Wat moet je doen om 500 gram vet te verliezen?
Beweging nodig om op gewicht te blijven
Beweging is belangrijk voor onze gezondheid. De meeste Nederlanders bewegen te weinig en eten te veel, waardoor veel mensen last hebben van overgewicht of zelfs obesitas. Hoeveel moet je nou eigenlijk bewegen om af te vallen? En over wat voor soort beweging hebben we het dan?
Hoeveel moet je bewegen om af te vallen?
Streng diëten om af te vallen? Niet nodig, als je maar voldoende blijft bewegen. Mensen die voldoende bewegen blijven eerder op gewicht dan mensen die soms een dieet volgen, blijkt uit Amerikaans onderzoek. Om af te vallen adviseert het voedingscentrum elke dag een uur matig intensief bewegen. Het is echt niet nodig jezelf elke dag compleet uit te putten in de gym. Ga iets doen wat dicht bij jezelf ligt. Dan houd je het langer vol en loop je minder kans op blessures. Begin bijvoorbeeld met het maken van iets langere wandelingen in de buurt. Of maak elke avond na het eten een fietstochtje. Als je hartslag er maar van omhoog gaat. Natuurlijk is het ook belangrijk om je dieet aan te passen. Minder (vet) eten in combinatie met voldoende beweging zorgt er uiteindelijk voor dat je vet gaat verliezen.
Een halve kilo per week afvallen
Vrouwen moeten ongeveer 2.000 kcal per dag eten om op gewicht te blijven. Mannen hebben iets meer nodig: 2.500 kcal per dag. Het verschilt per leefstijl hoeveel kcal je nodig hebt om op gewicht te blijven. Sportieve mensen hebben natuurlijk meer calorieën nodig dan mensen die niet bewegen. Over algemeen wordt gezegd dat in een halve kilo vet zo’n 3.500 kcal zitten. Om gezond af te vallen zou je minstens 500 kilocalorieën per dag minder moeten eten. Dan val je een halve kilo per week af.
Bereken jouw caloriebehoefte
Wil je weten wat de caloriebehoefte van jouw lichaam is? Deze calorieën calculator berekent het aantal dat jij nodig hebt op basis van persoonlijke gegevens.
Wil je beginnen met bewegen en zoek je inspiratie? Kijk dan eens naar dit lijstje van Libelle met leuke sportieve activiteiten!
Wil jij wat kilootjes kwijt?
De Salut app helpt jou op weg met mini-uitdagingen! Je begint klein, met haalbare doelen. Begin bijvoorbeeld met 5 sit-ups per dag. In een paar weken tijd werk je toe naar duurzame gedragsverandering. Benieuwd hoe dat werkt? Download nu onze app.
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Bronnen:
- T. Cammelbeeck, ‘Afvallen in een week’, 17-06-2019: https://bit.ly/3iJLx9u
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