For anybody not a secret, that is, to lose weight, you need to eat less. If you meet these requirements, but not bad. However, we must not only not enough, it is also necessary to pay attention to the energy value of the product, i.e. the number of calories. Calories for weight loss an important role, because in this measure, is to measure how much energy we need for the needs of our body for our daily 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 for life in our body: blood circulation, breathing, growth, digestion, etc, this will help us the formula of the basal metabolism (OO).
9.99 × weight + 6.25 x height – 4.92 x age – 161
This is a formula, approved by the American Association of Dietitians, which allows you to accurately calculate the number of calories at rest.
We then calculate the required calories per day for our activities: work, sports, housework, etc
Formula General power consumption:
The number obtained in the previous calculation, multiplied by a factor depending on your lifestyle:
- a sedentary lifestyle, x1,2;
- light exercise up to 3 times per week x1,37;
- workouts to 5 times per week x1,46;
- high intensity exercise up to 5 times per week x1,55;
- playing sports every day, x1,63;
- super intensive classes daily or twice a day x1,72;
- hard physical work, or high intensity classes more than two times a day x1 9.
The number that you get is the amount of calories that you consume daily, not fearing 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 for 15-20%.
In the diet recommend that you do not reduce the number of kilocalories below the result of the General exchange formula (OO). This will contribute to slower metabolism and muscle damage.
Is there a difference between calories and calories?
The calories used in physics and in nutrition. 1 calories in the diet, is 1 kg of calories, i.e., kilocalories, which means that is the amount of energy necessary for heating 1 kg of water 1⁰ C., That is, in the diet calories and kilocalories is the same! 1 Calorie = 1 kcal.
"Helpful" sources of calories
That to lose weight, not only to reduce the amount of calories burned, you will need to find the right products, which do not contribute to the deposition of fat mass.
Breakfast:
For Breakfast, choose slow carbs:
- cereals;
- fruit;
- dried fruit;
- low-fat dairy products.
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. In this case, note that the calories in dried fruit more than the fruit of his colleagues (prune – plum, raisin – grapes, dried apricots, apricots, etc), as is the fruit that is filled with water, and in dried fruit is not.
Lunch:
lean meats;- fish;
- vegetable salads;
- low-fat cheeses;
- vegetable oil;
- vegetable soup;
- legumes.
When I cook at home, do not be lazy to count calories ready meals. Get a scale, a calculator and a notebook, which will record 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, they are all stored on your hips and belly in the form of subcutaneous fat.
I hope you realize how mutually calories and your weight, and also the fact that both the first and the second can easily learn to control. The result will not keep itself waiting – when is the first day of a balanced diet, you will feel cleaner, lighter and healthier.