The problem of overweight is present in millions of people. A simple recipe – eat less, does not always work. Fortunately, science comes to the rescue of man. She advises achieving the right weight for yourself by creating a calorie deficit. At the same time, it is worth considering the characteristics of the body and correctly composing your menu.
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Calculation of consumption and expenditure of calories no longer surprises anyone. This technique formed the basis of one of the most effective ways to lose weight. You just need to spend more energy than you consume. However, simply operating with numbers is not enough – it will take moral effort and will. The result will be achieved only by one who stubbornly goes to achieve his goal. Most often, not health problems – the cause of excess weight, not hormones and not genetics, but ordinary laziness. Let’s talk about self-organization and the correct calculation of calories and their waste.
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How many calories are in one kg of fat?
Back in 1958, physician Max Vishnovsky in his article came to the conclusion about the loss of 0.4 kilograms of weight while losing 3,000 calories through exercise and diets.
Accordingly, for losing weight per kilogram, you need to spend about 7700 calories.
You can calculate the schedule of your weight loss. If you consume 2,000 kcal per day, and at the same time spend 2,500 kcal with training or an active lifestyle, then this deficiency can lead to weight loss per kilogram in about half a month. To lose 5 kilograms, you will have to be in this mode for 2.5 months.
Nutritionists do not recommend losing more than 3-4 kilograms of weight in one month.
But the rule seems simple only at first glance. The processes in our body do not always correspond to linear formulas. And you can’t just cut back on food intake. You need to eat properly and balanced. It is necessary to create a calorie deficit wisely: along with lowering the calorie content of food, physical activity is also increased. An active lifestyle will also accelerate metabolic processes, and the body will begin to burn calories faster. Vishnovsky’s rule is not an axiom, but a guideline. After all, with a decrease in body weight, he also needs less calories, which will lead to a slowdown in the intensity of weight loss.
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How to increase motivation?
Before solving any problem, it is important to formulate the ultimate goal for yourself. This will help the list of bonuses that will become available after losing weight. It can be new clothes, dates, a beautiful body. But at the same time, it is worth compiling a list with the reasons that stand in the way of the goal. Usually it is banal weakness, laziness, lack of time. Both lists must be constantly kept in mind, mindful of the goal and the barriers to it.
Awareness of your weaknesses will help you understand how to proceed. It is worth describing obstacles in more detail – this will help to cope with them.
What is a “weak will”? This is not an absolute concept, but applicable to something specific, to the same workouts. Strengthening the will can be instilled in new habits. It is worth trying to give yourself a promise to make at least a feasible minimum of training. Performing a vow will make you feel stronger. You can do the same with your other weaknesses.
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The body’s natural cunning
The rule mentioned above will work the first time, but then the metabolism will become slower. With limited food the body will begin to save energy. And just a diet for active weight loss will not be enough. Sport will come to the rescue. Strength training and active alternating exercises will help create increased oxygen consumption in the body. Debt coverage will be carried out using calories, both during the exercises themselves and a few hours after them. Training is also needed to prevent muscle loss under normal protein intake.
To burn calories, it is not necessary to torture yourself with exercises for several hours a day. You can conduct 3-5 workouts per week for one hour, but at the same time increase the level of non-training activity. This can be ordinary walks in the fresh air, an active hobby, exercise on the simulator, or even while watching a TV show.
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How to lose muscle, not fat
A person needs to lose weight, but it is important what exactly the body wants to part with. There is a risk that a calorie deficit will affect muscle mass. Her loss will make the figure ugly. In 2008, American scientists conducted a special study on this topic. Experts have confirmed that it is possible to maintain muscle during a low-calorie diet. But for their formation, protein is required. The combination of strength training and diet will require the addition of protein-rich foods. It is better to eat whole foods: cereals from unpeeled cereals, eggs, cottage cheese, fish, nuts and seeds. This will give the body both beneficial substances and the required energy.
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Safe minimum calories
It would be thoughtless to minimize calorie intake and expect to lose weight. Nevertheless, energy is important for our body, providing the work of all its basic systems. Even in a state of complete rest, our body consumes calories. It is believed that a woman spends about 2,000 kcal per day, while a man has a quarter more. In the case of a sedentary lifestyle, spending will be slightly less. To determine the exact number of calories that provide a stable weight and normal lifestyle, you will have to measure the parameters of the body and carry out simple calculations on the calculator. I must say that there are several options for counting. Most of them are very arbitrary and do not take into account the person’s age, muscle to fat ratio, and activity.
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How many calories do you need daily to lose weight or maintain weight?
The organisms of all people are different from each other, so the calculation of calorie intake (for weight loss or maintaining weight) must be done individually for each person. To determine the required rate of daily calories, you can use the Harris-Benedict formula.
