Each person needs food that saturates the body with energy value and allows the internal organs to work in a full-fledged mode. However, like any other business, there are some dietary restrictions. Many girls prefer to calculate the kilocalories eaten in order to have an idea of \u200b\u200bthe energy value received. Nutritionists advise you to stick to the formula below. Let's talk about everything in order.

Calorie Counting Effectiveness for Weight Loss

To lose weight, you need to consume fewer calories than the body can process.

1. As a result of calculating energy value, you do not injure yourself with exhausting diets. In the end, extra pounds hide before our eyes, and you still eat your favorite foods (in moderation).
2. Calorie Counting for Weight Loss Doesn't Harm Work gastrointestinal tract, the weight goes away slowly, after which it does not return.
3. Calorie counting ensures that you start eating right. Since junk food contains much more energy value, satiety passes faster. However, carbohydrates are absorbed into the bloodstream in 1 hour, as a result of which hunger begins. You will learn how to make a balanced menu, excluding the "forbidden fruits".

Calorie Counting Method

1. To calculate the energy value, you need to purchase a kitchen scale (preferably electronic, not mechanical). You will also need a calculator, since it is quite difficult to add or subtract the resulting numbers in your head.
2. Prepare a notebook and a pen in advance, download a table of food calories on the Internet. If possible, ask a trainer or find on social media for information on how many calories a particular type of exercise burns.
3. Calorie counting begins with weighing your breakfast, lunch, dinner, and snack foods. If you eat, for example, an apple, it must be weighed as an independent product.
4. In cases where chicken with cereals and vegetables is cooked for lunch, each ingredient in the dish is weighed separately from the rest. Of course, the occupation is boring and uninteresting, moreover, not all girls have such an opportunity. However, there is no other way to calculate calories.
5. After a certain period of time, you will learn how to determine the energy value of food, as they say, "by eye". There will be no need to use scales and a calculator, but at the initial stage you cannot cope without them.
6. Before starting the calculations, it is important to understand that to burn half a kilogram of fat, you will need to spend about 3450 Kcal. To achieve the desired result, reduce the calorie content of food gradually.
7. Based on the individual body structure, metabolic rate and the presence / absence of physical activity. For example, if you want to lose 0.5 kg. in 7 days, do not eat about 400 Kcal daily. If the goal is to lose 1 kg. in a week, create a deficit of 800 Kcal.
8. To start manipulating, you need to estimate the permissible number of kilocalories that you can consume per day. After that, get a notebook and start keeping a daily record of the foods you eat and their values.

1. Let's give an example: you bought two packs of cottage cheese, 100 grams each, each package contains the number of kilocalories that fall on these 100 grams. Add two numbers, write in a notebook.
2. Let's say you eat cottage cheese with peaches or strawberries. Weigh berries or fruits separately, find out the calorie content per 100 grams. If you get 50 gr. berries, divide the number by 2, write down the result in a notebook.
3. Add two numbers, circle the total. Do this with every food you eat throughout the day. The total value should not exceed the amount allowed for daily consumption specifically for your body.

How to calculate your burned calories

Before you start calculating, determine your basal metabolism (BM). It refers to the amount of calories consumed by the body at rest. You can use an online calculator for this purpose, or use the formula below.

Formula

1. To translate the second option into reality, find out your height, weight and age. After that, proceed with the manipulations. Multiply your weight (in kg) by 9.6 and your height (in cm) by 1.8. Add up the resulting numbers and add 655 to them. Next, multiply the age by 4.7, subtract this value from the first sum.
2. After that, take into account the existing physical activity. In the case of a sedentary lifestyle, multiply the calculated number by 1.2. If you train about 1-3 times a week, but at the same time you work while sitting, the multiplication occurs by 1.3.
3. If you consider yourself a sports person leading a healthy lifestyle (workouts take place 3-5 times a week), multiply the indicator by 1.5. People who exercise daily need to multiply the number by 1.7. For professional athletes, the total is multiplied by 1.9.

Example
You are a 28-year-old girl, weighing 66 kg., 168 cm tall. You visit the gym 5 times a week. Try to calculate your basal metabolic rate as follows.

• We multiply the weight: 66 * 9.6 \u003d 633.6
• We multiply height: 168 * 1.8 \u003d 302.4
• Add up the indicators: 633.6 + 302.4 \u003d 936
• We add to the indicators 655: 936 + 655 \u003d 1591
• Multiply age: 28 * 4.7 \u003d 131.6
• We subtract the age from the first sum: 1591-131.6 \u003d 1459.4 * 1.5 \u003d 2.189Kcal

Important!
After you have calculated the rate (basal metabolism), you need to make a daily menu taking into account the permissible amount of calories. You cannot go below the declared number, since a sharp slowdown in metabolism will begin. First, you will lose weight, and then you will gain 2 times more weight.

To count calories successfully, and you lose those extra pounds, follow the effective tips. They are aimed at facilitating weight loss, maintaining emotional balance and quickly achieving results.

