It's no secret that in order to lose weight, you need to eat less. If you are it is a prescription – is no longer wrong. But he must eat only a little, it is necessary to also pay attention to the energy value of the product, i.e. the amount of calories. Calories for weight loss play a meaningful role, because it is in this range, measured how much energy we need to meet the needs of our body and for our daily activities. And in order to lose weight, it is necessary to make the amount of calories consumed is lower than expenditure.
Where to start?
For starters, you need to calculate how many calories you need for the activities of our organism: blood circulation, breathing, growth, digestion, and etc. this will help us a formula basal metabolic rate (GS).
Of 9.99 x weight + 6.25 × height – 4.92 x age – 161
It is a formula, approved by the American Association of Nutritionists, which as accurately as possible to calculate the number of calories in a resting state.
Next, we count the needed calories for the day for our activities: work, sports, housework, etc.
The formula of the total energy consumption:
The number obtained in the previous calculation, multiply the coefficient, dependent on your lifestyle:
- a sedentary way of life x1,2;
- light exercise-3 times a week x1,37;
- exercise up to 5 times a week x1,46;
- training high intensity up to 5 times a week, x1. 55;
- sport every day, x1,63;
- beyond the intensive courses every day or twice a day x1,72;
- heavy physical work or high-intensity going for more than two times per day x1,9.
The number that you have it worked, then the amount of calories that can be consumed daily without fear of gaining weight. But we must number of calories per day for weight loss. There are two ways to reduce:
- Take away 200-500 kcal of total energy expenditure (WPM).
- Reduce kcal WPM at 15-20%.
When this nutritionists strongly recommend to reduce the number of calories lower result of formula a total replacement of the (GS). This will contribute to the slowing of the metabolism and decay of muscle tissue.
Is there a difference between calories and kilocalories?
Calories are used both in physics and in dietetics. 1 calorie in dietetics is already 1 kg of calories, i.e., kilocalories, which means that the amount of energy needed to heat 1 kg of water at 1⁰ With. This means that in the dietetics calories and kcal – is it one and the same! 1 Calorie = 1 kcal.
"Helpful" sources of calories
In order to lose weight, little to reduce the amount of consumed kcal, it is necessary to find the right products that will promote the deposition of fat mass.
Breakfast:
For breakfast choose slow carbohydrates:
- porridge;
- fruit;
- dried fruit;
- low-fat dairy products.
Porridge should cook on the water, and after cooking you can add low-fat cream. You can eat extra fruit, or add to porridge dried fruit. It should be noted that the calories in dried fruit more than the fruit analogs (dried plums – plum, raisins – grapes, dried apricots – apricots, etc.), as well as fruits filled with water, and in dried fruit is not his.
Lunch:
lean meat;- fish;
- vegetable salads;
- low-fat cheese;
- vegetable oils;
- vegetable soup;
- legumes.
When you cook at home, do not be lazy to count calories ready meals. To obtain the weights, a calculator and a notepad into which you will record the results of their estimates.
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 delayed on your sides and on your belly in the form of subcutaneous fat.
We hope that you realize how they are intertwined calories and your weight, and also that the first and 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 cleaner, easier and healthier.