For anybody not a secret that in order to lose weight, you need to eat less. If you do not meet this requirement, it is not bad. However, we must not only not enough, one should also pay attention to the energy value of the product, i.e. the amount of calories. Calories for weight loss a significant role, since this measure, it is measured, how much energy is needed for requirements of our body for everyday activities. But in order to lose weight, you need to make the number of calories consumed is less than expended.
Where to start?
The first step is to calculate how many calories you need life in our body: blood circulation, breathing, growth, digestion, etc. this will help us formula for basal metabolism (OO).
9.99 x weight + 6.25 x height – 4.92 x age – 161
This is the formula approved by the American Association of Dietitians, which allows you to accurately calculate the number of calories at rest.
Next, we calculate the required calories per day for our activities: work, sports, housework, etc.
Formula General power consumption:
The amount obtained in the previous calculation is multiplied by a factor, which depends on your lifestyle:
- lack of exercise, x1,2;
- light exercise up to 3 times a week x1,37;
- exercise 5 times a week x1,46;
- high intensity exercise 5 times a week x1,55;
- playing sports every day, x1,63;
- super intensive classes daily or twice a day x1,72;
- hard physical labor or high-intensity classes more than two times a day x1 9.
The number that you get is the number of calories that you consume on a daily basis, not fearing to gain weight. However, we have the number of calories per day for weight loss. There are two ways to cancel:
- Subtract 200-500 kcal total energy consumption (WEM).
- Reduce kcal WEM 15-20%.
Nutritionists recommend not to reduce calories less than the result of the General exchange formula (OO). This contributes to a slower metabolism and muscle damage.
Is there a difference between calories and calories?
The calories used in physics and nutrition. 1 calorie in nutrition is 1 kg of calories, namely carbohydrates, which means the amount of energy required for heating 1 kg of water 1⁰ C. It is, nutrition calories and carbohydrates is the same! 1 Calorie = 1 kcal.
"Helpful" sources of calories
In order to lose weight, not only reduce the number of calories consumed, you need to find the right products, which do not contribute to the deposition of fat mass.
Breakfast:
For breakfast, choose slow carbohydrates:
- cereals;
- fruits;
- dried fruit;
- low-fat dairy products.
The porridge will be boiled water, and after cooking, you can add low-fat cream. You can eat more fruit or add cereal, dried fruit. In this case, note that the calories in dried fruit more than fruit counterparts (plum, prune, raisin, grapes, dried apricots, apricots, etc.), because the fruit is filled with water, and dried fruit-it is not.
Lunch:
lean meat;- fish;
- vegetable salads;
- low-fat cheese;
- vegetable oil;
- vegetable soup;
- legumes.
When you cook at home, do not be lazy to count calories ready meals. Get a scale, a calculator and a notebook, which records the results of their calculations.
Dinner:
- slow carbohydrates (cereals and vegetables);
- low-fat cottage cheese;
- boiled chicken breast;
- fish.
The last meal should be 3 hours before bedtime, otherwise all stored on your hips and stomach in the form of subcutaneous fat.
I hope that you understand how each other calories and weight, and also the fact that both the first and second you can easily learn to manage. The result will not keep itself waiting – the first day after a balanced diet, you will feel cleaner, lighter and healthier.