1. Get in the habit of keeping a food diary from day one of calorie counting. All indicators should be recorded, do not rely on a rough estimate. Otherwise, there will be a risk of weight gain, all efforts will be in vain.
2. Technological progress leaves its mark on society. Download an application for your smartphone called Calorie Counting. From now on, you will be able to keep records in electronic form, being at work, visiting, at home.
3. Purchase a kitchen scale, preferably electronic. Your calculations should be accurate to tenths. Otherwise, you may overeat or undereat.
4. All products are weighed exclusively raw. In case you forgot to carry out these manipulations, specify in a convenient way the calorie content of the finished food. It is important to understand that the energy value of boiled and raw buckwheat will differ.
5. Make a daily ration in advance, if possible, schedule a menu for the week and go to the store. Do not count on a corporate canteen, take food in containers with you (with already calculated calories).
6. In the process of planning your diet, keep about 170 Kcal in reserve. Such a corridor is necessary for situations if you suddenly change the dish drastically or take a more high-calorie ingredient for its preparation.
7. If you decide to cook a complex dish (pizza, soup, casserole, etc.), do not look for energy value on the Internet. List all the ingredients, weigh them and add up the calorie content of each ingredient. This step will allow you to achieve a more accurate result.
8. Do not eat in restaurants, cafes and other food service establishments. Of course, in the modern world it is quite difficult to adhere to this recommendation. However, if you learn to carry food with you, the process will go faster. Even if the calorie content of food is indicated in the restaurant's menu, it is only approximate.
9. If on one of the days you exceed the number of calories permissible for daily consumption, do not arrange a fasting day. Otherwise, the metabolism will be disrupted, which will lead to weight gain. If you're having a breakdown, take the time to exercise.
10. To lose weight successfully, make it a habit to play sports. You can purchase a gym membership, visit a yoga, Pilates or stretching section. Particularly active are dancing, without, rock climbing, etc.
11. Make your daily menu in such a way that it contains fish, meat, seafood, fresh fruits and vegetables, oatmeal, eggs, cottage cheese, kefir. You can eat durum wheat pasta, bran, porridge, whole grain bread.

It is important to understand that counting calories requires self-discipline, especially in the first month of losing weight. As a rule, 2-3 months are enough for the full development of familiar dishes. During this time, you will learn to "by eye" determine the amount in grams and calorie content of food.

Video: how to count calories

An online calculator of daily calorie intake and BJU will help you understand what rate is needed to maintain shape, gain weight or lose weight. Specify your options, choose a lifestyle and a goal. The system will calculate automatically!

Everyone heard about calories, but for those who want to lose weight, this word has become just a horror story. Hateful kilograms are gained precisely from calories, and everyone who is fond of diets knows that a significant reduction in calorie content leads to a dream figure.

1. A person can select dishes in the diet at will, without limiting himself in their choice.
2. When calculating calories, a person himself regulates the diet during the day in terms of quantity.
3. It is easy for a person to keep track of their own weight, leaving the diet at the same calorie content or reducing it.

1. It must be remembered that to reduce body weight for each kilogram, you need to spend 7700 kcal. The same amount of calories is used to purchase a kilogram of body weight.
2. It is better if all the results and plans are recorded. During the day, you need to record the amount eaten, then it will be easier to control the diet.
3. Along with the number of calories consumed daily, it is necessary to keep a notebook of physical activity during the day.
4. The third table of records should be about weight loss.
You need to weigh yourself daily, in the morning, getting out of bed. When comparing the entries in all three tables, the person himself will determine which diet and physical activity leads to the optimal result - faster weight loss.

Calorie expenditure for weight loss

To lose weight, there is a well-known and well-known truth that calorie intake should be less than expenditure. With a sedentary lifestyle, a person should adhere to a diet of 1200 calories per day, while for an active person involved in sports, the diet can be increased to 1800 calories per day.

A man spends about 3000 kcal on physically hard work, a woman - 2500.

The calorie-based diet methodology is very effective, it is designed both to reduce body weight and to maintain the result achieved on any diet.

To calculate calories, you need to take the calorie table of foods as a basis. Sometimes the numbers in different tables differ - that's okay, these numbers are still average. Better to take a table containing a larger list of products. You can print such a plate from the Internet, place it in a prominent place in your kitchen, and also put it in your purse.

It is necessary to make it a habit to get acquainted with the calorie content of products on the labels and count on your portion. Based on these simple calculations, you can roughly calculate the amount of a portion per meal that does not exceed the selected mode.

The approximate calorie content of a cheese sandwich, cutlets, patty and a plate of porridge is 350 kcal. The calorie content of an egg, a small plate of oatmeal, glasses of coffee with milk and sugar - 120 kcal.

A glass of fruit or vegetable juice, milk, a portion of vegetable salad with vegetable oil - 100 kcal. A glass of tea with sugar, coffee - 60 kcal.

It should be remembered that the transition to food strictly limited in calorie content will not immediately bring the desired result, weight will begin to declineapproximately 4-5 days after the start of counting.

Therefore, for the initial period, you need to be patient and not approach the weights, but simply strictly follow the chosen regime.

The rule - not to eat before bed - in such a diet should also be followed. It is recommended to have dinner for the last time at 18-00, preferring salad, oatmeal in the water, green tea with raisins. I have a vegetable salad with fish or chicken fillet for dinner. 3 hours before bedtime, a glass of kefir or yogurt 100-150g. (Without additives.) Before going to bed, if the feeling of hunger still does not let you fall asleep, you need to drink warm mint tea sweetened with honey, eat half an apple or St. cucumber. You can have 1 slice of cheese. (15gr.)

