Recently, the problem of obesity and overweight has become more and more acute and serious, the topics of various diets and weight loss techniques simply do not leave the plots of various TV shows, as well as the pages of glossy magazines.
Most girls and women constantly try to sit on various diets in the hope of losing a couple of extra pounds, but the result does not always justify their expectations, rather, it often happens quite the opposite. Why is this happening? After all, it is logical, by limiting yourself in the food consumed, you will begin to lose weight.
All this is true, however, you need to know some subtleties, as well as the rules of “correct” weight loss, which will not harm your body.
The basic unit that measures the entire process of energy metabolism in the body is the calorie. In order to lose weight correctly and painlessly, you need to calculate the number of calories you consume per day, as well as the number of those calories that you burn during daily activities.
If you eat significantly more calories than you burn, then, naturally, you begin to gain weight, and in the opposite case, you lose weight, naturally, subject to constant physical exertion and muscle training.
It is impossible to completely abandon the consumption of calories, they are needed by the human body for normal functioning: for the heart, maintaining the muscle frame, hair and nail growth, as well as for daily normal human activities.
It is also impossible to consume the very minimum of calories per day, their lack can lead to physical ailments, disturbances in the functioning of internal organs, dizziness and headaches.
That is why it is so important to know how many calories an adult needs for the normal functioning of the body in order to lose weight.
Scientists and nutritionists have found that the daily intake of required calories varies between 2000-3000 kcal in the female case, and from 2500 to 3200 kcal in the male. However, you should be aware that these indicators are very average, they cannot be suitable for everyone and everyone, because people are different, someone is tall, and someone is low, someone is more active during the day, and someone is less. and all this greatly affects the final result.
Also, as a widespread belief that in order to lose weight, it is enough to consume no more than 1500 kcal per day is wrong. But do not worry, all these numbers can be calculated for each specific case and person, which will help you eat peacefully, without fearing the extra calories eaten.
How to learn how to calculate your daily calorie intake?
Several formulas that have long been known to the world will help you to cope with this, according to them you can easily calculate the number of calories that will allow you to eat and lose weight. For this we will use the well-known Muffin-Geor formula, which was developed back in 1990, and has not lost its popularity since then. It looks like this:
OO = 9.99 * Weight + 6.25 * Height – 4.92 * age – 161. – Female version.
OO = 9.99 * Weight + 6.25 * Height – 4.92 * age + 5. – Male option.
Where OO is the main exchange, that is, the amount of energy that the human body needs just to maintain its own life.
In other words, if you consume less than the number of calories received per day, it will be harmful to your health, the body will begin to use its valuable reserves, which can lead to a deterioration in the functioning of the heart, brain activity, and most other vital organs.
It is important to remember that the basal metabolic rate is calculated for people in a normal state, pregnant women, as well as those who are breastfeeding, are not included here, because they need to consume much more energy – for themselves and their baby.
In addition to basal metabolism, a certain amount of calories is burned per day, which is necessary for your normal daily activities. To get the total calorie expenditure, you need to multiply the resulting OO figure by your physical activity ratio. It can be selected from the following:
- Inactive lifestyle (office, sedentary work, lack of sports): 1.2 * OO
- Minimum activity (1-3 workouts per week for 1 hour, sedentary work): 1.375 * OO
- Average level (3-5 workouts per week): 1.55 * OO
- High level (6-7 workouts per week): 1.725 * OO
- Very high level (assumes daily sports activities, the profession of an athlete, hard physical labor): 1.9 * OO.
Let’s use an example to try to calculate how many calories a woman and a man need per day. For example, a woman is 23 years old, she has a height of 167 cm, weight – 54 kg, a man – 25 years old, height – 180 cm, weight – 70 kg. Let both the man and the woman be minimal.
RO for a woman = 9.99 * 54 + 6.25 * 167-4.92 * 23-161 = 1309.05 kcal.
Calorie consumption = OO * 1.375 = 1309.05 * 1.375 = 1799.94 kcal.
It turns out that for such a woman, in order not to gain weight, it is necessary to consume no more than 1799.94 kcal daily, and not at all the declared 2000 kcal. If calculated for a man, then in this case it turns out OO = 1706.3, and the calorie consumption is 2346.2.
And what about the food?
As you probably already guessed, you will have to count not only your personal calories, which you need for normal functioning and safe weight loss, but also the calories that you consume with food.
Naturally, the correct diet is also important, many people who eat 1-2 times a day are always surprised why they, in order to lose weight, also gain weight.
A healthy diet implies fairly frequent meals, and also constant snacks, in order to lose weight, you do not need to constantly sit hungry, it is important to correctly distribute all the calories throughout the day, as well as the correct intake of carbohydrates, fats and proteins.
How to find out the calorie content of foods?
There are a large number of food calorie tables on the Internet, which detail the nutritional and energy value of various products separately, as well as whole prepared meals.
Now it is very popular among those who are losing weight such a number of products that have, so to speak, a negative calorie content. In other words, the body spends more energy on their digestion than they contain. These include, for example, various types of cabbage, tomatoes, zucchini, lettuce, radishes, bell peppers and other vegetables.
Lovers of delicious food can also rejoice, because among the fruits and berries there are also such comrades: peaches, grapefruit, cherries, pineapple, tangerine, melon and others. For lunch, you need to consume both proteins and carbohydrates. Do not forget that it is better to consume those carbohydrates with a glycemic index less than 50. Also, do not forget about fats, they make food tastier, their daily intake should not exceed 20 g.