It is not a secret for anyone that to lose weight it is necessary to eat less. If you run this precept – already not bad. However, it must not only is there a little, should also pay attention to the energy value of the product, or the amount of calories. Calories to lose weight play a significant role, since this is the measure, is to measure the amount of energy that we need for the needs of our body and to our daily activity. And to lose weight, you need to make the number of calories consumed least consumed.
Where to start?
For a start, you should calculate how many calories you need for the life of our body: circulation, respiration, growth, digestion, and t. p. help us formula basal metabolic (OO).
To 9.99 × weight + 6,25 × growth 4,92 × age – 161
Is the formula, which was approved by the American Dietetic Association, which allows for the greatest possible accuracy to calculate the necessary amount of calories at rest.
Then, we calculate calories needed per day for our activity: work, sport, work and household tasks, and t. p.
The general formula for power consumption:
The number obtained in the previous one, the count, multiply by a factor that depends on your style of life:
- a sedentary life-style for x1,2;
- physical exercises light up to 3 times per week x1,37;
- workout 5 times per week x1,46;
- the high-intensity training to 5 times per week x1,55;
- activities each day x1,63;
- in addition to the intensive all-day or twice a day x1,72;
- the hard physical work, or high intensity classes twice a day x1,9.
The number that you just create, that is, the number of calories you can consume daily, without fear of getting overweight. However, we need an amount of calories per day to lose weight. There are two ways of drawing:
- Take 200-500 kcal of the total consumption of energy (MAE).
- Reduce kcal MAE in 15-20%.
When you do this, the nutritionists recommend not to decrease the amount of kilocalories below the result of the sharing formula (OO). This will contribute to the decrease of the metabolism and the destruction of the muscle tissue.
There is a difference between calories and calories?
Calories are used in physical and nutrition. 1 calorie in nutrition – this is already 1 kg calorie, ie – kilocalories, which means that the amount of energy required to heat 1 kg of water 1⁰ With. namely, nutritional, calories, and kilocalories is the same! 1 Calorie = 1 kcal.
"Helpful" sources of calories
To lose weight, reduce a bit the amount of consumption of kcal, you should find the right products that will not contribute to the deposition of fat mass.
Breakfast:
At lunch, choose carbohydrates slow:
- cereals;
- fruits;
- dried fruit;
- lean dairy products.
Mush should boil the water, and after cooking, you can add the lean cream. You can eat advanced fruit, or add in cereal, dried fruit. When you do this, remember that the calories in suhoruktOh more than fruit pharmaceutical (plum plum, raisins – grapes, dried apricots – apricot and t. p.), as well as fruits full of water, while suhoruktOh not.
Lunch:
lean meat;- the fish;
- vegetable salads;
- lean cheeses;
- vegetable oils;
- soups;
- legumes.
When you're cooking at home, do not be lazy to count the calories of ready meals. Build a scale, calculator and notepad, which will record the results of your calculations.
Dinner:
- slow carbohydrates (cereals and vegetables);
- low-fat cottage cheese;
- wheat boiled chicken breast;
- the fish.
The last meal should be 3 hours before sleep, otherwise, dispose of all of your hips and belly in the form of subcutaneous fat.
We hope you already realize how interconnected the calories and your weight, and also the fact that the first, and second, you can easily learn to control. The result will not wait – after the first day of a balanced diet, you will feel cleaner, lighter and healthier.