PA = (9.99 x weight) + (6.25 x height) + (4.92 x age) + (166 x floor) - 161, where the floor is equal to 1 for men, for women - 0.
Now you need to know the maximum number of calories that can be consumed throughout the day. For this purpose it is necessary to measure metabolic rate multiplied by 1, 15. Suppose your metabolic rate is 2000 multiply this number by 1, 15 and get 2300. Your upper bound is equal to 2300 calories. If we subtract from a given quantity of 500, you get the lower bound - 1800 calories. To adjust the metabolism, can not go beyond the limits.
In no case can not starve. With insufficient intake of food the body goes into "saving mode" and store fat, so it is not known how long he would have to starve. Need to eat frequently and in small portions. Gaps between meals must be not more than 3 hours, except sleep.
Try to drink plenty of water. Daily consumption of 1, 5 liters of water increases metabolism by 30%, allowing you to save annually about 17,000 calories or 2, 5-3 pounds overweight.
Be sure to breakfast. During sleep, your metabolism slows down and the breakfast you start the process again. In the morning, give preference to complex carbohydrates: porridge and bread from whole grains, fruits and vegetables. Their digestion takes longer and longer, you will not feel hungry.
Aerobic exercise speeds up the metabolism. Optionally, several times a week to pace yourself the gym. Simply walking briskly for half an hour a day, because the body starts the process of burning of stockpiled only after 30 minutes of operation in emergency mode and continues to burn fat for another hour after exercise.
Build muscle mass. Kilogram of muscle consumes daily about 70 calories, while a kilogram of fat - only 4 calories. This means that the more muscular person, the more power it consumes, regardless of whether it has been hard exercise or reading a book.