As a coach, I can say that counting calories is the most effective weight loss method, with correct attention to you 100% result.
Today I will tell you how many calories you lose per day to weight, which is the formula for the calculation of the daily requirement of kcal is the most accurate. And how do you make the menu to comply with a low calorie diet, continue to eat and even can be sweet.
How many calories are in a diet?
The number of calories you eat in order to lose weight depends on your settings, and ways of life. This means that for weight loss you need. a little bit of calories fed to their own money For example: spend in the course of the day, 1800 kcal, and consume with food only 1500 kcal.
I just happen to have the exact amount on this figure. Professional nutritionists need to follow today United in a single opinion – for a comfortable, healthy and long term weight reduction, you are on a diet, the orders of daily calories by 10-20%.
We assume that the person consumes 2000 kcal per day to lose weight, he needs less to 10-20%, in the 1600-1800 kcal.
Therefore, the following procedure:
- Calculate your calories per day
- Taken advantage of 10-20%
- The resulting number does not exceed
How to calculate calories of the day
One of the most popular over the years, remains the formula of Harris-Benedict. Since inception it has several versions, because of the progress, the changes in the working and living conditions of the people strong influence on the energy consumption. We take the formula of Harris-Benedict Version of 1984
447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age)
88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age)
With the help of this formula, you get your basic exchange, that is, the number of calories spent by your body right for a day on the Couch in peace and quiet. To have to this number, it is the energy you spend on house work, work, and Training. This is done with the help of the coefficients of the activity:
- low, a lack of exercise (1.2)
- Average Activity, Exercise 1-3 (1.375 )
- high, 3-4 training sessions per week (1.55 )
- very high, hard work or 5-7 training sessions (1.7)
- the level of Prof athletes and miners (1.9)
Base-exchange × coefficient of activity = your standard kcal per day
The Norm is the number of calories you consumed in order to be better.
Of the standard need to take 10-20% and learn how many calories must diet a to lose weight.
How many calories for women to lose weight?
Let's say we have activity a woman named Catherine, weight 71 kg, height 170 cm, age 45 years – office worker, without Training, so we are here a factor of 1.2 – low.
447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) – (4.330 × 45) = base-exchange, we multiply it on the activity 1.2 and subtract 20% = 1380 kcal
The obtained 1380 kcal is the number of calories within which you have to lose this woman, weight.
If in a diet 1380 kcal weight is not reduced, then the number was incorrectly recorded, but this is the exception rather.
Most of the time, the lack of progress is due to the fact that those who lose weight, biased price ratio of their activity to violate or diet, not properly counting calories, or writing in the diary, not take everything off, what was eaten (the cheese is and gingerbread is not taken into account).
Sample low calorie menu
Back to our woman. For losing weight 1380 kcal needs. The menu for the day can be as follows.
- Oatmeal 50g – 185 kcal
- Coffee with milk, 1 TSP. sugar – 40 kcal
- Apple, medium-1 piece – 70 kcal
- Black tea without sugar – 2 kcal
- Cottage cheese (5%) 100 g – 120 kcal
- Vegetable salad with Butter – 130 kcal
- Rye bread 1 Cous – 55 kcal
- Buckwheat with chicken breast – 300 kcal
- Tea with sugar 30 kcal
- Cheese cake 1 piece – 260 kcal
Snack: Apple, 1 piece – 70 kcal
- Salad vegetables without Butter – 50 kcal
- Rye crispbread 2 KUS. – 37 kcal
- Tea without sugar – 2 kcal
The daily intake of calories for women with child
We try to calculate how many kcal should be consumed, a woman by the name of, say, Nadja. She is a young mother, not working, studying dance is 3-4 times per week and house, the house work, cooking, cleaning etc., household activity that consumes a lot of calories. Nadja often goes with the child, makes the purchase, and generally not sitting still. Weight – 60 kg, body height – 168, age – 29 years. The ratio of the activity 1.55 – high
Believe calorie deficit for the woman, Nadia, with the help of formulas or calculator: 1733 kcal
Please, Nadja note on 10kg less Kati, but calories to lose weight. Why? Because women's Nadja to dance, walks, rushed home and spends more energy. That is, the more people on the move, and the more active a life, the more calories he needs per day, also eat to your diet.
