Times, two, three, four, five, I go to count. And we, together with our site, will be calories today (abbreviated - kcal). And if specifically, the daily caloric rate of products consumed and their quantity required for weight loss.
Simple «Caloric» arithmetic
Imagine our family budget for a minute: Article Revenues and Expenditures. Incomes - how much money comes to us from different sources, costs - how much we spend. If you analyze how much we got and how much they spent, we will get: zero, if they spent all cash receipts; Plus or stock, if they lived economically, and did not spend all the money; minus or duty if they spent more than got. The same situation with calories:
- We will not get better and do not lose weight if all the calories gained spend;
- We will choose if we spend the calories less than got, that is, the stock is our excess weight. Here everyone has his own joy, who has a belly, who has a leg, who has buttocks;
- We will lose weight if we spend more calories than they got, such a kind of debt.
And if in the case of money, saved funds are great and says that you are a good mistress. Then in the case of calories, it suggests that in the future we can imperceptibly beaf, and we need it?
How to put your diet correctly to lead the usual lifestyle, lose weight. How to calculate the calories eaten? How much they need to «Safe» Satisfying daily needs? We understand.
Non-futured calculation
So, if your goal is slimming, to calculate the calories you need to apply a special formula.
Option number 1 (accurate calculation, taking into account growth and age).
Number of necessary calories per day = (9.99 x body weight (kg)) + (6.25 x height (cm)) - (4.92 x age (years) - 161
Calculation to hold uncomfortable.
Example of calculation:
9.99 x 64 (weight, kg) + 6.25 x 172 (growth, cm) - 4.92 x 30 (age, year) - 161 = 1405.76 kcal
If the pharmacy accuracy is not important for you, use an easier calculation method.
Option number 2 (approximate calculation):
- 25 calories per 1 kg of weight - if you want to lose weight;
- 30 calories per 1 kg of weight - if you want to support the weight at the same level as now;
- Over 30 calories - you will steadily gain weight
Example of calculation:
Number of necessary calories per day: 25 x 64 kg = 1600 kcal
Thus, from the above calculation options, it can be seen that for a woman for 30 years with a height of 172 cm and weighing 64 kg, the purpose of which to lose weight and which leads a sedentary (like most office employees) lifestyle, the number of calories eaten with food should fluctuate in limits 1400-1600 kcal.
Here you need to remember about Metabolism Or metabolism. Every person has different and depends on such main factors as:
- age - the older man, he has slowed the metabolism, the smaller the number of calories consumed per day it needs;
- Muscular weight - if you are engaged in sports, then you have a muscular mass. And the muscular weight burns the resulting calories faster than fat;
- Genetic heredity - someone was lucky here: he eats that he had a soul and not corrected, and someone did not. What to do, parents do not choose.
A few more rules
Before you calculate the daily rate of the required amount of calories for weight loss, do the following. First count how much you «eat up» Calories on average per day, just do not take the victims in the form of a not counted candy. So, if between the digit that turned out in reality, and the digit that is needed for weight loss more than 1000 calories, do not reduce the sharp number of calories consumed, do it gradually, reducing their number 200 calories weekly. So the body will be easier to adapt.
In case of a sudden reduction in the amount of calories, the weight will decrease, but quickly lost kilograms also quickly and return. Our motto: Redfish the number of calories slowly, but stubbornly.
Online readers that will help you correctly calculate calories on the Internet a great set, also you can print yourself the table of calorie products and hang them on the refrigerator. Just at the end of each day, consider how many calories you ate and at the expense of which products came out for the allowable boundaries. In the future, this will help you adjust your diet towards the replacement of high-calorie products less calorie.
To be tormented by various diet, Something to prohibit something, to suffer and eat unloved products. Competently organized dieting calorie diet allows you to regularly use various delicious.
And it is impossible to prohibit anything, it is harmful to the body. I want ice cream - buy and eat, but only before this look at the information about the number of calories.
Little secrets from our site
- Do not drink calories. Eliminate the liquid calories that are contained in sweet carbonated drinks, Alcohol - Drink tea and water. Clean water is a magic drink, it removes toxins from the body, makes our skin elastic and the main thing does not contain calories. And drunk half an hour before a glass of water will reduce your appetite.
- Read labels on products. All packaged products have information about the number of calories in 100 grams of the product. Learn, you will be surprised by learning that for example, in 100 g of ripples 85 kcal, and in 100 g of kefir - only 40.
- Use kitchen scales, so you can more accurately calculate calorie and avoid overeating.
- Make a menu in advance. Do not go on your desires, starting day according to: «Why would i want to eat?».
In conclusion, let's talk about the expenditure of the received energy, that is, where the calories obtained during the day are spent. Of course, there are significant part of them to maintain the vital activity of our body, but this is if we do not go through the number of calories. And if they accidentally exceeded, physical exercises will help us to burn them.
For example, if you run a coward or swimming for 30 minutes, you will spend about 200 calories. And now attention, in the tile of milk chocolate contains approximately 550 calories. Once you learn how hard it is too much calories, you think, bringing an extra candy or cookies to your mouth.
Remember, Counting Calories - a long-term project, you can say, lifestyle. Following the calculated number of calories for weight loss, you will learn to rationally organize your food, will become slim and beautiful.
