It's not a secret, must have less for you to lose weight. If you are this note – already it's not bad. However, there are only very few, also your attention, energy value product, so the amount of calories. Calories for weight loss plays an important role, and ultimately, this, at least, how it is measured to the needs of our bodies our energy needs for daily activities. Also you need to do less than calories expended to lose weight.
Where should I start?
To get started, you need to calculate how much calories you need for the life of the body: circulation, respiration, growth, digestion, etc. basal metabolism to help us in this regard with the formula (OO).
9,99 × weight + 6.25 × growth – 4.92 X age – 161
This formula provides the most accurate count of the American Association certified Dietitians and the rest of the required amount of calories.
Then we have the necessary calories a day for our event: business, sports, housework, etc.
Total energy expenditure formula is:
Count the number received the previous times the coefficient of an independent lifestyle:
- a sedentary lifestyle x1,2;
- light exercise 3 times a week x1,37;
- 5 weeks workout before x1,46;
- high-intensity exercise, 5 times per week x1,55;
- every day, sports a x1,63;
- also every day or twice a day intensive course x1,72;
- heavy physical labor or high-intensity classes with a maximum of x1 twice a day,9.
The amount of calories you consume daily that contains a number, without fear overweight. However, we need the amount of calories that slimming day. There's two ways, one to bring it up:
- Take 200-500 kcal of total energy consumption (DCP).
- Torre kcal reduce 15 to 20 percent of the time.
This diet is highly not recommended, the result of sharing reduced the amount of calories the following general formula (OO). This will help to slow metabolism and tissue destruction Nov.
There would be a difference between the Calorie King?
The physics of calories consumed and Dietetics. 1-already 1 calorie diet calories calorie the amount of energy required for preheating 1⁰ kg so 1 kg of water. So, nutrition, calories, and zoom in screenshot – it's the same thing! 1 calorie = 1 King.
"Useful" calories resources
To lose weight, you need to humiliate the king help you find the right products that will not consumed the amount of fat mass accumulation.
Breakfast:
To choose slow carbohydrates for breakfast:
- porridge;
- fruit;
- dry fruits;
- low-fat dairy products.
Porridge, boil water, and then cooking you can add low-fat cream. Optional dinner add fruit puree or dried fruit. In this case, note the calories more fruit dried fruit (prunes – prunes, raisins, grapes, dried apricots – apricots, etc.) filled with fruit, water and dried fruits.
Lunch:
lean meat;- fish;
- vegetables, salad;
- low-fat cheeses;
- vegetable oils;
- vegetable soup;
- legumes.
Don't be lazy to count calories when you cook at home ready to eat. The owner of the scales, calculator, and Notepad, will save the results of the calculations.
Dinner:
- slow carbohydrates (grains and vegetables);
- low-fat cheese;
- boiled chicken dos;
- fish.
Last food intake should be 3 hours before going to bed, otherwise, all your thighs and abdominal subcutaneous fat in the form of delayed pain.
Hopefully the difference for each other and how much calories and weight, nor easily learn how to control the first and second. The result you wouldn't expect – after the first day balanced diet yourself to cleaner, easier, and healthier.