Menu with lack of calories for a woman with child looks as follows:
- Scrambled eggs with vegetables in a Butter – 200 kcal
- Rye bread 1 Cous – 55 kcal
- Banana – 101 kcal
- Half of Snickers (common) – 124 kcal
- Cup of coffee without cream and sugar – 8 kcal
Snack: Apple, 1 piece – 70 kcal
- Ear in Finnish – 300 kcal
- Caesar salad 75g – 182 kcal
- Spouse Snickers (common) – 124 kcal
- Tea green – 0 kcal
Snack: yoghurt 134 kcal
- Salad with squid – 250 kcal
- Wafer 35G chocolate – 184 kcal
- Tea green – 0 kcal
As you can see, quite full-bodied in relation to meal of the day, there are even candy. The majority of the calories are attributable to the lunch, but not absolutely necessary – the distribution of calories and food choices can be any. However, due to the consumption of Snickers at 234 kcal per 1piece, you can't free himself from Hunger and simple.
And with the right diet structure, you will always be tired, even on scarce 1733 kcal. Therefore, slimming and rates, choose low-calorie products – salads, cottage cheese, soups, fish. In small amounts, they remained a feeling of satiety. Dietary food is not only a method, a diet comfortable and save your health with the forced lack of calories.
Include tips for beginners and slimming
- Formula calories and the number of calories per day – it is a rather inaccurate values, because it is impossible to thoroughly calculate all of your costs.
Stress, mental activity, there was no place to drive a car, had to long and far to go and so on. The resulting number of kcal is only an approximate guideline. However, the first and a very important step in the direction of decrease. You should start with this number, and then observe how your body behaves.
- Many people believe that the more kcal deficit, the faster the weight loss. You actually lose weight faster, but it muscle tissue and not fat mass.
To lose weight muscle you lose the proportions, and all limp. The speed of the fat reduction is fixed, so that the deficit must be minimal.
The opinion of the nutritionist
To reduce "In fact, in order to lose weight, daily calorie intake need to be less than 1300-1500 kcal a day, says Anastasia Pavlovna Pirogov, the specialist in the correction of the weight of the clinic of family medicine "of COPPER on the Nevsky",
- 1500 calories per day is busy enough to reach a little overweight began to walk to; in view of the fact, of course, that you work in mental work and visit the gym".
In this figure, three full meal to fit, and you can even have chocolate ice cream or a piece can be sweet. "However, adds Anastasia Pavlovna, Dessert, I recommend it only in the morning, so that the body in the course of the day got to consume to recycle and sweets.
For Breakfast is better to cook the porridge itself, or another dish of cereal. Whole grain products consist of slow carbohydrates, the gradual way over several hours to provide us with energy, so that 2-4 hours you can work in peace, without a feeling of Hunger. I advise to cook the Breakfast porridge, the domestic buckwheat, or a mix of four kinds of cereals. It is possible, add fruits, dried fruits, berries.
Kasi cook better on the water and not with milk, as taught to us caring hostess. When cooking the milk protein splits, and no use, also the combination of cereal and milk is not always well digested in the stomach. Thus, the porridge was delicious, add before serving, the cream of 10-11% or low-fat yogurt".
A meal of the day should be complete, hearty to chew anything at all, and the lunch or dinner depends on the way of life of the people. At lunch you can eat the soup and the second – meat, fish with a side dish of vegetables, for instance.
It is important, in the lunch break, and proteins and carbohydrates. Proteins a feeling of fullness: the feeling that you really ate. Carbohydrates are necessary for normal life. If you consume less than 70 grams of carbs per day, as recommended in the Protein diet, it can cause fainting, fatigue, Frustration, etc.
Carbohydrates needed by the body, the only thing you need to change your quality.
Good carbohydrates for you is those whose glycemic index under 50 is a large part of cereals, vegetables. You concentrate on the table of the glycemic index. Fat minimum still need a Minimum of 30g. of the day.
Fats make every dish tastier. And pleasure in eating is very important. People who enjoy all the flavors of the dishes, long, slowly chew your food, but not swallow the pieces, finally you will eat less and get fewer calories.
Many nutritionists recommend not to eat after six in the evening. "I'm totally agree with you – more Anastasia Pavlovna, – the biorhythms, according to which, as the hormones in humans, to work, it is desirable that the last meal was at 18:00 at the latest 19:00. Then the food is digested, and well-taken.
After 6 o'clock in the evening, i.e., from 18 PM to 21 PM, the body's ability to "disassemble reduced" food, and after nine o'clock in the evening, the body is already preparing to sleep and can't, how you should eat and digest consume arrived fat. And non-fats go in the vault and deposited in the subcutaneous fatty cellular material. Therefore, I advise to have dinner not later than seven o'clock. But if man is compelled by force of circumstances, go to bed late, the last meal should be 3 hours before bedtime.
For dinner you can have salad, a dish made of carbohydrates (with a glycemic index below 50) eat, for example. You can use chicken breast, you can with seafood – all Protein products, but not very greasy. The main thing is that you made the meal a pleasure, you will feel all the shades of taste. And the joy of Rob and not starve necessary.