How to count calories to lose weight? We count calories and grow thin. Count calories: table

In recent years, the problem of obesity is extremely acute. Many of the people are concerned about the fight against excess weight. All sorts of diets, teas, tablets - all this is used as a means to gain the former harmony. But there is another system that can lead to success. Nothing special, if you stick to it, do not have to - just count the calories and lose weight.

System Features

How to count calories to lose weight, known for a long time. This method was invented at the beginning of the last century. It's another matter that before such an acute need did not arise in it. Today times have changed. Many of us still doubt the effectiveness of this method and ask the burning question, but can you lose weight by counting calories. Dietitians around the world respond to him in the affirmative. Moreover, they are sure that this is the most effective way to help reduce the energy value of a daily diet. If you are in doubt, do you need calories, consult your doctor. Perhaps his words will convince you.

We count calories and lose weight: all the advantages of the method

The theory of counting the energy value of products is a kind of diet (let's call it conditionally "Counting calories"), which must be observed not once, but throughout life. It has its advantages, which you can appreciate as soon as you adhere to its basic rules.

1. The effectiveness of the way to become slim you can notice in a month.
2. If you are attracted by the diet "Counting calories," the menu can be very diverse. Absolutely all dishes are allowed here. Another thing is that they can be in limited quantities.
3. Weight is discharged naturally. You will not give up tasty and healthy products. You will not have any problems with digestion.
4. The result achieved by such a method will last very long, if not permanently. The thing is that eventually you will understand how to count calories in foods. It will become a habit for you already. You will become foodless without compulsion, only counting calories. And consequently, the body will not suffer from overeating, and the weight will be normal.

Disadvantages of losing weight with this method

All the minuses of the diet "count calories and lose weight" are purely subjective. You can be scared off by 2 factors:

• The laboriousness of counting.
• An inordinate desire to exceed the daily rate.

With the second, everything is clear. This happens from time to time to everyone who has ever been on a diet. Psychological methods that can help you will work here: for example, hang on the refrigerator a photo of a slender movie star, on which you would like to become similar. Or your photo, where you are beautiful, slender, attractive look of all men. Do not you want to be like this again? Without effort, as you know, nothing happens. Therefore, it is worth assembling your will power into a fist. Later, after a few months, such a thoughtful diet will become your habit. And you will mechanically cook, not thinking about how to count calories to lose weight.

A good incentive can be and stylish clothes for a couple of sizes smaller. The desire to get into these wonderful little things as soon as possible works wonders from time to time, and we do not deviate from the intended goal - just count calories and lose weight. And soon the dream becomes reality.

As for the difficulties with calculating calories, they are palpable only in the first weeks. Then you will already know by heart the energy value of a product.

A little arithmetic

So, we decided that from today we count calories. A table of products with an indication of their energy value will help you with this. But before turning to her, you need to know the daily requirement of the human body for calories. Look at what nutritionists say about this.

Female

• For young people (14-17 years old), 2760 calories are enough per day.
• Pregnant young women - 3200 kcal.
• Nursing the child - 3500 kcal.
• Female students - 2800 kcal.

Workers engaged in mental work and leading a sedentary lifestyle

• Women (18-40 years) - from 2,400 to 2,600 calories.
• Women (40-60 years) - from 2,200 to 2,400 kcal.

Service workers (seller, postman, etc.)

• Women (18-40 years) - from 2500 to 2750 kcal.
• Women (40-60 years) - from 2350 to 2550 kcal.

Workers engaged in heavy physical labor

• Women (18-40 years) - from 2,700 to 2,900 kcal.
• Women (40-60 years) - from 2500 to 2700 kcal.

People of retirement age

• Women (60-70 years) - from 2,100 to 2,200 kcal.
• Women over 70 years old - 2000 kcal.

These data are scientifically called the optimal calorie corridor. They just need to look if you are attracted by the diet "Counting calories." The table will tell you the number of times per day. If the energy value of all meals included in your daily menu is more, then you overeat. In this case, do not be surprised where the excess fat appeared on the sides and why you can not get into the pretty last year's jeans.

How do you know your basic calorie level yourself?

The information of dietitians provides, of course, invaluable help, but we should not discount the individual characteristics of each person. The fight against excess weight depends on many factors. It's height and weight, features of metabolism, lifestyle, sports. After all, all these indicators are individual. There is a special formula that helps to determine exactly your need for a daily quantity of products and their energy value.

It's simple:

• For women, it looks like this: 650 + 9.6 x (weight) + 1.8 x (height) - 4.7 x (age).
• For men, this is slightly different: 60 + 13.7 x (weight) + 5 x (growth) - 6.8 x (age).

The obtained data should be multiplied by one more coefficient. It depends on some individual characteristics. Multiply by:

1. 1.3, if you lead a sedentary lifestyle.
2. 1.4, if you exercise 4 hours a week.
3. 1.5, if you spend 6 hours a week on sports, while moving a lot.
4. 1.7 if the sport is your best friend for 12 hours a week.

The received data will be your base level. If you want to gain weight, increase the figure by 20%. If you want to lose weight, reduce the figure by 20%.

How to get used to calorie counting

Nobody denies that at first such an approach to cooking breakfasts, lunches and dinners will make you tired. It's quite unusual. But eventually you will get used to it. After all, for the house we cook almost the same dishes, which alternate with some periodicity. Exceptions are holidays. But there are many low-calorie recipes for special occasions. A small energy value does not mean that they are not tasty. Still what delicious! And you will see for yourself.

So, from today we count calories. Table is a table, but most of the work you will have to do on your own.

