It is impossible to achieve good results in the fight in excess weight, when the body has an excess of calories. A necessary condition for losing weight and getting rid of fat is the lack of calories in the body. Today we will tell about "harmful" and "useful" calories, and also how to calculate the necessary amount of calories for weight loss .
Calories with and without physical exertion
Physical loads - the concept is quite general. For someone, this is a sports hall 4 times a week, for someone - 15 minutes on foot to work. Most people working in offices feel an acute shortage of physical activity. This provokes obesity, excess weight, back problems, varicose veins and a general decline in strength. There are recommended norms of calorie intake per day, made depending on the growth, age, lifestyle and level of physical activity.
One of the most successful formulas for calorie intake per day is the following:
- Growth (cm) x 1.8 = A.
- Weight (kg) x 9.6 = V.
- Age (full years) х 4,7 = С.
- A + B + C + 655 = Individual Calorie Rate (INC).
- INC х coefficient of physical activity.
The coefficients of physical activity are as follows:
- low - sedentary lifestyle, lack of physical. loads - 1,2;
- small - group classes in the hall 2-3 times a week - 1.38;
- average - classes in the hall of average intensity 3-4 times a week - 1.55;
- high - occupations of high intensity 3 or more times a week - 1.73.
For example, we will calculate calories for average women: height 167, weight 60, age 35, work in the office and practice at the fitness center a couple of times a week. Calculating calories, we get the recommended rate on the day 2328. This amount is enough for the normal supply of energy to the body.
Different physical loads assume different calories. But you need to know that a person who actively sports and has tight muscles, at rest, spends more calories than non-sports people. The athlete and the person suffering from obesity, all other things being equal (man, weight 100 kg, height 185 kg) need a different number of calories. And if for an athlete the norm is 4500 - 5000 calories a day, then a person with obesity should not eat this way. Therefore, it is very fortunate to include the physical load factor in this formula.
How to calculate calories for weight loss?
In order to comfortably lose weight by 300 - 400 g per week, consumed calories should be reduced by 20%. It should be borne in mind that to maintain health and good mood, the number of calories per day should not be less than 1600.
It is very difficult to calculate the energy value of ready meals. For this purpose it is recommended to use a small kitchen scale. Be sure to take into account that the calories of ready meals (for example, boiled rice, in 100 g) differ from the calories of unprepared foods. This is due to the absorption of moisture and fat products.
When losing weight and adherence to a healthy lifestyle, it is important not only the amount of calories in portions,
When losing weight and accounting for calories, you must remember that for your body, identical in energy value pack of cottage cheese (0.6%, 250 g) and chocolate cake (80 g) are not equally useful. Therefore it is not enough just to know how to calculate calories for weight loss. It is important to eat healthy and healthy food.