Although we all know that losing weight is to create a calorie gap in the body to ensure that the daily intake of food calories is less than the total calories consumed, some people will equate the basal metabolic rate with the total calories consumed every day, which is wrong, because the total calories consumed include three parts or four parts in a strict sense:

1, basal metabolic rate

2. Thermal effects of food

3. Sports consumption

4. Net consumption of non-sports activities

Some people may combine exercise consumption with neatness, and it is not impossible to do it loosely.

Since we want to create a gap, we should know the total food intake and the total calories consumed every day. The latter cannot be accurately measured because these four factors are dynamic or personalized.

For example, people's basal metabolic rate is mainly affected by age, sex and weight, and weight will affect the basal metabolic rate because of the difference of muscle mass and fat mass. The effects of these three factors on basal metabolic rate are not explained in detail here.

The thermal effect of food depends on your food type and food intake. Generally speaking, food has a higher thermal effect in protein, and carbohydrates and fats occupy the second and third positions in turn. In other words, if you eat the same amount of food, for example,100g protein consumes the most calories in the process of digestion and absorption, and100g carbohydrate consumes less calories and the least fat than protein.

Exercise consumption is the biggest possible factor that we can create calorie gap. However, people usually overestimate the calories consumed by exercise. Many people think that I have been exercising for half an hour and have sweated so much. How can I consume 1000 calories? Sorry, you think too much! Maybe you have been running for half an hour, sweating like a pig. You only consume 300 calories, not as much as a loaf of bread.

In fact, the consumption of non-sports activities is ignored by many of us. In fact, it is very important and promising to lose weight, because the consumption of non-sports activities can actually be understood as all activities other than sports, such as talking, walking, standing, climbing stairs, doing housework, brushing mobile phones and so on. These daily activities are what we usually do the most and are the easiest to stick to. If you can make full use of these daily activities, you will consume a lot of calories.