If you notice in his tendency to gain weight,should start counting calories. The diet is based on calorie counting, diet is called only nominally. This is not a temporary measure, but a way of life in which a woman learns to evaluate the consumption of food, in terms of its calorific value, be a competent full diet and monitor energy consumption. Our site tells about the intricacies of counting calories.
Counting calories - lifestyle
The desire to lose weight makes women deplete your body and mono-diet starvation. Despite all the effort you spent,the probability that the kilos will find the way back and then settle on the hips, very high. Such "shake-up" often cause disturbances of metabolism - the body is simply not understand what is the amount of food it needs to process. Here comes to the aid and the method of losing weight by counting calories.
Initially, the majority of women find the need to count calories is very tedious, it soon becomes a habit, and happens almost unconsciously.
It is important to "hold" a couple of weeks. After some time, you will already know how many calories in a boiled egg or a piece of bran bread. And believe me, suffer from the sharp restrictions on food you do not have. Over time, you can even "sin" by eating a piece of cake, and easily otminusuete this "sin" from the dinner menu.
Readers mymedinform.com, is not confident in their mathematical abilities, we can recommend to get a food diary. This allows you to keep records and keep the calories under control of their "sins" - as in a food diary should indicate all that you eat, just "not notice" a piece of chocolate is unlikely.
How many calories do you need?
A diet based on calorie counting issumming up what we have long been hearing from the lips of nutritionists and fitness trainers. Calories are needed by the body for life support, therefore, caloric intake should not exceed the amount of energy you burn every day. If they do not, inevitably calories are converted into fat, depriving your figure attractiveness.
Calculate how many calories you need it you can be on the following formula:
(S - P) * uA, where OM - an indicator of metabolism, P - amendment on the floor slimming, UA - activity index.
For the normal functioning of the body must be a certain number of calories, because even breathing and sleep necessary to "feed". Calculate the rate of metabolism may be at such a straightforward formula:
B * F * 9.99 + 6.25 - 4.92 * T, where B - is your weight in kilograms, P - your height in inches, and T - age.
For example, RH woman (let's call her Olga) and 47 years old, weighing 70 kg and height 175 cm is calculated as follows:
70 * 9.99 + 175 * 6,25-47 * 4.92 = 699.3 + 1093,75-231,24 = 1561.81
Therefore, you need to consume 1561 calories daily.
The amendment on the floor
No matter how unfair it may seem to the ladies,but men need more calories to maintain your body in healthy condition. This is mainly due to the volume of muscle mass that actively burns fat, and greater area of the body. Therefore, to receive the OB man should add 5 calories, and a woman - take 161.
Thus, once we subtract from OMOlga 161 kcal, the energy value of her daily diet should not exceed 1400 kcal. This is the amount of calories, which will provide it with the energy needed for normal functioning. However, this figure does not take into account the physical activity of women in our example.
To properly calculate its index of activity,Try to honestly assess your level of physical activity. Determine which group includes you know its index of activity necessary for the proper preparation of a diet based on calorie counting:
- virtually no physical activity, sedentary work - 1.2;
- sedentary work and the lack of athletic training, but a lot of walking and active chores - 1.5;
- mobile work or 3:00 of physical activity per week - 1.6;
- a sedentary lifestyle with regular training (at least 6 hours per week) - 1.75;
- mobile work and sports activities for more than 6 hours per week - 1.8;
- professional sports load - 1.9-2 (depending on the degree of training intensity).
For example, Olga - editor, it takes time for the computer, but she has two children and a large household. In this case, its activity index will be 1.5.
We consider the calories: 1400 * 1.5 = 2100kkal.
So, when Olga activity to maintain weight you need every day to eat 2100 calories.
How to reduce weight, counting calories
A diet based on calorie counting makes it possible notOnly hold the weight, but also say goodbye to excess weight. Its principle of operation is obvious: if you eat fewer calories than you expend, the body is forced to break down accumulated fat and your weight decreases.
If you need to lose weight, you can reducecalories 10%. But I want to draw the attention of readers MirSovetov that you should not cut back on your diet more than 20% - it can cause health problems. If you save 500 calories a day for a week will lower your weight at a pound.
Slimming can be achieved in two ways. You can cut back on the amount of high-calorie foods or increase the power consumption by enrolling in a fitness club or swimming pool. This method is good that increase muscle mass allows you to burn fat much faster.
To determine the caloric content of your food,install one of the many programs that consider calories or purchase a table of calories. The amount is usually indicated kcal per 100 g of product. Therefore, kitchen scales - simply irreplaceable thing for those wishing to keep in shape. Okay, count calorie apple, for example, easily. But what if you need to calculate the value of energy soup? You just need to calculate how much will "cost" you all the ingredients of dishes, and consider your dose, based on the figures obtained. Soon you will not have to weigh what you eat, as you will remember the caloric content of a food and learn how to relate it with the volume of plates.
The advantage of a diet based on calorie counting inthat the rational method allows a woman to make the most of the harmfulness of certain products and start saving on calories sweets and starchy foods - and it is precisely the refusal of these products and say nutritionists, calling fat people to eat correctly.
Remember that choosing a diet, it is advisableconsult with a specialist. In some diseases, such as acute vitamin deficiency, depression, decrease in muscle mass, the patient is absolutely contraindicated restrict your diet.