Breakfast should be complete and contain one third of the total daily diet in calories. For breakfast, it is better to eat porridge, boiled egg, boiled lean meat, vegetable salad.

In order for the food to be sufficient in volume, it is necessary to achieve a reduction in calorie content by eliminating sugar, white bread, fatty foods and butter. It is better to steam or bake dishes in foil.

With the exclusion of muffins, fatty meat, sausages, fat and sugar from the diet, it is possible to reduce the calorie content of the diet by 15%. It is recommended to eat often, up to 6 hours a day, but in small portions, so you can still reduce the calorie content by 5%.

A glass of cold clean water burns 40 kcal at a time,this can be used to burn excess calories from food. With any diets, including a diet with calorie counting, you need to take up to 2 liters of water per day - this will allow the body's excretory system to work well, removing toxins and toxins.

It is good if there is a household kitchen scale at home - then you can accurately determine the calorie content of, for example, an apple, focusing on its weight, or determine your portion.

You should pay attention to the calorie content of the products indicated on the package. It should be noted that the calorie content is indicated for a dry product, or already cooked. So, the calorie content of dry pasta is 330 kcal per 100 grams. When boiling, pasta absorbs water, its weight increases, and 100 grams of boiled pasta will already have a lower calorie content, almost by half. Unless, of course, this pasta is seasoned with butter.

A diet for counting calories in the daily diet has many advantages, you just need to study the general rules for calculating the calorie content of food and determine how much weight you need to lose. You need to count calories to lose weight and feel relief, everyone can do it.

Lose weight counting calories: how many calories do you need to eat to lose weight?

Every overweight person is struggling to get rid of the extra pounds he hates. But not everyone and not everyone succeeds in this.
What people do not use to fight obesity: diets, diet pills, various decoctions, herbal teas! But there is a fairly effective way to cope with excess weight - this is losing weight by counting calories.
Not sure what this method is? Find out now!
This will be discussed on the website www.rasteniya-lecarstvennie.ru in the article “Losing weight counting calories: how many calories you need to eat to lose weight”.

Using this method, the first thought that anyone trying to lose weight should take is: "The correct diet is a sure way to lose weight without debilitating diets and hunger strikes."
Excess weight is the extra calories you eat. If you reduce their number, you will definitely start to lose weight.

How to calculate these very calories correctly?

To do this, first of all, you should understand what exactly your diet consists of. That is, to understand how to correctly translate your breakfast, lunch, afternoon tea and dinner into its numerical expression.

On the road to victory, you will definitely need to keep a calorie diary. But you need to limit your diet during the day wisely, without resorting to exhausting diets.

Therefore, remember that everything should be in moderation. Keep in mind that the most correct way to calculate your individual weight loss program can only be a doctor - a specialist in the field of nutrition. I'll tell you how this calculation is done approximately.

Determine the daily food intake

To calculate the calories consumed that you eat during the day, you need to keep a diary. The first thing to write down in it is the number of calories you consume for breakfast, lunch and dinner during one week.
Next, try to gradually reduce the number of calories in each serving, following the arrow of the scale.

Get your weight down by an average of 200 grams per day.
When you calculate the food intake for this, you should stop reducing calories.

Then continue to eat for a month at your newly established rate, maintaining the amount of calories that provides a daily weight loss of 200 grams. Eating, in this way, in a month you can lose 6,000 grams, that is, 6 kg. There is no need to strive for high numbers - it is dangerous for your health.

Average for the usual healthy person the calorie limit is between one thousand and two thousand kilocalories per day. This is the norm for the fairer sex. For men, this figure ranges from one and a half to three thousand calories. If you keep track of your weight, you can easily calculate the number of calories you need per day.

Calorie diary

To do this, you will need to keep the same weight loss diary, as well as a calculator and scales. Kitchen scales up to 10 kilograms will help you weigh food and find out their weight. Although it is best to use digital electronic scales for this, they are more accurate.

In your calorie diary, you should number the pages according to the dates of the month, and each day write down everything you ate during the day in a notebook. You can even create a custom table with the following columns:

The product's name;

Serving weight;

Calorie content of a portion;

Total calories for the whole day;

Your weight at the end of the day.

Leave blank pages in your notebook in order to calculate the calorie content of the dishes that you cook.

How to Weigh Products Correctly?

When weighing, place food in the exact center of the weighing pan. Do not weigh items that are too light, as this will not give you an accurate figure. The most correct and convenient way to weigh products is by the residual mass method.

So, if you are weighing sunflower oil, first weigh the entire bottle, and then pour the required amount of oil into the dish you are preparing, and then weigh the bottle again. The difference that will turn out when weighing is the mass of the oil you poured.

Calculating calories correctly

In order to control your weight, be sure to weigh yourself at the same time every day.

At the same time, keep track of how many calories you consume per day. To calculate the calorie content of your diet, add up the calorie content of all foods in each meal you eat.
Their caloric content can be calculated, knowing the mass of each product and the calorie content of 100 grams of this product.

To determine the calorie content of 100 grams of a product, you can look at special tables that are available on the Internet. Also, these numbers are usually indicated on the product packaging.

If you know the calorie content of one hundred grams of the product, then you can easily calculate how many kilocalories are in the portion you weighed. To do this, the portion weight is multiplied by the calorie content of one hundred grams of the product and divided by 100.

