As a coach, I can say that counting calories is the most effective method to lose weight, that with the proper fulfillment of the will give you 100% result.
Today I am going to talk about the amount of calories you need per day to lose weight, what is the formula for the calculation of the standard daily kcal is the more accurate. And how to develop a menu for that following a diet low in calories, continue to eat varied and even afford the sweet.
The amount of calories you need to consume to lose weight depends on your preferences and your lifestyle. This means that to lose weight it is necessary a little malnourished calories, related to the own of the daily norm. For example: spend during the day, 1800 kcal, and eat only 1500 kcal.
I it is no accident that reduced the number to that figure. Professional nutritionists of today converge in a single opinion – to stay comfortable and healthy long-term weight reduction, it is necessary to follow a diet, that cuts a day of calories in a 10-20%.
For example, a person spends 2000 calories a day, therefore, to lose weight, you should eat in a 10-20% less, that is to say, 1600-1800 kcal.
Therefore, the procedure is the following:
One of the most popular over many years, remains the formula of harris-benedict. Since its creation it has been the subject of several editions, as the progress of the modification of the conditions of life and labour of the people strong influence on the energy consumption. We take the formula of harris-benedict version of 1984
For women:
447.593 + (9.247 x weight in kg) + (3.098 × growth in cm) – (4.330 × age)
For men
88.362 + (13.397 x weight in kg) + (4.799 × growth in cm) – (5.677 × age)
With this formula you get the change, that is to say, the amount of kilocalories your body needs to day made on the couch in a state of rest. To this figure it is necessary to add the energy you have to spend on housework, the job and the training. This is done by the activity coefficient:
basic change × activity factor = your standard kcal per day
The standard is the amount of calories you can consume to not gain weight.
Of the standard it is necessary to take away 10-20% and know how many calories there are in a diet to lose weight.
Let's say we have a woman named catalina, weight 71 kg, height 170 cm, age of 45 years old – office worker without training, therefore, we take the factor of 1.2 – low activity.
447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) – (4.330 × 45) = change of basis, multiply your activity 1.2 and subtract 20% = 1380 kcal
Received 1380 kcal is the amount of calories, unless you put this woman to lose weight.
If the compliance of the diet in 1380 kcal weight not low, it is possible that the number was chosen wrong, but it is rather an exception.
Often, the lack of progress is due to those who lose weight, bureaucratically evaluate the factor of its activity, or violate the diet, they are not able to properly read the calories or write in a daily diet is not all that he ate (curd is considered, and the gingerbread is not considered).
Let's go back to our woman. To lose weight you need 1380 kcal. Menu of the day can be viewed in the following way.
Breakfast:
Appetizer:
Lunch:
Snack: Apple average of 1 piece – 70 kcal
Dinner:
Let us try to calculate the amount of calories you should eat a woman by the name of, say, Nadia. She is a young mother who does not work, it is dedicated to dance 3-4 times a week, and the house is occupied household errands, cooking, cleaning, etc, that Is to say, the products of the activity that consumes a lot of calories. Nadia often walk with the child, makes the purchase and, in general, do not feel in the place. The weight is 60 kg, an increase of 168, 29-year-old. The activity rate 1.55 – high
We believe in a caloric deficit for women from nadi, through the formula or the calculator: 1733 kcal
Keep in mind, Nadia 10 kg less than katia, but of calories for weight loss more. Why? Because the woman Nadia is going to dance, stroll, hustle and bustle of the house and spends more energy. That is to say, the more moves the man, and leads a life more active, the more calories you need to eat a day, even on a diet.
The menu with the calorie deficit for a woman with her child in the following way:
Breakfast:
Snack: Apple average of 1 piece – 70 kcal
Lunch:
Snack: Yogurt – 134 kcal
Dinner:
As you see this is quite intense from the point of view of meal of the day, there are even sweet. The main part of calories falls in the lunch, but it is not necessarily the distribution of energy intake and food choice can be anyone. However, eating Snickers of 234 kcal by 1pc, you will not be able to get rid of the feeling of hunger and simply fail.
