As a coach, I can say that counting calories is the most effective way to lose weight, which, if followed will give you 100% result.
Today I will tell you how many calories you need a day to lose weight, what is the formula for calculating the daily allowance of calories is the most accurate. And how to make the menu stick to a low calorie diet still eat a varied diet and even afford dessert.
How many calories can you eat on a diet?
The number of calories that you need to consume to lose weight depends on the settings and lifestyles. This means that to lose weight you need a little undernourished in calories in relation to its day money. Example: the generation of waste during the day, 1800 kcal and consume food only 1500 kcal.
I have reduced this figure. Professional nutritionists today agree on a common opinion – a nice, healthy and long term weight loss, you need to follow a diet that reduces your daily calories by 10-20%.
It is said that a person consumes 2000 calories a day, thus lose weight, he should eat 10-20% less, that is 1600-1800 kcal.
So the procedure goes like this:
- Calculate the caloric intake per day
- Take away 10-20%
- Shall not exceed the amount
- Lose weight
How to calculate calories for the day
One of the most popular of the year, is the Harris-Benedict equation. Since its inception, it has undergone several amendments since the progress of the changes in the conditions of life and work has greatly influenced the energy consumption. We take the Harris-Benedict equation version 1984
447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 × age)
88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 × age)
With the help of this formula, you get a basic change, which is the number of calories that your body needs a day spent on the couch resting. This number must increase the energy you spend on housework, work and training. This is done by using the activity coefficient.
- low sedentary (1.2)
- the average activity 1-3 uses (1.375 )
- high, 3-4 workouts a week (1.55 )
- very high, heavy work or training 5-7 (1.7)
- level prof athletes and miners (1.9)
base exchange × activity factor = normal calories a day
The norm is the number of calories that you can eat, not gain weight.
Standards take away 10-20% and see how many calories you need to eat a diet to lose weight.
How many calories you should eat for women to weight loss?
Let's say that we have a woman named Catherine, weight 71 kg, height 170 cm, age 45 – office of the worker without training, therefore, we take the ratio of 1.2 – low activity.
447.593 + (9.247 × 71 kg) + (3.098 × 170 cm) – (4.330 × 45) = base exchange, multiply its activities 1.2 and reduce 20% = 1380 kcal
Got a 1380 kcal is the amount of calories, after which you need to keep this women lose weight.
If the diet 1380 kcal weight has not decreased, it is possible, the amount was matched wrong, but it is the exception.
Most often, the lack of progress is due to the fact that those who lose weight, a biased estimate of the ratio of its activity, or to break a diet, do not know how to count calories or write a diary to weight loss is not all that was eaten (cottage cheese is considered, and the carrot is not considered).
Sample low calorie menu
Back to the woman. Weight loss he needs to 1380 kcal. The menu for the day might look like.
- Oatmeal 50g – 185 kcal
- Coffee with milk, 1 teaspoon of sugar – 40 calories
- The average Apple-1 piece – 70 kcal
- Black tea without sugar – 2 calories
- Cottage cheese (5%) 100 g – 120 kcal
- Vegetable salad with butter – 130 calories
- Rye bread 1 Kus – 55 kcal
- Buckwheat with chicken breast – 300 calories
- Tea with sugar 30 calories
- Cheese cake 1 piece – 260 kcal
Snack: Apple average 1 piece – 70 kcal
- Vegetable salad without oil – 50 calories
- Rye Bread 2 Publishing. – 37 kcal
- Tea without sugar – 2 calories
Daily calorie allowance for a woman with a child
Let us try to calculate, how many calories should be consumed in the name of women, said Nadia. She is a young mother, not working, dancing 3-4 times a week and at home busy housework, cooking, cleaning, etc. that is, the household activity that consumes a lot of calories. Nadia frequently walks with the child, do the shopping, and generally not sitting still. Weight 60 kg, height – 168, age 29 years. The activity factor of 1.55 – high
Consider a calorie deficit women Nadi, using a formula or calculator: 1733 kcal
Please note that Nadia is 10kg less malicious, but calories for weight loss more. Why? Because of Nadia, a woman goes to dance, walk, busy around the house and consume more energy. That is more than moving people, and leads to more life, the more calories he needs to eat per day even diet.