If your dish has several ingredients, then write down the calorie content of each product in the dish from the table. Calculate the calorie content of each product, having previously weighed it and totaling all the results obtained.

Bagirrra123, www.rasteniya-lecarstvennie.ru

Have you ever counted calories to lose weight?

Source - http://www.vashaibolit.ru

Not only your appearance, but also your health depends on the calorie content of the diet and lifestyle. Do you want to know how to achieve the perfect figure for the benefit of the body? We will teach you how to count calories for weight loss and make a meal plan for the week in just a couple of hours. Take a pen, a leaf, a calculator and go! Lose weight correctly!

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What is metabolism and what is its role in weight loss

Metabolism (metabolism) is the number of calories per day that the body spends to maintain physiological processes. The number of calories that is needed for the full functioning of the heart, gastrointestinal tract, liver and well-being. Normally, this amount is 1200-1300 kcal per day.

An excess of calories with carbohydrates leads to obesity, proteins - to a set of muscle mass. Calorie deficiency is expressed by weakness, dizziness, malfunctioning of the gastrointestinal tract, and a slowdown in metabolism. Strict diets of less than 1200 kcal per day, which last for more than a week, cause enormous harm to health and contribute to weight gain after leaving the diet.

How to count calories to lose weight

There are two formulas for calculating metabolism: Harris-Benedict and Muffin-Geor.

According to the Harris-Benedict formula:

OOB \u003d 655.1 + (9.6 * weight, kg) + (1.85 * height, cm) - 4.68 * (age)

Example: a girl weighs 50 kg, height 165 cm, 21 years old. On X-B: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 \u003d 1342 kcal / day

According to the Muffin-Geor formula:

OOB \u003d 9.99 * weight, kg + 6.25 * height, cm - 4.92 * age - 161

Example: a girl weighs 50 kg, height 165 cm, 21 years old. M-D: 9.99 * 50 + 6.25 * 165 - 4.92 * 21 - 161 \u003d 1266 kcal / day.

For accuracy, we take the golden mean of the results (1300 kcal) and multiply by the activity coefficient:

• for inactive (eating donuts in front of the TV without a hint of sports) - 1.2
• for inactive (morning exercises + exercises for 15 minutes) - 1.3
• for sports smart girls (workouts 3-5 times a week) - 1.5
• for professional athletes (loads 2 times every day) - 1.8-1.9

Example: our girl is lazy, she only does exercises, so we take a coefficient of 1.3. Daily energy consumption: 1300 * 1.3 \u003d 1690 kcal.

How to count calories to lose weight? It's simple: subtract 10-15% of your daily energy intake and, based on this figure, make a diet for a week. After a week has passed, step on the scale and create a new diet for the next week, taking into account minus 10% of the new calories by body weight.

Important! Don't go below 1200 calories per day. With intense exercise, reduce the daily diet for weight loss by only 100-150 kcal.

How to design a calorie-counting diet

For a balanced diet, knowledge of the daily calorie content is not enough. Proper nutrition for weight loss is based on the ideal ratio of protein, fat and carbohydrates. Let's learn how to count calories to lose weight with health benefits.

• Protein:
• for a sedentary lifestyle 1 g per 1 kg of weight;
• for inactive 1.5 g per 1 kg of weight;
• for training 3-5 times a week and gaining mass 1.8-2.5 g per 1 kg of weight.
• Fat: 1 g per 1 kg of weight;
• Carbohydrates: 5 g / kg body weight.

1 gram contains kcal:

• protein - 4 kcal;
• fats - 9 kcal;
• carbohydrates - 4 kcal.

Example

We consider the daily intake of proteins, fats and carbohydrates for an inactive girl weighing 50 kg:

• B (1.5 * 50 * 4) \u003d 300 kcal;
• F (1 * 50 * 9) \u003d 450 kcal;
• U (5 * 50 * 4) \u003d 1000 kcal.

Total: 1,750 kcal per day for well-being and a stable weight.

But 50 kg does not suit the girl, so we will remove a little carbohydrates and fats:

• B (1.5 * 50 * 4) \u003d 300 kcal;
• F (0.8 * 50 * 9) \u003d 360 kcal;
• U (4 * 50 * 4) \u003d 800 kcal.

Total: 1460 kcal to intensively reduce weight, but not lose muscle mass.

Important! When counting calories for a diet, do not forget about the ratio of the daily diet within the normal range:

• proteins - 15-20%
• fats - 20-30%
• carbohydrates - 55-65%

To lose weight, cut back on the intake of carbohydrates and fats, leave proteins in the same amount or add 5-10%. If you want to replenish, on the contrary, increase the protein to 40-50%, align the rest in calories. You can't get rid of fats and carbohydrates enormously, you risk disrupting the gastrointestinal tract and get a bunch of diseases.

Now it became clear to you how to lose weight, counting calories, but for sure the question remains: how to apply this knowledge in practice and calculate calories for weight loss according to the table of calorie content of foods. "

There are two options:

1. We count the calorie content of each product in the refrigerator and on supermarket shelves. It is long and tedious, and you often get confused.
2. Get acquainted with, write an approximate healthy food menu and calculate the calorie content of ready-made meals.

Menu for the day

We choose the 2nd way and sketch out the diet.