And when competent, the construction of the diet, you always tired, even in the rare 1733 kcal. That is why slimming and advise to choose calorie products, salads, cheese, soups, fish. For when a small amount has left a feeling of satiety. Dietary food is simply a way of making the diet comfortable and maintain your health, when subjected to a calorie deficit.
Stress, mental activity, there is no where to put the machine, have for a long time and very far away from go and so on. Received the number of kcal is only an example of the mark. However, this is a first and very important step towards weight loss. You should start with this figure, and after observing how it behaves, your body.
Slimming the muscles – lose proportion, and all the SAG. The speed of fat loss is fixed, therefore, the deficit must be kept to a minimum.
"In reality, to lose weight, it is necessary to reduce the daily intake of calories to less than 1300-1500 kcal per day, – says Anastasia pavlovna pirogov, a specialist in the correction of the weight of the clinic of family medicine "the COPPER on nevsky",
- 1500 calories a day is small enough so that the excess weight has begun to go; bearing in mind, of course, that you work, you do an intellectual work and visit in the gym."
In this figure is limited to three full food intake, and can even afford the luxury of dessert – ice cream or a piece of chocolate. "However, – adds Anastasia pavlovna, desserts, I advise it only in the morning, so that during the day the body has managed to recycle and consume sweets.
Breakfast
The breakfast is the best to prepare the porridge or other grain dish. Whole grains are the slow carbohydrates, that slowly over the course of several hours to supply us with energy, so 2 and 4 hours, you can work quietly, without feeling the sensation of hunger. I advise you to prepare breakfast of oatmeal, gthe meeting or a mix of the four cereals. It can add fruits, nuts, berries.
The porridge is best to cook in the water, not with milk, as we have been taught to care for the loves. When the cooking of the milk protein is broken down, and the use of already not it brings, in addition, the combination of cereal and milk is not always well digested in the stomach. To make a porridge was more tasty, it is added just before serving the cream of 10-11% or low-fat yogurt".
Lunch
A meal of the day should be complete, healthy, to be able to chew, but it is a lunch or dinner – depends on the way of life of the person. At lunch you can eat soup and the second, meat, fish with garnish, for example, of vegetables.
It is important to have at lunch and protein and carbohydrates. Proteins give a feeling of satiety: the feeling that you, really, because, and ate. Carbohydrates are necessary for the normal operation. If you consume less than 70 grams of carbohydrates a day, as advised-protein diets, they may end up fainting, fatigue, agitation, breakdowns, etc
Carbohydrates are necessary to the body, the only thing that needs to change its quality.
Carbohydrates good for you, that is the glycemic index less than 50 is a great part of the grains, and vegetables. Focuses on the table of glycemic index. Fats minimally necessary, at least 30g. in the night.
The fat of any dish make it better. And enjoying food is very important. People who enjoy all the nuances of the flavors of the food, the weather, slowly chewing to eat, and not swallow chunks, ultimately, eat less food and have fewer calories.
After six...
Many nutritionists advise not to eat after six in the evening. "I totally agree, continues Anastasia pavlovna, biorhythms, by the way how is the man the hormonal status, it is desirable that the last meal was at 18:00 not later than 19:00. The food will be digested and well taught.
After 6 in the evening, that is, from 18 hours until 21 hours of the body's ability to "disassemble" the food diminish, and after nine in the evening the body is preparing to go to bed and not able to digest the food and expend contributions of fats. And unused fats are going to depo – are deposited in the fat fiber. Therefore, I advise you to have dinner no later than seven in the evening. But if, under the circumstances of the person is forced to go to sleep late, the last meal should be 3 hours before bedtime.
The dinner
At dinner you can eat a plate of carbohydrates (with a glycemic index lower than 50), for example, vegetable salad. It can be with chicken , can with seafood – all food types of protein, but it is not very greasy. The main thing is that you have received the pleasure of eating, feel all the nuances of flavors. And deprive us of the pleasure and the hunger is not necessary.