1. 
   Experts advise to create a diary of nutrition for this purpose. There you have to write down everything you ate during the day. Be sure to indicate the weight of the products in grams and the number of calories in them. So, for example, if a cut loaf so beloved by you in 100 g of product contains 264 kcal, and you ate 200 g for breakfast, then you will have to write down 528 kcal.
2. To make changes in a diary it is necessary not time in day, and after each food intake. Even if you have a bite with an ordinary apple or a banana, be sure to write down the calorie content and weight. This is necessary in order to adjust the dinner. If you used too high-calorie foods during the day, dinner should be made as light as possible. Count how many calories you have left in reserve, and try to keep within this figure.

If you are skeptical about this method and think that you eat right, nutritionists suggest a simple test. Write down everything you have eaten for today, and then calculate the energy value of the foods you eat. You will learn a lot of interesting things for yourself. In addition, you will see what products can be excluded without exception from the diet.

Some useful rules

We made a decision - we count calories and lose weight. The table is our main assistant in this matter. But do not lose sight of the following points, helping to understand how to count calories to lose weight.

1. Caloric content of tea and water is considered zero. But it if without any additions. So, only calories of sugar, milk, jam and all that you put in tea are counted.
2. If you are preparing a complex dish, then its energy value is made up of the energy value of all components. Therefore, each component must be calculated.
3. When frying, take into account the caloric value of not only processed products, but also oils (about 20% is spent for frying).

Interchangeability of products

Diet based on calorie counting is good because it does not force us to give up our favorite foods and well-established eating habits. If you want chocolate, then why not taste it? Not just the whole tile, but a small piece. Do not forget to count how many calories there are in it. This should be done only the first time and record the result. In the future, you will already know the energy value of a chocolate square.

But it is best to use the principle of interchangeability of products in cooking. For example:

• You are a sweet tooth. Without treats, you feel irritable - and always in a bad mood. There is a way out. Replace sweets with marshmallow or marshmallow. They are completely fat, but they are just as sweet and tasty.
• Instead of ice cream or cream, you can eat whipped cream or curd mousse.
• Do you like cutlets? There are no problems, cook them for a couple. Tasty, nourishing, and most importantly - useful.
• Be careful with coffee. Unlike tea, coffee is food. Quite a high-calorie drink. In addition, it is absorbed by the body for a long time. If you want to lose weight, it is better to switch to chicory.
• Soda also contains a lot of calories. Replace it with mineral water, and if you want a sweet, give preference to natural juice.
• It is better to buy bread products with the addition of bran. Not only do they speed up metabolic processes and purify the body, they are also considered to be the lowest calorie foods.

Dr. Bormental's Diet: Counting Calories

One of the most popular dietary programs to date. Its name is rather conditional, since Dr. Bormental existed only in Bulgakov's "Dog Heart". In nature, there is no such doctor, and never was, but a technique developed by leading psychotherapists and nutritionists. It is based on calculating the calories and psychological aspects of our behavior. It's no secret that many of us often eat without even feeling hungry. Someone agrees to taste a delicious treat for the company with a friend. Someone seizes favorite delicacies with stress and resentment, Someone from boredom comes to the fridge, opens the door and extends a hand to what one can easily do without at the moment. Someone absorbs food simply out of habit. For example, when watching your favorite TV series (I eat, because I always did).

So, experts unanimously assert that first you need to establish the cause of overeating and then fight it. Help in this simple recommendations from Bormental. And they are as follows:

1. I'll have to forget about products that do not give a feeling of saturation (sweet kefir, yogurt).
2. Food is better when taken hot.
3. Limit the use of alcohol, spices and spicy, as this provokes an appetite.
4. Eat a little, but often. The best option is 7-8 times a day.
5. The intervals between meals should not exceed more than 5 hours.
6. Dinner should be 4 hours before bedtime.

The voice of the people: reviews about the system of weight loss with the calculation of calories

Whatever it was, but to listen to those who have long been building their lives using this technique, it is useful. How did they cope with the first difficulties? Did they quickly achieve the desired result? And anyway, can you lose weight by counting calories. The reviews convince us that we can. Judge for yourself.

• Some people manage to lose weight by 11 kg in 100 days. This is even faster than the numerous calculators on the Internet promise. The first week is usually the most satisfying - up to 1,700 calories per day, the second - up to 1500 kcal, the third to 1200 kcal. To achieve a more effective result, people still limit fat to 40 g per day.
• According to others, the main thing in such a diet is the calculation of the ratio of carbohydrates to fat-proteins. And all sorts of vitamins, hepatoprotectors, minerals. Such people allow themselves 1600-1700 calories a day. For a month they drop 7 kg - and the weight does not return.
• For many, the "Roller Coaster" diet is preferable. Every day there it is recommended to use a different number of calories - from 600 to 1300. Within 50 days, they will lose 9 kg. And with this weight goes daily.

And finally, a few small tips, which listened to those who successfully lost weight, following this technique.

1. Caloric content of products can be recognized in the tables. There are a lot of them in literature today. But, according to people who are trying to lose weight by counting calories, these tables give average values. Therefore, sometimes it is worth exploring the packaging of the product. It also has data on its calorie content.
2. To facilitate your count, you can use the Exel table. It is quite convenient for these purposes. Errors, of course, are. But, basically, this happens when you calculate the calorie content of difficult dishes. If you prefer poorly processed and simple food, then Exel gives an accurate result. By the way, in the same table you can also keep a diary of food.

As you can see, the calorie counting system works in practice. So maybe it's time to study it and take care of your own health and care for the figure?