1. Breakfast: oatmeal in milk with honey and raisins + green tea;
2. Snack: sweet and sour apple + kefir 1% 250 ml;
3. Lunch: buckwheat porridge with stewed vegetables + steamed chicken drumstick without skin + a slice of rye bread;
4. Snack: cereal pancakes / fitness cookies with green tea - 2 pcs;
5. Dinner: steamed fish cakes + stewed vegetables.

We calculate portions by 100-200 grams.

Calorie content per day:

• breakfast: 400 kcal;
• snack: 170 kcal;
• lunch: 600 kcal
• snack: 110 kcal;
• dinner: 270 kcal.

Total: 1550 kcal / day.

On the intricacies of calorie counting

Learning how to make a menu is not difficult at all. A couple of days, and your eyes will evaluate food not as edible and tasty, but as healthy and high in calories. A week later, your brain will have a special function for counting calories without a calculator. And now about the subtleties:

• measure dry goods and cereals;
• take into account the calorie content of pasta per 100 g of dry product, and then subtract 40-50% of the finished product. Since the difference in weight of "dry" and "wet" pasta differs by 2 times;
• when stewing and cooking vegetables / meat do not lose calorie content;
• tea, water and coffee are not high in calories. If you add milk, honey, sugar, consider only these products;
• for fried foods, add 20% of the calories from oil;
• for multi-ingredient dishes, calculate the calorie content of the individual ingredients. Then calculate the number of calories per serving and memorize, or better write down.

Hello my dear readers! In order to look beautiful and healthy, to have a slim and fit figure, you need to eat healthy food and not overdo it. Everyone probably knows the basic principles of nutrition, which are guaranteed to reduce the risk of excess fat deposition on the sides. This is compliance with the daily regimen, the number of meals, water consumption and the number of servings. Many people begin not only to keep track of these items, but also to count calories. What this is and how to correctly and individually calculate the energy value of each meal, I will tell you today.

To be honest, I personally do not do this. I used to count the calories of my portions, but now I don't, and I won't regret it a bit. I don't think I need it - extra movements, extra headache. I just reduced my portion to 200-250 grams and sometimes glance at the labels of those products that end up in the consumer basket. I would not say that I am not interested in this question at all. I need to know, for example, how many calories are contained in kozinaki, which I adore and eat as snacks. But this is where all my interest ends, I draw conclusions for myself and roughly calculate my rate. BUT for some, this is a matter of principle. Most likely, professional athletes or people who are losing weight intensively are engaged in calorie counting. As they say to each his own. I don't see anything wrong with that.

But there are some nuances that still need to be considered if you want to lose weight. After all, each of us belongs to different weight categories, leads a different lifestyle, and so on. It turns out that the daily portion of calories cannot be the same for everyone absolutely.

I have heard more than once that in order to lose weight, you need to consume 1200 calories per day, but if you are a man, and also go in for sports, then this will be extremely small for you. As a result, instead of losing weight and normalizing weight, you get headaches, dizziness, weakness, and compromised health. And who needs it?

Therefore, if you decide to go along the path of counting calories, then read on the article on how to identify for yourself an individual rate of energy coming from food.

What are calories and what are they for?

Calorie is a unit of measurement of the amount of energy that we spend and that enters our body with food. In other words, it can be compared to fuel, like gasoline for a car. Thanks to energy, we are able to move, run, jump, and what is there - to live! Even keeping us alive requires calories, such as breathing, heart, digestion, or the lymphatic system.

When we eat, we get fuel, and when calories are processed, energy is generated, which we need for life. But if too much energy is generated, and there is no place for the body to spend it, then it is deposited, that is, our body stores it. Thus, extra pounds appear in the form of fat on the sides and other parts of the body.

And in order to get rid of them, bring the body into a proper state and not gain weight, it is worth controlling the intake of calories in the body.

An amazing fact, when studying this topic, was that there is no consensus among nutritionists regarding the effectiveness of the method. Some argue that this does not help, others that it has a bad effect on health, and still others adhere only to this method of losing weight. However, let's take a look at the advantages and disadvantages of calorie counting.

Advantage:

• Many people observe that with the correct calculation and consumption of calories, weight actually decreases.
• You do not need to be picky about food, you can eat anything, but keep an eye on the energy value of the dish.
• The result of losing weight will last long enough if you continue in the same spirit. The risk of gaining lost pounds is reduced to a minimum.

Disadvantages:

• Due to the fact that you can eat anything you want, you can harm your health.
• The complexity of the method.
• Breakdowns - With this method of weight control, breakdowns are most often observed if the diet is not properly formulated.

How do you count calories?

And so we proceed to consider the main issue. First of all, you need to assess your overall metabolism. That is, how much energy you need to consume to ensure your vital functions at rest, without physical exertion.

1 way

To do this, we will use the Harris-Benedict formula. It is quite popular among nutritionists promoting the method of half calories.

By the way, base metabolism depends not only on body weight, but also on lifestyle, age and gender. If you decide to stick with this method, then you should not take into account the exact number of calories, it is best to round it up.

This is the formula:

Let's take an example. I will calculate the base exchange for myself.

I am a woman, I am 28 years old, height 162, weight 56.

My metabolism is BOO \u003d 655 + (9.6 * 56) + (1.8 * 162) - (4.7 * 28) \u003d 655 + 537.6 + 291.6 - 131.6 \u003d 1352.6.

