Each girl at least once set out to lose weight or get in shape after the holidays, before important events or vacations. There are many strict diets on which you can quickly lose fat, but this is a big blow to the body, which later comes back with bad consequences. After some time, the weight will return, taking with him a few extra pounds. The best and most useful way is to count calories for weight loss, reviews of which you will learn in this article. This is not a diet, but a nutrition system based on a conscious and competent approach to food intake. You will see the result quite quickly.
What are calories and what they eat
Surely, each of you, reading the label of any product, saw the inscription "KBZhU" and incomprehensible numbers. Calorie content in 100 grams of product ... What are these strange numbers?
Calorie is a unit of measure for heat. It is calculated in a rather interesting way: the product is placed in a special device, burned and the amount of heat generated during processing is calculated. Therefore, people know that in a cucumber - 22 calories, and in strawberries - 30. The daily calorie rate is calculated using a special formula, which will be given below.
So, in order to lose weight, you need to consume less calories, and give more. Calories burn up during sports, relaxation and even in a dream! It is proved that in an eight-hour dream a person loses up to a thousand calories, which is equal to 100 g of fat. It is important not only to reduce the amount of energy consumed, but also to increase its return. Then losing weight will be most effective.
How it works?
Calorie counting works by counting your total daily energy expenditures and measuring them against your desired weight. Energy, which is indicated as the average number of calories, includes the amount of energy needed to perform basic physical functions at rest (breathing, blinking) in combination with the energy spent on your actions (training, walking to the store).
To gain weight, eat more calories than your average amount. Eat fewer calories to lose weight. Aggressive calorie deficiency can help you lose weight faster, but it can also make you weaker, so save your energy. If you feel that way following the recommendations of the calorie calculator, increase your calories by 200 and analyze how you will feel in a week. Achieving results may take longer, but your progress will be more likely to be supported. Conversely, if you feel unwell, do not try to further reduce calories and eat less.
Calculation of daily calories
So, in order to calculate your daily calorie intake, you will need a calculator, knowledge of your data and a desire to move on. Write down your height, weight and age on the sheet. Next, write them in the following formula:
(33 + height in centimeters) + (4.5 * weight in kilograms) / (age * 0.2).
Then add 882 to this number and multiply it by 2. Your daily caloric value will turn out. For weight loss, you need to subtract ten to fifteen percent and adhere to this figure throughout the entire process of fat burning.
But some do not consider their calorie norm for weight loss. For women, there is an unwritten rule: there are no more than 1200 calories per day. This is permissible only if your weight is not more than 55 kilograms with an increase of up to 160 centimeters. Using the formula for calculating calories for weight loss, you will find the perfect number. We will provide a menu for 1200 calories, but it’s better to calculate the figure especially for yourself, because in matters of nutrition everything is purely individual.
Calorie Counting Slimming: Reviews
According to weight loss reviews, counting calories is the most effective way to lose weight. In a month, you can lose up to 8-9 kilograms of fat, which will not return to you if you do not start to overeat again. It is comfortable, and you will not go hungry, as you will receive all the nutrients and eat good food. For example, in chocolate - 400 calories, and the same in a large portion of buckwheat with chicken and a plate of salad. Only chocolate will not saturate, and buckwheat - very much! If, in addition to counting, playing sports at home or in the gym, you can speed up the process of losing weight. Then a month will go up to 3-4 kilograms.
As you can see, calculating calorie-based products for weight loss is very effective. It is worth remembering all the basic rules and not making mistakes - everything must be approached wisely!
Menu for 1200 calories for weight loss
Below will be a menu for 1 day, calculated on 1200 calories. Each product must be weighed dry until it is saturated with water.
- Breakfast: oatmeal (30 g) in water with the addition of butter (7 g - a teaspoon) and honey (14 g).
- Snack: 2 rye breads with grated cottage cheese (70 g) mixed with natural yogurt (14 g) and herbs (10 g).
- Lunch: chicken fillet baked in a foil with spices (150 g), and pasta from cereals (65 g).
- Second snack: green apple (125 g) and a handful of cashews (10 g).
- Dinner: vegetable salad of cucumbers and tomatoes (250 g), steamed pollock fillet (120 grams).
- Before going to bed: a cup of kefir with cinnamon (200 ml).
So many calories for weight loss for men is unacceptable? Strong sex consumes more than women. And if a man’s work involves a lot of physical activity, you need to add another 300 to the calorie figure.
