For anybody is not a secret that to lose weight, you should eat less. If you comply with this requirement is not bad. However, you need not only there is not enough, you also have to pay attention to the energy value of the product, that is to say, the number of calories. Calories for weight loss play a prominent role, since in this measurement, you measure the amount of energy that we need for the needs of our body for our daily activities. But to lose weight, you need to make the number of calories consumed is less than expenditure.
Where to start?
The first step is to calculate the amount of calories that are needed for the life in our body: blood circulation, breathing, growth, digestion, etc. this will help us in the formula of the basal metabolism (OO).
9.99 × weight + 6.25 × height of 4.92 × age – 161
This is the formula approved by the American Association of Dietitians, which allows to calculate with accuracy the number of calories at rest.
Next, we calculate the necessary calories for the day for our activities: work, sports, household chores, etc.
The General formula of consumption of energy:
The number obtained in the above calculation, must be multiplied by a factor depending on their life:
- a sedentary lifestyle, x1,2;
- light exercise up to 3 times a week x1,37;
- workouts to 5 times per week x1,46;
- high-intensity training for 5 times a week x1,55;
- do sport every day, x1,63;
- super intensive classes daily or twice a day x1,72;
- hard physical labor or high-intensity classes more than twice a day x1 9.
The number obtained is the amount of calories that you consume daily, do not fear to gain weight. However, we need the number of calories per day for weight loss. There are two ways to withdraw:
- Subtract 200-500 kcal of total energy consumption (WEM).
- Reduce kcal WEM by 15-20%.
Nutritionists recommend not to reduce the number of kilocalories below the result of the General change of the formula (OO). This will contribute to slower metabolism and muscle damage.
There is a difference between calories and calories?
The calories used in physics and in nutrition. 1 calorie in nutrition is 1 kg of calories, i.e., kilocalories, which means that the amount of energy required for heating 1 kg of water 1⁰ C. that is to say, in the nutrition, calories and kilocalories are the same! 1 Calorie = 1 kcal.
"Helpful" sources of calories
In order to lose weight, not only to reduce the amount of consumed calories, you need to find products that do not contribute to the deposition of fat in too.
Breakfast:
For Breakfast, choose slow carbs:
- cereals;
- fruits;
- nuts;
- low-fat dairy.
Porridge should be boiled in water, and after cooking you can add low fat cream. You can eat additional fruit or add to cereal, dried fruit and nuts. In this case, keep in mind that the calories in nuts more fruit counterparts (prune – plum, raisin – grapes, dried apricots, apricots, etc.), as a result it is full of water, and in dried fruit it is not.
Lunch:
lean meat;- fish;
- vegetable salads;
- low-fat cheeses;
- vegetable oil;
- vegetable soups;
- legumes.
When I cook at home, do not be lazy to count calories ready meals. Get a scale, a calculator and a notebook that will collect the results of their calculations.
Dinner:
- slow carbohydrates (cereals and legumes);
- low-fat cottage cheese;
- chicken breast boiled;
- fish.
The last meal should be 3 hours before you go to sleep, otherwise, all stored in their hips and stomach in the form of subcutaneous fat.
I hope that you realize how to communicate the calories, and your weight, and also the fact that the first and the second you can easily learn to control. The result will not keep itself waiting – after the first day of a balanced diet, you will feel more clean, more clear and more healthy.