atividade física regularmente.

Aposte em uma alimentação saudável

Para emagrecer é importante que você aposte em uma alimentação saudável. Escolha alimentos frescos, naturais e de baixa caloria.

Evite alimentos processados, gordurosos e ricos em açúcar, pois eles podem comprometer os seus esforços.

Beba água

A água é essencial para o bom funcionamento do nosso organismo e devemos ingerir pelo menos 1,5-2 litros por dia. Ela ajuda a eliminar as toxinas do organismo, favorece a digestão e a perda de peso.

Uma boa noite de sono

O descanso é fundamental para o nosso organismo e dormir bem é essencial para emagrecer de forma saudável.

Durante o sono, o nosso corpo libera hormônios que ajudam a melhorar o nosso metabolismo. Por isso, é importante que você durma pelo menos 6-8 horas por dia.

Pratique atividade física

Praticar atividade física é essencial para emagrecer de forma saudável. Além de ajudar a perder peso, a atividade física também é benéfica para a saúde.

Escolha uma atividade que você goste e pratique-a regularmente. Pode ser uma caminhada, corrida, aula de dança, academia ou yoga.

Tenha paciência

Perder peso não é uma tarefa fácil e exige paciência e dedicação. Mas com determinação e perseverança é possível alcançar o objetivo.

Tenha em mente que o resultado não será imediato e vai levar tempo e esforço. Mas a recompensa será uma vida mais saudável e feliz.

Aplicativos de Cálculo

Para ajudar a fazer o cálculo da quantidade de calorias ingerida no dia, sugiro 2 aplicativos que podem ser utilizados gratuitamente:

– MyFitnessPal

– Fat Secret

Dicas de Alimentos Termogênicos

Para potencializar o emagrecimento, podemos adicionar alimentos naturais que ajudam na queima de gordura:

– Canela

– Gengibre

– Pimenta

– Chá verde

Dica de Compostos Termogênicos

Para potencializar o emagrecimento, podemos adicionar compostos termogênicos ao nosso planejamento:

– Cafeína

– Ioimbina

– GreenSelect (não acelera o coração)

– Mitburn (não acelera o coração)

Concluindo, para emagrecer de forma saudável é importante que você crie metas realistas, faça um planejamento, aposte em uma alimentação saudável, beba água, durma bem e pratique atividade física regularmente. Tenha paciência e perseverança, pois o resultado será recompensador.

E, para que você potencialize ao máximo seus resultados, um bom planejamento e acompanhamento de um nutricionista e imprescindível.

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