Our expert says:
The formula gives you a rough idea of how many kilocalories (kcal) you require per day to keep your normal body functions going and for physical activity. A rule of thumb is that adult women require approx. 2000 kcal per day to maintain weight. 2000 kcal is close to your 2173 kcal/day, so we agreed on this. Then to lose weight you need to reduce your energy intake by 500 kcal per day down to approx. 1500 kcal by reducing your energy intake and doing exercise. Cardio exercises like running on a treadmill or skipping will increase what is called the Basic Metabolic Rate (BMR) (the amount of energy you use up to keep your body ticking over even when you are asleep). Thus the effect of doing 30 min of running or skipping will not only burn X amount of kcal while you exercise but an additional amount for at least 24 hours after exercise. So stop trying to work out exactly how many kcal you are burning, just do 30 min of cardio exercise every day and you will start losing weight. Combine the exercise with an energy reduced low-fat, high-fibre diet (click on 'Diet' at the top of this page, 'Weight loss', ‘Balanced diet’ and then on 'Slimming Diet' for a copy of such a diet) to obtain the desired effects.
Relax and enjoy the exercise
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