How to count calories to lose weight

Everyone needs food, which nourishes the body with energy value and allows internal organs to work in full mode. However, like any other business, there are some restrictions on nutrition. Many girls prefer to calculate the consumed kilocalories in order to have an idea of ​​the received energy value. Dietitians are advised to stick to the formula, which we will discuss below. Let's talk about everything in order.

Slimming Calorie Efficiency

To lose weight, you need to consume fewer calories than the body can process.

1. As a result of calculating the energy value, you do not injure yourself with exhausting diets. In the end, extra pounds melt away before your eyes, and you still eat your favorite foods (in moderation).
2. The method of calculating calories for weight loss does not adversely affect the work of the gastrointestinal tract, the weight leaves slowly, after which it does not return.
3. Calorie counting ensures that you start eating right. Since junk food contains much more energy, satiety is faster. However, carbohydrates are absorbed into the bloodstream in 1 hour, resulting in starvation. You will learn to make the menu balanced, excluding the “forbidden fruits”.

Calorie Counting Technique

1. To calculate the energy value you need to purchase a kitchen scale (preferably electronic, rather than mechanical). You will also need a calculator, since it is quite difficult to add or subtract the resulting numbers in your mind.
2. Prepare a notebook and pen in advance, download the table of calorie content of products on the Internet. If possible, ask your trainer or find on social networks information about how many calories a particular type of exercise burns.
3. Calorie counting begins with the weighting used for breakfast, lunch, dinner and snacks. If you eat, for example, an apple, it must be weighed as an independent product.
4. In cases where chicken with cereals and vegetables is cooked for lunch, each ingredient in the dish is weighed separately from the rest. Of course, the occupation is tedious and uninteresting, moreover, not all girls have such an opportunity. However, there is no other option for counting calories.
5. After a certain period, you will learn how to determine the energy value of food, as they say, "by eye". There is no need to use weights and a calculator, but at the initial stage you cannot do without them.
6. Before starting the calculations, it is important to understand that to burn half a kilogram of fat you need to spend about 3450 Kcal. To achieve the desired result, reduce the calorie content of food gradually.
7. Proceed from the individual body structure, metabolic rate and the presence / absence of physical activity. For example, if you want to lose 0.5 kg. for 7 days, daily do not eat up about 400 Kcal. If the goal is set, lose 1 kg. per week, create a deficit of 800 Kcal.
8. To proceed with the manipulations, you must evaluate the allowable number of kilocalories that you can use per day. After that, start a notepad and begin to keep daily records regarding the foods eaten and their value indicators.

How to count “eaten” calories

To calculate the energy value that you have consumed, just stick to a simple algorithm.

1. Let us give an example: you bought two packs of cottage cheese, 100 g each, the quantity of kilocalories that fall on these 100 g is written on each package. Add two numbers, write in a notebook.
2. Let's say you eat cottage cheese with peaches or strawberries. Weigh the berries or fruits separately, find out the calorie content per 100 g. If you get 50 gr. berries, divide the number by 2, write the result in a notebook.
3. Sum the two numbers, circle the total value. Perform similar manipulations with each food eaten throughout the day. The total value should not exceed the amount allowed for daily use specifically for your body.

How to calculate calories burned

Before proceeding with calculations, determine basal metabolism (BM). It refers to the number of calories consumed by the body at rest. You can use the online calculator for these purposes or use the formula below.

Formula

1. To translate into reality the second option, find out your height, weight and age. Then proceed to the manipulations. Multiply the weight (in kg.) By 9.6, and the height (in cm.) By 1.8. Add the obtained numbers and add 655 to them. Next, multiply the age by 4.7, subtract this value from the first sum.
2. After that, take into account the existing physical activity. In the case of a sedentary lifestyle, multiply the calculated number by 1.2. If you have training about 1-3 times a week, but at the same time you work while sitting, multiplication occurs by 1.3.
3. If you consider yourself to be athletic people leading a healthy lifestyle (training takes place 3-5 times a week), multiply by 1.5. People who exercise daily need to multiply the number by 1.7. If we talk about professional athletes, the total value is multiplied by 1.9.

Example
You are a 28-year-old girl, weighing 66 kg., Height 168 cm. You visit the gym 5 times a week. Try to calculate basal metabolism as follows.

• Multiply Weight: 66 * 9.6 = 633.6
• Multiply growth: 168 * 1.8 = 302.4
• Add up indicators: 633.6 + 302.4 = 936
• We add to the indicators 655: 936 + 655 = 1591
• Multiply age: 28 * 4.7 = 131.6
• Subtract age from the first amount: 1591-131.6 = 1459.4 * 1.5 = 2.189 Kcal

Important!
After you have calculated the norm (basal metabolism), you need to make a daily menu taking into account the allowable number of calories. You can not fall below the declared number, since a sharp slowdown in metabolism begins. First, you will lose weight, and then gain 2 times more weight.

Practical Calorie Counting Tips

In order for the calorie count to be successful, and you lose extra pounds, adhere to effective tips. They are aimed at facilitating weight loss, maintaining emotional balance and soon achieving results.

1. Take the habit of keeping a food diary from the first day of counting calories. All indicators should be fixed, do not rely on an approximate calculation. Otherwise, there will be a risk of weight gain, all efforts will be in vain.
2. Technological progress leaves its mark on society. Download the app on your smartphone called “Calorie Counting”. From now on, you will be able to keep records electronically while at work, visiting, at home.
3. Get a kitchen scale, preferably electronic. Your calculations should be accurate to the tenth. Otherwise, you may overeat or be malnourished.
4. All products are weighed exclusively in raw form. In case you forgot to carry out these manipulations, specify in a convenient way the calorie content of ready-made food. It is important to understand that the energy value of boiled and raw buckwheat will vary.
5. Make a daily diet in advance, if possible, paint the menu for a week and go to the store.Do not count on the corporate dining room, take food in containers with you (with the already calculated calorie content).
6. In the process of planning the diet, leave "in reserve" about 170 Kcal. Such a corridor is necessary for situations if you suddenly change the dish or take a more high-calorie ingredient for its preparation.
7. If you decide to cook a complex dish (pizza, soup, casserole, etc.), do not look for energy value on the Internet. List all incoming ingredients, weigh them and add up the calorie content of each ingredient. Such a step will achieve a more accurate result.
8. Do not eat in restaurants, cafes and other catering establishments. Of course, in the modern world it is quite difficult to adhere to this recommendation. However, if you learn to carry food with you, the process will be faster. Even if the menu of the institution shows the calorie content of food, it is only approximate.
9. If one day you exceed the amount of calories allowed for daily use, do not arrange a fasting day. Otherwise, the metabolism will be disrupted, which will lead to weight gain. If a breakdown is haunting you, take the time to exercise.
10. To weight loss was successful, take the habit of playing sports. You can purchase a gym membership, visit the yoga, pilates or strenching section. Particularly active are dancing, without, climbing, etc.
11. Make a daily menu in such a way that it contains fish, meat, seafood, fresh fruits and vegetables, oatmeal, eggs, cottage cheese, kefir. You can eat pasta from durum wheat, bran, cereal, whole grain bread.

It is important to understand that counting calories requires self-discipline, especially for the first month of losing weight. As a rule, 2-3 months are enough for the full development of familiar dishes. During this period, you will learn "by eye" to determine the amount in grams and calorie content of food.

Video: How to Count Calories