Did you know!? Having the right Cheat Day enhances the effectiveness of weight control.

But not everyone can indulge in Cheat Day equally...

Overdoing it can cause stress. Rewarding yourself with your favorite meals can help you stay motivated and reduce stress from a strict diet, but if you neglect the Cheat Day period, it can be difficult for your body to lose weight.

_________________________________

then How much does a cheat day fit?

You can roughly calculate from this formula to determine the cheat day so that it does not go too far beyond your own limits.

_________________________________ 

Basal Energy Burning Rate (BMR)

x

Activity Multiplier

=

Total Daily Energy Requirements (TDEE)

 _________________________________

1. What is known about the basal energy metabolic rate (BMR)?

• For men = 66.5 + (13.75 × body weight in kg) + (5.003 × Height in cm) - (6.775 × Age)
• For women = 655.1 + (9.563 × body weight in kilograms) + (1.850 × Height in cm) - (4.676 × Age)

2. After getting BMR, Multiply it by the variables of our daily energy consumption, estimated from our lifestyle in 1 week.

• I sat still most of the day, hardly moving. x 1.2
• Exercise or do light sports 1-3 days a week. x 1.375
• Exercise or moderate sports 3-5 days a week. x 1.55
• Exercise or play strenuous sports 6-7 days a week. x  1.725 
• Exercise or overdo sports twice a day. x 1.9

3. The result will be the total daily energy requirement (TDEE). This is the number of kilocalories our body needs each day. Usually during the period when we control weight. We should choose to eat below our own TDEE, but when the Cheat Day comes, we can return to eating at the same level as our own TDEE.

Usually during the period when we control weight. We should have to choose to eat below our own TDEE, but when it comes to Cheat Day, we can return to eating at the same level as our own TDEE! This method will be a balanced Cheat Day that does not go too far to destroy all past efforts.

The story ofMetabolic rate There are many other factors because people's bodies are not the same.

Weight control will not be the same. Let's unlock the secrets of weight management that suits you.

WithWeight Management Programs Click!

For more information, or to make an appointment.

Call 028269999

Line: @bdmswellnessclinic or https://bdmswellness.co/4hNDgj5