1. You do not exercise, move a little and have a sedentary work BOO * 1,2.
2. Trainings 1-3 times a week, BOO * 1.375.
3. Trainings 3-4 times a week, BOO * 1.55.
4. Sports 5-7 times a week SBI * 1.725.
5. Very active, daily training, competitions, VOO Olympiads * 1.9.

As you can see, the number of calories that should be consumed per day is not equal to only 1200. Everything is very individual.

Now my data. For example, if I did not go in for sports, then my activity coefficient would be 1350 (rounded up) * 1.2 \u003d 1620. Since I do physical exercises at home, at the moment it is 1350 * 1.375 \u003d 1860 calories per day ...

2 way

But there is, to the delight of many, a second, less confusing system, popular among those who lose weight. It is calculated in a very easy way and only depends on the kilograms.

• Group 1 (see above) - sedentary lifestyle, low activity 26-30 calories per 1 kilogram of body weight per day.
• Group 2 - 31-37 kcal per 1 kg.
• Group 3 - 38-40 kcal per 1 kg.
• Group 4 - 41-50 kcal per 1 kg.
• Group 5 - 50 and more per 1 kg.

Thus, according to this calculation system, my activity coefficient is: 2 group - 2100.

It turns out that in order for me to maintain my current state, I have to eat about 1800 calories per day. So I won't get better. But if I want to lose some excess weight, then it is worth reducing the amount of energy released by 500 kcal. Once I achieve the desired result, then return to my normal dose.

As you can see, everything is very simple. It remains to calculate the calorie content of the portion and the finished meal. With this, everything is much more complicated. Let me tell you right away, you will never be able to accurately determine the exact amount of energy in your plate. There are many factors to consider. It will be simply impossible to do this by eye. That is why I do not bother with counting calories, but I do, if I may say so, intuitively by sight. Nevertheless, I still have a result.

But what exactly needs to be done to make the numbers as realistic as possible? Well, firstly, look at the table of calorie content of products, and secondly, weigh each of them separately. Only then can you with a high probability know the exact number of calories in the product.

And mobile applications with barcodes and inserting their own menus, in my opinion, are nonsense. It can not be. These are only approximate calculations, but not accurate. And what is the difference there - or + is unknown to anyone. But for someone, and they suit. However, this is better than spending a lot of time and energy in your kitchen weighing each piece of food.)))

And in conclusion, I would like to give a couple of useful tips that will help you count the number of calories as accurately as possible:

• When frying, be sure to take into account the calorie content of not only the product itself, but also the oil.
• Beverages such as teas, coffee without sugar and milk contain 0 calories.
• The simpler the dish, the fewer ingredients it contains, the easier it is to calculate its energy value.
• Always read labels. It says the number of calories per 100 grams of the product. Therefore, you will be able to control your body's energy intake by calculating its dosage.
• Keep a food diary, so you can organize all the information and develop an individual meal plan for yourself for a specific purpose (losing weight, maintaining weight, gaining muscle mass).

I will be finishing for today. Whichever method you choose to lose weight, do not forget about the quality of the food you eat.

Until next time! Until!

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Calorie counting efficiency

So, counting calories and losing weight is a great idea, since you have the opportunity to eat any dish you love, but in moderation. As a result, you do not feel any hunger, and the extra pounds go away forever.

The calorie counting diet is designed to last a long time to get rid of excess weight from the body permanently. After such a diet, the weight will not return in an instant.

The daily diet will consist of healthier foods, as junk food contains an incredible amount of calories. Consuming it, you feel hunger again after a short time. Therefore, you are unlikely to want to endure such inconveniences. You will subconsciously include less nutritious but more nutritious meals on your menu.

What you need for your diet

You will have to weigh your food a lot, so you will need to purchase a kitchen scale (for convenience, choose an electronic scale). You can count calories in your head, but it is better to do it with a calculator, so you should take care of purchasing this attribute.

Before you know how to count calories to lose weight, you must know how much a particular product weighs. Each ingredient in the same dish is weighed separately. We'll have to somehow come to terms with it, even if it doesn't seem very convenient. This inconvenience is then compensated by the loss of extra pounds. After some practice, you will be able to intuitively determine how many calories are in a particular dish. But first you still have to work hard.

You should have a table of calorie content of certain foods in front of your eyes. You should also find information on how many calories a particular physical activity burns. It is better to write down all calculations in a notebook.

Don't cut a lot of calories right away to burn fat. Consider your body structure, age, metabolism, lifestyle before you start cutting calories. In order to lose at least half a kilogram of weight in one week, you need to lose at least 400 calories per day. If you want the weight to go away faster, then cut a little more calories.

Before you start dieting, you should know how to count calories for weight loss. Start a special notebook and write down notes about the food that you ate during the day.

The energy value of any product is calculated by simple mathematical calculations. The calorie content of any product that is on the shelves of our stores is indicated on the package. But the energy value is usually indicated there per hundred grams. For example, you have purchased a fermented milk product and are going to use it with a certain amount of fruit. Write down the calorie content of the fermented milk product indicated on the package.

Then put the fruit you want to eat on the scale and find out how many calories 100 grams will contain. If you take fruit less than 100 grams, for example 50, then you just need to divide the resulting value by two. Enter this entry in your notebook and proceed to summarize. When you add up all the values, the resulting figure will mean the number of calories that your dish will have.

How many calories you need to consume to lose weight

This value is influenced by basal metabolism, which must be determined in advance. When a person does not move, he still expends a certain amount of calories. This is what you need to find out.