It is believed that the average daily calorie intake is: for men 2500-2700 kcal per day, for women – 2000-2200 kcal per day.
It is important to remember that the constant excess of the indicator of only 100 calories above the norm can cause the appearance of fatty deposits. To eliminate this, it is recommended that you calculate your individual calorie intake.
The Harris-Benedict formula was derived by James Arthur Harris and Francis Gano Benedict back in 1919.
Scientists have proven that the amount of daily calories a person needs varies from indicators such as basal metabolism (BMR) and active metabolism (AMR).
How to calculate basal metabolism (BMR)
The formula for calculating basal metabolism in adult men:
BMR = 88.4 + (13.4 × weight in kg) + (4.8 × height in cm) – (5.7 × age in years).
Basal BMR metabolism for women:
BMR = 448 + (9.2 × weight in kg) + (3.1 × height in cm) – (4.3 × age in years).
How to calculate active metabolism (AMR)
Depending on the lifestyle activity, select the appropriate coefficient:
- Sedentary lifestyle – 1.2;
- Moderate activity (light physical activity (training) 1-3 times a week) – 1,375;
- Average activity (training 3-5 times a week) – 1.55;
- Active people (intense exercise 6-7 times a week) – 1.725;
- Athletes and people performing heavy physical exertion (6-7 times a week) – 1.9.
Calculation of daily calories
Multiply the two values obtained above:
BMR (basal metabolism) × AMR (active metabolism).
The basal metabolism of a man aged 27 years, weighing 85 kg and growing 184 cm, will be – 1956. A person leads a lifestyle of average activity (3-5 physical training per week), respectively, AMR is – 1.55. We multiply the obtained values (BMR × AMR) and as a result we have a daily norm of 3032 kcal. If you adhere to this indicator, the man will be able to maintain his own weight of 85 kg.
How to calculate how many calories you need to lose weight or gain weight
Upon completion of the calculations, you have a number corresponding to the daily norm of calories that are necessary to maintain the current weight.
- If your goal is losing weight, consume less calories than in the resulting calculations (but not less than 1200 kcal for women and 1600 kcal for men, as this is harmful to health).
- If your goal is to gain weight – eat more to exceed the daily rate.
- To save weight – eat foods in accordance with the calculated calorie intake.
In any case, do not forget about systematic sports.
Important! The Harris-Benedict formula is not applicable for very fat people and athletes (bodybuilders, powerlifters, etc.). In the first case, the formula overestimates the actual need for calories, while in the second case it underestimates.
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Calorie Counting Sites and Applications
To know the exact calorie intake per day, the formulas will have to be used much more complex. Internet services and applications come to the rescue. Most of them help to calculate how many calories the body received through the analysis of food eaten. These are some of the helpers.
On this site, you can find ready-made recipes showing dishes containing proteins, fats, carbohydrates and calories, as well as dietary fiber. Appetizing photos will motivate you to cook healthy food. There are also useful filters “Low-calorie”, “Fast” and “Simple”. In the table you can see the calorie content and nutrient content of the ingredients. You can change the components of the dish and re-calculate its calorie content.
The site is distinguished by a detailed analysis of all products and recipes. Calorie content of components, proteins, fats and carbohydrates is indicated both for the most frequently used components and for ready-made dishes. You can also find out what vitamins and minerals are in our food. Special sections are devoted to weight loss techniques. There are food and training diaries here.
FatSecret Calorie Counter for iPhone, Android and Windows
This iOS app is actually your food diary. There you can add eaten foods, and the utility itself will calculate the calories and intake of proteins, fats and carbohydrates. The application contains ready-made dishes and food products from different manufacturers.
You can read the barcode of the product and identify the product by it. The application offers a lead and exercise diary in which you can find out calories for different types of activity. There is a program option for both Windows and Android.
The application has its own database of products, but it also gives the opportunity to identify them using a scanned barcode. You can use the built-in recipes or selected by the user to find out the calorie content of dishes.
In the “Sports and Exercise” section, calories burned are calculated. Pairing with wearable devices will help in this, due to which training data will automatically get into the application. The YAZIO version is available for both iOS and Android.
The program is not just a calorie counter, but also allows you to store your recipes, information about dishes and even meals. You can also calculate energy expenditures by choosing the type of your activity: strength exercises, game exercises, cardio training. But to accurately calculate the number of calories, you will have to manually register their spending for each lesson.
But the counter can be synchronized with fitness trackers and other applications to track activity. You can download the version of MyFitnessPal for both iOS and Android.
Other useful iOS apps
Calorie table of products.
Calorie Counter and Weight.
Lose weight in 30 days.