If you have tried running, yoga and fitness, but the weight stops then it time to get down to nutrition. Lose weight by counting calories — the most correct option. I must say that a simple calculation will not help. For weight loss, it is important to spend more calories than you consume. And & nbsp; it is imperative to calculate the rate of consumption of proteins, fats and & nbsp; carbohydrates. Proper nutrition will not leave you hungry, improve your metabolism and help you lose weight. The most effective way — count calories, BJU and exercise regularly.
- Lose weight by counting calories: how to correctly calculate the daily allowance
- The daily rate of BJU for weight loss: ratio and quantity
- When calorie counting won't help you lose weight
Lose weight by counting calories: how to correctly calculate the daily allowance
First step on lose — power correction. It is not enough to simply eat less or eliminate carbohydrates entirely. The body must receive all the micro and macro elements in order for it to work properly and be able to burn fat. With food restrictions, your body will think that you need to put aside everything you eat "in reserve". Just in case you deprive him of what he needs for too long.
Daily calorie intake — individual indicator. Most often, trainers and nutritionists use the Harris-Benedict formula. It calculates daily calories in two steps:
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First: Calculation based on weight, height and sex.
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Second: received data is adjusted according to physical activity.
Read also: A Healthy Eating Plate: A Nutritionist's Opinion
Formula for women:
447.6 + (9.2 x weight, kg) + (3.1 x height, cm) — (4.3 x age, years)
Formula for men:
88.36 + (13.4 x weight, kg) + (4.8 x height, cm) — (5.7 x age, years)
Physical Activity Indexes:
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Minimum level — 1.2
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Low level — 1.375
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Intermediate — 1.55
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High Level — 1.725
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Very high level — 1.9
We will calculate the daily rate using a female example. we have the following data:
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Height 167 see
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Weight 65 kg.
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Age 30 years.
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Medium activity level.
447.6 + (9.2x65) + (3.1x167) — (4.3×30) = 1433.7
1433.7×1.55 = 2222, 235
Total: a woman needs 2222, 235 kcal daily.
For weight loss, it is important to reduce calories, but not by more than 30%. That is, for a woman from the example, the minimum required is about 1555 kcal. It is important that you cannot stay on a reduced calorie content for a long time. The maximum period for which you can cut calories — month.
So, we learned how to calculate calories. The diet must include proteins, fats and carbohydrates. It is important to know what ratio to to to all food for day.
Read also: Myths about weight loss: forget them if you want to stay healthy
Daily rate of BJU for weight loss: ratio and & nbsp; quantity
Depending on the goal of nutrition, the ratio of fats, proteins and carbohydrates varies. For weight loss, the following proportions are important:
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Proteins — 40-50% of total nutrition.
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Fats — 20-25%.
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Carbohydrates — 30%.
Each trace element has its own energy value. That is, there are a certain amount of calories in proteins, fats and carbohydrates. In one gram of protein carbohydrate — 4 kcal, and in one gram of fat — 9 kcal.
When calorie counting won't help you lose weight
If your goal — To lose weight, it’s not enough just to count the calories eaten. It not only how much you consume, but how much to spend.
Without physical activity you will certainly lose weight on a reduced calorie content. But the result won't last long. At best, the weight will simply stop. In a month, you will have to return your calorie intake, and there is a chance that you will gain those extra pounds again. If you stay on reduced-calorie intake for more than a month, you may develop health problems: anemia, fatigue, problems with pressure.
Of course, you will not lose weight if all 1500 kcal "spend" on a piece of cake and a can of soda. To "disperse" metabolism, you need to eat often and in small portions. So the body will learn to digest the food eaten faster and not to put anything extra on sides and stomach.
As you can see, a complete balanced diet and physical activity — great option for weight loss. Only such an approach can give long-term and sustainable results without harm to health.
Read also: Is it harmful to eat at night: debunking a popular food myth
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