To do this, you must know exactly your height in centimeters and multiply by 1.8. Then measure your body weight and multiply this value by 9.6. The numbers that you can add, add the value 655 to them. For further calculations, multiply your age figure by 4.7. Now subtract from this figure the one you received earlier.

But that is not all. Then take into account your physical activity during the day. If you sit all day in one place, then multiply the figure that you received earlier by 1.2. With sedentary work, but with some physical training (for example, 2-3 times a week) in the gym, multiply by 1.3.

When a person exercises a lot, every other day, then the multiplication figure will increase to 1.5. For strenuous physical activity, multiply by 1.7. People who work in professional sports multiply by 1.9.

Calorie Rate Calculation Example

You are 32 years old, your weight is 70 kg, you do fitness 5 times a week. You make the following calculations:

1. weight 70 multiplied by 9.6, you get 672;
2. growth 168 multiply by 9.6, you get 633.6;
3. adding 672 + 633.6 you get 1305.6;
4. add 655 to 1305.6 and you get 1960.6;
5. age 32 multiply by 4.7 \u003d 150.4;
6. subtract 150.4 from 1960 to get 1809.6;
7. multiply by 1.3 and get 2352.48.

As a result, you got your calorie intake. This is your basal metabolism, which is not recommended to be lowered too much in order to avoid metabolic problems. If you lower it by half, then losing weight will give good results, but the weight can then return with other extra pounds.

In order for the fight against excess weight to be most effective, follow the advice of experts. They can help you make weight loss easier, keep you calm, and get things done quickly.

1. Keep a food diary as soon as you start using this method. Write only the exact meaning, not your guesses. Otherwise, it will be difficult for you to achieve the desired result, since your approximate calculation may turn out to be incorrect.
2. Use technical progress to your advantage. Download the app to help you get your calories when you are away from home.
3. Weigh the food correctly, trying to be accurate to the gram, this is quite important. If calculated incorrectly, your weight may stand still, as you are missing something.
4. The calorie content of food differs depending on whether you are using raw or cooked foods. A bowl of uncooked rice or buckwheat will have a different amount of calories than cooked.
5. Think ahead of what you will cook for tomorrow, the day after tomorrow, a few days in advance. Go to the store with a ready-made list. Take food with counted calories with you to work, do not go to canteens.
6. In order to correctly calculate the calorie content of a dish in which there are several ingredients, you will have to know the weight of each ingredient. Finally, add up the total calories.
7. Avoid eating lunch at food service establishments, as it will be difficult for you to calculate calories there. And even if their calorie content is indicated, this figure may be incorrect.
8. Don't worry too much if you eat more calories than you should in one day. Many cut calories significantly the next day and go hungry. In no case should this be done, since metabolic processes in the body can be disrupted. Just add a little more physical activity, it will bring more benefits to the body.
9. Exercise helps with diet. Therefore, it is worth buying a gym membership or exercising at home on your own. Yoga, Pilates, and dancing will also help you lose weight.
10. The daily menu should be balanced. It should contain all the products the body needs: fish, meat, eggs, vegetables, fruits, cottage cheese, whole grain cereals, bran bread. Feel free to include pasta in the menu, if they are made and durum flour.

Choosing the right food

Reduce your intake of fatty foods, as it significantly increases calories. The less fat you consume, the less your body requires food. And this helps to reduce calories.

Limit your sugar intake. This product awakens our appetite and makes us eat more and more every time. 20 grams of sugar per day is enough to meet all the needs of the body.

Eat more fiber, as it is great for filling and is absorbed slowly. Cereals, vegetables and fruits contain a lot of dietary fiber, which is retained in the stomach for a long time, while a person will not feel hunger. It is enough to eat quite a bit of porridge to get full and feel vigorous.

What are the benefits of a calorie counting diet?

Arriving, than to find out the advantages of this diet, learn about its disadvantages. For the first time, you will have to walk everywhere with a notebook, write down a lot in order to count calories for weight loss. But this also has its own plus. You may want to skip a piece of cake just because it’s difficult to calculate calories. As a result of meticulous counting, you will find a wonderful figure and good health.

By counting calories, you will understand how excess weight is accumulated. And your heredity or the notorious wide bone is not at all to blame for this, the biggest enemy is overeating. The body simply does not need the number of calories that you loaded it daily. As soon as you reduce them, the body begins to expend energy from fat stores.

With such a diet, you can afford a slice of cake, but this will mean that you will have to limit yourself to other foods. Therefore, subconsciously, you will want to choose foods with fewer calories, which means switch to a healthier diet. You will be looking at food interchangeability in order to consume healthier and lower calorie foods. At the same time, a person has the opportunity to choose - and this is quite important.

After a while, you get used to counting calories and it becomes the norm to control your diet. And this cannot but be useful.

Obesity is a global problem today. For several decades, this problem did not exist at all, but today in many countries overweight can be compared to an epidemic. Moreover, more and more children with overweight appear, therefore, their health is in danger from a working childhood. Therefore, the world health community recommends that you take this issue more seriously and avoid overweight.