Calorie-based recipes
The following are recipes for delicious weight loss calories that you definitely won’t starve. Let's cook a low-calorie veggie burger.
Ingredients:
- 110 grams of beans, pre-soaked for 12 hours;
- half bell pepper, sliced ​​in rings;
- 1/2 onion, sliced ​​in half rings;
- 3 peeled garlic cloves;
- 1 boiled egg;
- a tablespoon of hot pepper;
- a tablespoon of caraway seeds;
- a teaspoon of chili sauce or other hot sauce;
- half a cup of bread crumbs.
Cooking:
- If you have a grill pan, heat it to a high temperature by adding a little vegetable oil to grease. For lack of such heat the oven to 190 degrees.
- Boil the beans for two hours, put in a bowl and mashed until smooth.
- Grind peppers, onions and garlic in a food processor or blender.
- In a small bowl, combine the egg, chili pepper, caraway seeds and chili sauce.
- Combine the ground vegetables, egg mixture and bean puree until smooth.
- Add bread crumbs to the mixture and knead until it is possible to form cutlets sticking from your hands.
- Blind 4 cutlets and place in a grill pan or oven, baking until golden brown (8-10 minutes), or fry on each side for five minutes.
- Take a whole grain bun, cut along and put the patty there, pouring the sauce and adding your favorite vegetables.
The calorie content of the dish is 345 kcal / 100 g.
There are also non-vegetarian, delicious calories for weight loss. Let's look at how to cook Mexican rice.
Ingredients:
- 1 cup white long grain rice;
- a tablespoon of sunflower or other oil;
- one and a half cups of chicken stock;
- half chopped onion;
- half green bell pepper, diced;
- 1 peeled and chopped tomato;
- hot jalapenos;
- bouillon cube or spices to taste;
- a pinch of ground caraway seeds;
- half a cup of chopped fresh cilantro;
- half the head of garlic.
Cooking:
- In a pan with a thick bottom, fry the rice in vegetable oil for about three minutes.
- Pour the chicken stock into rice and bring to a boil.
- Add onions, green peppers, jalapenos and diced tomato.
- Mix with bouillon cube, salt and pepper, caraway seeds, cilantro and garlic.
- Bring to a boil, close the lid and reduce heat to a minimum. Cook for 20 minutes.
Calorie content - 230 kcal / 100 g.
Next, we present to your attention a vegetable mixture with eggs.
Ingredients:
- two tablespoons of any oil;
- two medium onions;
- 4 peeled garlic cloves;
- a mixture of peppers;
- a spoonful of dried oregano;
- a pinch of thyme;
- 4 bay leaves;
- two medium-sized zucchini;
- large eggplant;
- 4 large tomatoes;
- 4 eggs;
- half a bunch of parsley.
Cooking:
- Heat the oil in a thick-walled pan or cast-iron skillet over low heat.
- Add finely chopped onion, sprinkle with salt and sauté under the lid for 15-17 minutes, stirring regularly.
- Add garlic and fry for another two minutes without a lid.
- Add a mixture of peppers, oregano, thyme, bay leaf, a little salt and lay out the diced eggplant and zucchini.
- Stir thoroughly and simmer for ten minutes over low heat.
- Add peeled and chopped tomatoes, mix again and cook for another 20 minutes, covering with a lid.
- Gently break the eggs over the sauce, being careful not to damage the yolks. Cook another 5-6 minutes until the protein is completely folded.
- Sprinkle with herbs and pepper before serving.
Calorie content - 280 kcal / 100 g.
We learned how many calories you need per day to lose weight, and also examined the calorie content of some prepared dishes. Experiment, and you will succeed!
Burning calories with sports
Another good way to lose weight is going in for sports. In this paragraph, you will receive an answer to the burning question of how many calories to burn per day for weight loss.
In a kilogram of fat, there are already eight thousand kilocalories! If you subtract 300 calories from your daily number, then without exercise you will lose 9 kilograms in 2 months (do not forget about the calories spent during sleep, rest and digesting food). But if you include a little sport in your program, you will see that the process will go much faster, and you will get healthier in addition. Below is a list of sports and calories burned per hour.
- Pilates - 150.
- Climbing (classic look) - 234.
- Mountain climbing on a vertical rock - 372.
- Badminton (active) - 249.
- Badminton (at a relaxed pace) - 127.
- Basketball - 186.
