Читать книгу The Little Book of Calorie Burning - Литагент HarperCollins USD, Ю. Д. Земенков, Koostaja: Ajakiri New Scientist - Страница 11

If you’ve got a lot of weight to lose, don’t be in a hurry. Lose it fast and it will pile straight back on again with a vengeance. Try looking up people who have won ‘Slimmer of the Year’ awards just six months after they picked up their trophies – you’ll find they’re almost all well on the way back to their original weights. A steady weight loss of 5 to 10 per cent of your starting weight over six months is about right. So if you currently weigh in at 100 kilos, you should aim to lose between 5 and 10 kilos in the first six months, and between 10 and 20 in a year.

Note: experts recommend that you don’t try to lose more than half a kilo – or a pound – a week. To do this you’d have to cut back roughly 500 kcal a day by eating less and burning more. Cycling to and from work and cutting the chocolate digestives with your morning coffee might do it. Or jogging for half an hour a day and foregoing that pint of lager with your mates. If you don’t want to cut any foods, just up your activity levels to burn an extra 500 kcal a day. Set yourself realistic targets. As we’ve seen, if you try to diet to a weight that’s below your natural weight range you’ll struggle all the way. Besides, super-skinny is not always super-attractive or sexy – nobody wants to hang out with a coat hanger.