Proper nutrition is paramount in maintaining optimal weight, followed by exercise. Calorie counting will effectively help you fight extra pounds, and therefore improve your health and well-being. At the same time, you do not have to limit yourself to starvation and give up your favorite food - all food is simply cut in quantity. Overeating is to blame for all our overweight troubles. Weight gain due to some kind of disease also occurs, but only in rare cases. A calorie-counting diet gives you a chance to solve not only your problem of being overweight, but also to lead a fulfilling life, work productively and have your own family.

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How to calculate the calorie content of a dish

Calorie content is the energy received by the body as a result of the complete assimilation and processing of food. Measured in kJ or kcal (kilocalorie). The indicated energy value of the product on the packaging is not always correct. The ability to calculate the calorie content of a dish will allow you to effectively lose weight without using strong restrictions on food. This system was invented in the twenties of the last century and is based on the consumption of only the necessary amount of food.

Any person has a specific need for a certain amount of energy per day, so everyone will have an individual low-calorie program. It will allow you to lose weight gradually, without severely limiting your diet, and will consolidate the result for a long time. This principle was used by Dr. Bormental to compose his famous diet. Calculating how many calories you need to lose weight is possible in several ways.

In the calorie counter

One of the simplest ways to calculate the energy value of your food is the food calorizer. This is an online application that allows you to quickly find out how many calories a food contains. The program contains the calorie content of products and ready meals, you just have to choose the one you need, if you wish, the calorie calculator program can be downloaded. They use this "counting room" as follows:

• select the required product group;
• we enter the amount in g;
• press the button "Calculate"

The interface of the calorie calculator may vary, but it always works the same way. You can find out the amount of proteins, fats and carbohydrates (BJU) of a single product or several at once. For example, 150 g of buckwheat porridge contains proteins - 6.5 g, fats - 3.7 g, carbohydrates - 37.5, energy value - 198 kcal. We add up all the data on foods and dishes from your daily diet and get the total result for the day.

Using a calorie-counting kitchen scale

The second popular method for counting BJU is a calorie-counting kitchen scale. They are programmed with a directory of products and their calorie content, on the front panel there is an interface for control and data entry. You just put the necessary products on the scales, and they immediately show the BJU, the energy value of a given portion. The amount of data and the usability of the interface depends on the product model. You can use a regular kitchen scale, but then you need a table of food calories. You yourself find the necessary ingredient in the list, calculate its BZHU by weight.

How to calculate calories for weight loss

Calorie counting is needed for different purposes: some do it for weight maintenance diet (athletes), others for weight loss and body shaping. In each of these options, you should know your exact consumption, kcal consumption per day. This will make it easier to calculate the amount of food you need to eat for effective weight loss. It is clear that the number of calories per day for men and women differs depending on their physical activity, lifestyle. There are several ways to calculate your daily rate.

Calorie rate calculation online

Use an online service that will calculate everything for you. Enter your data into the form: gender, height, weight, degree of physical activity, press the "Calculate" button. The program can use, at your choice, two different calculation equations: Mifflin-Saint Geor, Harris-Benedict. The second is considered obsolete, so it is recommended to use the first. The program will show the optimal amount of calories for maintenance, gradual loss, rapid weight loss, create a calendar that will write down how many grams you will lose by day.

Calorie per day formula

If you do not trust online services, you can calculate everything yourself using the formulas for calculating the required number of kilocalories. For this we will use the already mentioned formulas of Harris-Benedict, Mufflin-San Geor. They provide data without taking into account physical activity and only calculate the basal metabolic rate. Depending on gender, different equations for calculating the basal metabolic rate (BMR) are used:

1. Harris-Benedict BOO for women: 655.1 + 9.6 * for body weight + 1.85 * for height - 4.68 * for age.
2. Harris-Benedict BOO for men: 66.47 + 13.75 * for body weight + 5.0 * for height - 6.74 * for age.
3. Mufflin-San Geora BOO for women: 9.99 * weight + 6.25 * height - 4.92 * age - 161.
4. Mufflin-San Geora VOO for men: 9.99 * weight + 6.25 * height - 4.92 * age + 5.

After calculating your basal metabolic rate, you need to consider your physical activity. This is necessary in order to accurately calculate the number of calories per day to maintain weight or lose weight. To do this, multiply the result obtained from the formula above by the coefficient of physical activity, which is selected according to your lifestyle from the table below:

• no stress or sedentary work \u003d 1.2;
• light activity, simple exercise several times a week \u003d 1.375;
• physically active work and training 3-5 times a week \u003d 1.4625;
• 3-5 intense workouts per week \u003d 1.550;
• daily workouts \u003d 1.6375;
• daily intense training \u003d 1.725;
• intensive training 2 times a day, active physical labor \u003d 1.9.

Calorie consumption calculation

To correctly formulate a diet and calculate energy consumption per day, you need to fix your energy consumption. In addition to online calculators, you can use modern devices that simplify the calculation of calorie loss. For example, a watch with an LED display has already been released, which can count the kcal spent per day. The calorie counting bracelet has become popular among athletes and track and field athletes, it is simply put on the hand, and a small screen on it transmits data.

Video: how to count calories to lose weight

Anyone who looks after their body and wants to take care of it should know how many calories to eat in order to lose weight or maintain a healthy weight. This will save you from unnecessary rigid diets, restrictions on delicious food, the development of stomach diseases against this background. When compiling a diet, many factors are taken into account: age, gender, lifestyle, training intensity, desired result. In order not to be mistaken, watch the video below on how to count calories correctly.