For the first time, women in the Soviet Union began counting calories in the early sixties. And today, already in another country, calorie counting remains the safest way to control your own weight for health. But it can be very difficult to do it. There are several rules for counting calories correctly and easily.
Necessary
- - calculator;
- - a guide to the energy value of products
Instructions
Step 1
Calculate your basal methabolic rate (BMR). This is the amount of calories that your body spends on all the processes necessary for the simplest life: breathing, digestion, blood supply.
Step 2
BMR is calculated using the formula: 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years). Multiply the resulting number by the coefficient of physical activity:
1, 2 - if you do nothing at all;
1.375 - if you get a light exercise one to three times a week;
1, 55 - if you go in for sports 3-5 times a week and do not overexert yourself;
1, 725 - if you are serious about sports every day;
1, 9 - if you do heavy physical work every day, for example, as a loader in the port.
Step 3
The resulting figure is the number of kilocalories that your body spends during the day. To lose weight, the number of daily calories consumed must be less than this amount. If you are completely satisfied with your figure, consumption and consumption should be approximately equal.
Step 4
When calculating calorie expenditure during exercise, remember that calorie burning does not stop immediately after you finish exercising. The body will continue to expend energy for almost two more hours to repair muscle fibers.
Step 5
The more complex a meal is, the more difficult it is to calculate the calories it contains. Find recipes that interest you online or in healthy eating magazines. Almost all of these publications now supply published recipes with nutritional information.
Step 6
Demand calorie tables for food in places of catering. According to Order No. 474-st of the Federal Agency for Technical Regulation and Metrology dated December 27, 2007, you are required to provide this information.
Step 7
Plan your menu ahead of time. In this case, it will be easier for you to choose a recipe with the right calorie content and purchase the right products.
Step 8
Remember to include all the snacks and cups of tea you consume throughout the day.
Step 9
Never collect calories for several days in one, and then go hungry. The body will perceive this as the onset of hunger and slow down the metabolic rate. Your task is to eat evenly and fully.
Step 10
Do not try to calculate the number of calories consumed to the nearest one. This is basically impossible. Correct data can only be obtained from a specialized laboratory. By yourself, you can set the total consumption level plus or minus 300 kilocalories per day. This difference will not significantly affect your lifestyle.
Step 11
Stick to this "green corridor" of 300 kilocalories all the time. On weekends, the amount of food consumed can be increased if you spend them actively. Conversely, decrease if you spend the weekend on the couch in front of the TV.