It is no secret that to lose weight, you should eat less. If you meet this requirement because it is not bad. However, it is necessary not only there is little, you should also pay attention on the energy value of the product, i.e. the amount of calories. Calories for weight loss play a negligible role, precisely in that measure, it measures the amount of energy that we need for the needs of our body and to our daily activity. And to lose weight, you must do an amount of calories less than those burned.
Where to start?
To begin, it must calculate the amount of calories you need for the life of our body: circulation, respiration, growth, digestion, etc .. this will help us to the primary formula of exchange (sg).
9,99 × weight + 6,25 × growth – 4,92 × age – 161
Is the formula approved by the American Dietetic association, which allows greater precision possible to calculate the number of calories needed in the resting state.
Then we are going to calculate the calories needed for the day of our activity: work, sport, household chores, etc
The formula of the total energy consumption:
The number obtained in the previous count, is multiplied by a coefficient in function of your lifestyle:
- the sedentary life-style x1,2;
- light exercise up to 3 times a week x1,37;
- exercise 5 times a week x1,46;
- the high-intensity training 5 times a week x1,55;
- the sport each day x1,63;
- beyond intensive classes each day or twice a day x1,72;
- heavy-duty or high-intensity classes more than twice a day x1,9.
The number that you have a result, that is, the amount of calories that you can consume on a daily basis, without the fear of being overweight. However, we need the number of calories a day to lose weight. There are two ways to remove it:
- Take 200-500 kcal of total energy consumption (who).
- Reduce kcal who in a 15-20%.
When you do this, nutritionists recommend not to reduce the amount of kilocalories below the result of the formula, the exchange general (sg). This will help to slow down the metabolism and the destruction of the muscle tissue.
Is there a difference between calories and kilocalories?
The calories are consumed as in the physical and in the human nutrition. 1 calorie diet is because of 1 kg of calories, that is to say, – kcal, which means the amount of energy needed to heat 1 kg of water 1⁰ C. that Is to say, in dietary calories and kilocalories obtained is the same thing! 1 Calorie = 1 kcal.
"Helpful" sources of calories
To lose weight, slowly reduce the amount of kcal consumed, it is necessary to find the right products that will not contribute to the deposition of the fat of the masses.
Breakfast:
At breakfast, choose slow carbohydrates:
- cereals;
- fruits;
- nuts;
- low-fat fermented milk products.
The porridge should be cooked in the water, and already after the cooking you can add low-fat cream. You can eat advanced fruit or add cereal and nuts. Keep in mind that the calories in dried fruits more than fruit analogs (dried prunes – plums, raisins, grapes, apricots – apricot, etc), as well as fruits full of water, and in dried fruit is not.
Lunch:
lean meat;- the fish;
- vegetable salads;
- low-fat cheeses;
- the vegetable oils;
- vegetable soups;
- legumes.
When you cook at home, do not be lazy to count the calories of the dishes prepared. Get weights, calculator, and notepad, in which you will record the results of their calculations.
Dinner:
- slow carbohydrates (whole grains and vegetables);
- lean of the curd;
- boiled chicken skirt;
- the fish.
The last meal should be 3 hours before sleeping, otherwise, everything is stored in the hips and the abdomen in the form of subcutaneous fat.
Hopefully, you realized how interdependent of calories and your weight, as well as the fact that the first, and the second can easily learn to control. The result will not wait – after the first day of the balanced diet you will feel more clean, more easy and more healthy.