It is no secret that to lose weight, you must eat less. If you perform this prescription already not bad. However, you should not just a little, it is also necessary to pay attention to the energy value of the product that is amount of calories. Calories for weight loss play a significant role, in fact, that is the extent, measured how much energy is required for the needs of our body and our daily activities. And to lose weight, you need to make the calories less than you burned.
With what to begin?
For starters, we must calculate how many calories you need for the life of our body: circulation, respiration, growth, digestion, etc this will help us the formula for the exchange of basic (OO).
9,99 × weight + 6.25 a × growth – to 4.92 × age – 161
It is a formula that is approved by the American Association of Nutritionists, that allows for the most precisely possible to calculate the number of calories needed at rest.
Then, we calculate the calories needed per day for our activity: work, sport, business, etc
The formula for the overall consumption of energy:
The number obtained in a previous calculation, multiply by a coefficient that depends on your lifestyle:
- a sedentary way of life, x1,2;
- light exercise up to 3 times per week to 1.37;
- workout up to 5 times per week 1,46;
- workout high-intensity up to 5 times per week for a total of 1.55;
- during the year every day, x1,63;
- beyond the intensive course, every day or two times per day, an increase of 1.72;
- a physical labor or high-intensity sessions more than twice a day, x1,9.
The number that you have, and that is that the number of calories that you can consume every day, without fear of weight gain. However, we need the amount of calories per day to lose weight. There are two ways to remove it:
- Remove 200 to 500 kcal of total consumption of energy (WEM).
- Reduce kcal WEM of 15% to 20%.
By doing so, nutritionists strongly recommend not to reduce the number of calories below the result of the formula of the exchange (OO). This will help to slow down the metabolism and the destruction of the muscle tissue.
Is there a difference between calories and calories?
Calories are used as in the physical and nutrition. 1 calorie in dietetics – it is already 1 kg of calories, it is to calories, which means the amount of energy needed for heating of 1 kg of water 1⁰ S. That is, in the nutrition of the calories and cal – it is the same thing! 1 Calorie = 1 kcal.
"Helpful" sources of calories
To lose weight, some reduce the amount consumed kcal, you need to find the right products that will not increase the fat masses.
Breakfast:
For breakfast, choose slow carbs:
- porridge;
- fruits;
- dried fruits;
- low-fat dairy products.
The porridge should be cooked in water, and after cooking, you can add low-fat cream. You can eat advanced fruit, or to add to porridge and dried fruit. In this case, be aware that the calories in dried fruits more than in the analogues of (prune – plum, raisins – grapes, apricots – apricots, etc), as well as fruits filled with water, and dried fruit.
Breakfast:
the lean meat;- the fish;
- vegetable salads;
- low-fat cheese;
- the vegetable oils;
- soups of vegetables;
- legumes.
When you cook at home, do not be lazy to count calories cooked dishes. Owning a scale, a calculator and a notepad, in which to save the results of their calculations.
Dinner:
- slow carbohydrates (cereals and vegetables);
- low-fat cottage cheese;
- boiled chicken breast;
- the fish.
The last meal should be 3 hours before sleep, otherwise, all stored on your hips and your belly, in the form of subcutaneous fat.
We hope you aware of how interconnected the amount of calories and your weight, as well as the first and the second, you can easily learn to control. The result will not happen until after the first day of a balanced diet, you will feel more clean, more easy and more healthy.