It is no secret that in order to lose weight, you must eat less. If the implementation of this provision – already not bad. However, it should pay attention not just a little, should also to the fact that the energy value of the product, i.e., the number of calories. Calories for weight loss play a significant role, because it is measured in this degree, how much energy we need for the needs of our body and our daily activities. And in order to remove the cover, the number of calories consumed is less than calories burned.
Where should I start?
For starters, you should calculate how many calories need for the life of our body: circulation, respiration, growth, digestion, etc. in the formula, basal metabolic rate (BMR) helps us.
9,99 × Weight + 6,25 × Body Size At 4.92 × Age – 161
This is the formula of the American Association of nutritionists, which makes it possible to calculate as precisely as possible the amount of needed calories in a resting state.
Next, we calculate the necessary calories per day for our activities: work, sports, housework, etc.
Formula General power consumption:
The result of the calculation in the previous census, multiplied by coefficients depending on their life style:
- Lack Of Movement X1,2;
- light exercise up to 3 times per week X1,37;
- Training up to 5 times per week X1,46;
- High intensity workouts up to 5 times per week X1,55;
- Sport every day, X1,63;
- intensive courses every day, or twice a day X1,72;
- heavy physical work or high-intensity activities more than two times a day X1,9.
The number you have is the number of calories you consume every day, without fear of weight gain. But we must have the number of calories per day to lose weight. There are two ways to show:
- 200-500 kcal of total energy consumption (AURAY).
- Kcal AURAY reduce it to 15-20%.
Here, nutrition scientists do not recommend to decrease the amount of calories below the result for the General formula of exchange (OÖ). This will help to slow down tissue metabolism and destruction of muscle.
There is a difference between calories and kilocalories?
Calories are in the physics and in the dietetics. 1 calorie in the diet – it is already 1 kg of calories, which means calories, which means that the amount of energy needed for heating of 1 kg of water 1⁰ S. D. H. in the diet, calories and kilocalories are the same thing. 1 calorie = 1 kcal.
"Useful" sources of calories
To reduce in order to lose weight, little the number of calories consumed, you need to the right foods that do not contribute to the deposition of fat mass.
Breakfast:
For Breakfast you can choose slow carbs:
- Porridge;
- Fruit;
- Dry fruits;
- low-fat dairy products.
Porridge should cook on the water, and after the preparation, you can add low-fat cream. You can eat in addition to fruit or dried fruit to add to oatmeal. It is important to note that the calories in grapes, in dried fruits more than in the counterparts (Prune – plum, raisin, apricot, apricot, etc.), such as fruit, fruit filled with water, and dried.
Lunch:
lean meats;- Fish;
- Vegetable salads;
- low-fat cheese;
- vegetable oils;
- Vegetable soups;
- Legumes.
Include cooking at home, do not be lazy to calories dishes done. Obzavedites scale, calculator, and notebook in which you record the results of your calculations.
Dinner:
- slow carbs (whole-grain products and vegetables);
- low-fat cottage cheese;
- cooked chicken breast basket;
- Fish.
The last meal should be 3 hours before bedtime, otherwise everything will end up on your hips and the belly in the Form of subcutaneous fat tissue
We hope you have recognized how interrelated the calories and their weight, as well as to control the fact that both the first and the second can be learned easily. The result will not have to wait long – after the first day of a well-balanced diet, you will feel cleaner, lighter and healthier.