If you have noticed a tendency to complete, you should begin to count calories. Diet based on calorie count is called a diet only nominally. This is not a temporary measure, but a lifestyle in which a woman learns to evaluate food consumed, based on its calorie content, draw up a competent full-fledged diet and monitor energy consumption. Our site talks about calorie counting subtleties.
Counting Calorie - Lifestyle
The desire to relieve weight makes women exhaust their body with alternate and starvation. Despite all the efforts you spent, the likelihood that kilograms will find the opposite way and will fall again on the hips, very large. Such «Shake» often cause violations of metabolism - the body simply does not understand what kind of food he needs to recycle. Here on the aid and comes the method of weight loss using calorie counting.
At first, most girls find the need to consider calories very tedious, soon it is a habit and happens almost unconsciously.
Important «hold out» Couple of weeks. After some time, you will know how many calories in the boiled egg or a piece of cut bread. And believe me, suffer from sharp restrictions in food. You do not have to. Over time, you can even «sin», Singing a piece of cake, and easily refuse this «sin» From the lunch menu.
MyMedinform readers.COM, not confident in its mathematical abilities, can be recommended to acquire a food diary. This will allow you to keep strict taking care of calories consumed and keep your own control «sins» - Since in the food diary, you should specify everything that you eat, just «miss» A piece of chocolate is unlikely to succeed.
How many calories you need?
Diet based on calorie counting is the summation of the fact that we have long been heard from the mouth of nutritionists and fitness coaches. Calories are necessary for the body to ensure livelihoods, therefore, the caloric content of food consumed should not exceed the amount of energy that you burn daily. If there is no such conformity, calories are inevitably converted into fat, depriving your figure of attractiveness.
Calculate how many calories you need it, you can use such a formula:
(OB - P) * IA, where OB is an indicator of metabolism, P - amendment to the floor losing weight, IA - activity index.
Indicator metabolism
For the normal functioning of the body, a certain calorie number is needed, because even breathing and sleep need «Safety». Calculate the metabolism of substances in such a simple formula:
In * 9.99 + p * 6.25 - g * 4.92, where in is your weight in kilograms, r - your height in centimeters and g - age.
For example, women (calling it by Olga) 47-years, weighing 70 kg and growth of 175 cm is calculated in this way:
70 * 9.99 + 175 * 6,25-47 * 4,92 = 699.3 + 1093.75-231,24 = 1561.81
Therefore, it is necessary to use 1561 kcal daily.
Amendment to the floor
Whatever unfair did not seem like the ladies, but men need more calories to maintain their body in a healthy state. This occurs mainly due to the volume of muscle mass, which actively burns fats, and the larger area of the body. Therefore, a man should add 5 kilocalories to the resulting OH, and the woman is to take away 161.
Thus, after we subtract Olga 161 kcal, the energy value of its day diet should not exceed 1400 kcal. This is the amount of calories that will ensure its body with the energy required for normal life. However, this figure does not take into account the physical activity of a woman from our example.
Index of activity
To correctly calculate your index of activity, try to honestly assess the level of your physical exertion. Deciding which group you can attribute you to, learn your activity index necessary to properly draw up a calorie counting diet:
- There are practically no physical exertion, seating - 1.2;
- Loading work and lack of sports training, but a lot of hiking and active work at home - 1.5;
- Mobile work or 3 hours of exercise per week - 1.6;
- Lifelong lifestyle with regular training (at least 6 hours per week) - 1.75;
- Mobile work and sports sessions for more than 6 hours per week - 1.8;
- Professional sports load - 1.9-2 (depending on the degree of intensity of training).
Suppose Olga - magazine editor, its working day passes through the computer, but she has two children and a large household. In this case, the index of its activity will be 1.5.
We consider calories: 1400 * 1,5 = 2100Kal.
So, with Olga activity to maintain weight, you need to use 2100 kcal every day.
How to reduce weight, counting calories
Diet based on calorie count allows not only to hold the weight, but also forever say goodbye to extra kilograms. The principle of its action is obvious: if you eat less calories than spending, the body is forced to split accumulated fats and your weight decreases.
If you need to lose weight, you can reduce the amount of calories by 10%. But I want to draw the attention of the readers of the MirSoveto, that it should not be cut off its diet more than 20% - it can cause health problems. If you save 500 kcal per day, for the week your weight will be less on Polkilogram.
Slimming can be achieved in two ways. You can cut the amount of calorie food or increase energy consumption, posting in a fitness club or pool. This method is good in that the increased muscle mass will allow you to burn fats much faster.
Calorie products
To determine the caloric content of your food, set one of the many programs that consider cyocaloria or purchase a calorie table. The number of kilocalories is usually indicated by 100 g of product. Therefore, kitchen scales - a thing is simply indispensable for those who want to keep themselves in shape. Okay, calculate the caloric content of the apple, let's say easily. But what if you need to calculate the energy value of soup? You just need to calculate how many will be «cost» All the ingredients of the dish, and consider your portion, based on the figures received. Soon you no longer have to weigh everything you eat, since you will remember the caloric content of a dish and learn how to correlate it with a plate.
The advantage of the calorie counting diet is that this rational method allows the woman to make sure the harmfulness of some products and start saving cyocaloria on sweets and flour - and it is precisely about the refusal of these products and say nutritionists, calling full people to eat right.
Remember that choosing a diet, it is desirable to consult with a specialist. Under a number of diseases such as acute avitaminosis, depression, reduction of muscle mass, patient categorically contraindicated to limit oneself in food.