Menu calorie deficit a woman with a child as follows:
- Fried eggs, vegetables, butter – 200 calories
- Rye bread 1 Kus – 55 kcal
- Banana – 101 calories
- Half a Snickers (regular) – 124 calories
- A mug of coffee without cream and sugar – 8 calories
Snack: Apple average 1 piece – 70 kcal
- Ear-finland – 300 kcal
- Caesar salad 75g – 182 kcal
- Half of the Snickers (regular) – 124 calories
- Green tea – 0 kcal
Snack: Yogurt – 134 kcal
- Salad with squid – 250 kcal
- Chocolate wafer 35g – 184 kcal
- Green tea – 0 kcal
As you can see, quite rich from the perspective of food a day, there's even sweets. Most of the calories is for lunch, but not necessarily – the distribution of calories and food choices could be anything. However, eating a Snickers 234 kcal per 1pc, you can't get rid of feelings of hunger and just fall through.
And build the right diet is always fed, even scarce 1733 kcal. Therefore, weight loss and advised to choose low-calorie foods, such as salads, cheese, soups, fish. Such a small amount that you have the feeling of satiety. Diet food is just a way to make diet comfortable and keep your health if forced to a caloric deficit.
Tips for beginners to count and lose weight
- The formula of calories and number of calories per day is quite an inaccurate value, because it is impossible to carefully calculate all of its costs.
Stress, mental activity, there was nowhere to put the car, it was a long and far to go and so on. As a result the number of kcal is only a rough guide. However, this is the first and very important step towards weight loss. You should start with a number, and then observe the behavior in the body.
- Many people believe that the bigger deficit in calories, the faster weight loss – it is not so. Do you lose weight faster, but it's muscle and fat mass.
Slimming muscles, you will lose the proportions, and everything is droop. Speed fat loss are confirmed, so the deficit should be minimal.
"In fact, in order to lose weight, do not need to reduce your daily calorie intake is less than 1300-1500 calories a day, – said Anastasia Pavlovna Pirogov, a specialist weight loss clinic family medicine "COPPER Nevsky",
- 1500 calories a day is enough enough so that the excess weight began to leave, because, of course, that you're running, you're doing mental work and go to the gym".
This image is suitable for three full meals, and you can even afford dessert – ice cream or piece of chocolate. "However – adds Anastasia Pavlovna, desserts I urge you to eat in the morning only throughout the day your body time to process and consume sweets.
Breakfast is better to prepare a salad or another dish of grain. Cereals consist of slow carbohydrates, which will be introduced in stages over several hours, gives us energy, so that the 2-4 hours I can work without feeling hunger. Suggest you cook a Breakfast of oatmeal, buckwheat or a mixture of the four grain. You can add fruits, dried fruits, berries.
Grain is better to boil water, rather than milk, because we were taught to take care of the mistress. When cooking the milk protein breaks down, and use anything, not bring, in addition to the combination of cereal and milk is not always well digested in the stomach. So the porridge was delicious, add before serving, the cream of 10-11% or fat-free yogurt".
One meal a day is sufficient, satisfactory, it is something to chew on, and it's lunch or dinner – depending on the person's lifestyle. At lunch you can eat soup and meat, fish and side dishes, such as vegetables.
It is important to get lunch, and proteins and carbohydrates. Proteins give a feeling of satiety: the feeling that you've really eaten. Carbohydrates are necessary for normal functioning. If you consume less than 70 grams of carbohydrates daily, as advised protein diet, you can end up fainting, fatigue, nervous breakdowns, etc.
Carbohydrates needed by the body, the only thing you need to change their quality.
Good carbohydrates are those that have a glycemic index less than 50 is a big part of cereals, vegetables. Focus on the table of the glycemic index. Fat minimum is still necessary, at least 30g. a day.
Fat you to make any dish tastier. And the pleasure of eating is very important. People who enjoy all the flavors of food, slowly chew food and not swallow the pieces, finally, to eat less and eat fewer calories.
Many nutritionists advise not to eat after six pm. "I fully agree with them – keep Anastasia Pavlovna, – the rhythm, depending on how people hormonal balance, it is desirable that the last meal was at 18:00 until 19:00. So the food is digested and assimilated.
After 6 PM, or 18 hours 21 hours the body's ability to "understand" food drop, and after nine in the evening the body is preparing to sleep and can not digest food, and spend the coming fats. And unused fats to go to the depot – deposited in the subcutaneous fat. So I suggest not to eat after seven in the evening. But if in this situation the person is forced to go to bed late, the last meal should be 3 hours before bedtime.
At dinner you can eat a plate of carbohydrates (glycemic index less than 50), for example, vegetable salad. It is possible, chicken breast, seafood, protein products, but not too greasy. The most important thing that you can get from eating pleasure, feel all the nuances of taste. And deprive myself and starve no need to.