- Basketball (throwing the ball into the basket) - 156.
- Basketball (game) - 282.
- Trampoline jumping - 125.
- Badminton (championship) - 241.
- Running (active) - 372.
- Running (jogging) - 245.
- Ice skating (at a moderate pace) - 441.
- Cross-country skiing (at a relaxed pace) - 422.
- Cross-country skiing (active) - 531.
- Obstacle race (in the forest) - 302.
- Bodyflex - 359.
- The fight - 561.
- Bowling (active game) - 129.
- Volleyball - 123.
How many calories per day to lose weight? It is important to burn them quite vigorously. Use this table, select something that is most suitable for you and start self-improvement.
The correct distribution of the KBLU
Carbohydrates, proteins and fats provide 90% of the total diet and give 100% energy. It is not enough to know how many calories to consume per day in order to lose weight. It is important to have information about each of these elements. All of them provide energy (measured in calories), but the amount of heat in 1 gram is different: 4 calories in a gram of carbohydrate and protein, 8 calories in 1 g of fat. These substances also differ in how quickly they saturate with energy. Carbohydrates are the fastest, and fats are the slowest. Carbohydrates, proteins and fats are digested in the intestines, where they are divided into their basic units: carbohydrates - in sugars, proteins - in useful acids, fats - in fatty acids. The body uses these substances to grow, maintain life and activity (including other carbohydrates, proteins and fats).
Carbohydrates
Depending on the size of the molecule, carbohydrates can be fast and slow. The simplest carbohydrates:
- Various types of sugar, such as glucose and sucrose, are simple carbohydrates. These are small molecules, so they can be destroyed and absorbed by the body quickly. They are the fastest source of energy, contribute to a sharp jump in glucose in the blood. In the calorie calculator per day, in order to lose weight, the optimal sugar figure is indicated for you.
- Fruits, dairy products, honey and corn syrup contain a huge amount of fast carbohydrates that give a sweet taste to most sweets and cakes.
Complex carbohydrates: how much to consume per day to lose weight? Calories are absorbed differently. This species consists of several simple carbohydrate molecules. Since complex carbohydrates are larger molecules, unlike simple ones, they must be broken down into simple carbohydrates before they can be absorbed by the body. Thus, they provide energy to the body more slowly than simple carbohydrates, but faster than protein or fat. Since these components are digested longer than simple ones, they are less likely to turn into fat. In addition, blood sugar levels rise more slowly and at deeper levels than with simple carbohydrates, but over time. Complex carbohydrates contain starch and fibers, which are found in wheat products (such as bread and pasta), other grains (for example, erysipelas and cereals), beans and root crops (for example, potatoes and beans).
Proteins (proteins)
Proteins are made up of molecules called amino acids that are linked together in complex chains. Since proteins are complex, the body needs more energy to absorb. As a result, they are a slower and longer-lasting source of energy than carbohydrates. There are 20 amino acids. The body synthesizes some of them from substances in the body, but cannot synthesize nine amino acids called essential. They must be present in the diet. Everyone needs these components. Babies also need a ninth - histidine.
We found out how many calories you need per day to lose weight, but you also need a lot of protein. The body can use 100% protein from eggs and a high percentage of milk and meat. Of most vegetables and cereals, the body can absorb a little less than half the protein. The body needs protein to support and regenerate tissues, function and grow. Protein is not commonly used for energy. However, if the body lacks calories from other nutrients, protein is used to generate energy.
If more protein is consumed than necessary, the body breaks down the protein and stores its components as fat. The body contains a large amount of protein. This is the main connecting material in the body, which is the main component of a larger number of cells. For example, muscle, connective tissue, and skin are made from protein. Adults need to eat about 63 grams of protein per day (0.8 grams per kilogram of weight, or up to twenty percent of the total calories). Adults who want to build muscle need much more. Children also need more protein because they grow. People who restrict calories in order to lose weight usually need more protein to prevent muscle loss when they lose weight.
Fats
Fats are complex chemicals made up of fatty acids and glycerin. The body needs fats for growth and energy. The body also uses them for the synthesis of hormones necessary for the functioning of organs.
The daily diet should include:
- 45-55% carbohydrates;
- 10-20% protein:
- 30-45% fat.
Now you know how many calories per day you need to lose weight. We introduced you to the main sports that remove the most fat. The choice is yours. The main thing - do not overdo it and love yourself!