How to count calories to lose weight?

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

System features

learn how to count calories to lose weight, has long been known.This technique was invented in the early last century.Another thing is that before such a strong need for it arose.Today, times have changed.Many of us still doubt the effectiveness of this method and ask the burning question, is it possible to lose weight by counting calories.Nutritionists around the world to answer it in the affirmative.Moreover, they believe that this is the most effective way to help reduce the energy value of the daily diet.If you are unsure whether to count calories, check with your doctor.Perhaps his words will convince you.

consider calories and losing weight: all the advantages of the process Theory

counting the energy value of food - is a kind of diet (let's call it "consider calories"), which must comply not one-time, and throughout life.It has its advantages, you will be able to evaluate as soon as it will become core to adhere to the rules.

effective way to become slim you'll notice a month.
If you are attracted to the diet, "We believe the calories" menu can be quite varied.Here are allowed absolutely all dishes.Another thing is that there can be in limited quantities.
weight dropped naturally.You will not give up the tasty and healthy products.You have no problems with digestion.
result achieved by means of such a process will be held for a long time, if not permanently.The fact is that over time you will understand how to count calories in foods.It will have been a habit.Without forcing you to eat only become so - considering calories.Consequently, the body will not suffer from overeating, and weight is normal.

Disadvantages weight loss using this method

All cons diet "believe calories and losing weight" purely subjective.You can scare factor of 2:

complexity of counting.
insatiable desire to exceed the daily rate.

A second all clear.This occasionally happens with everyone who has ever dieted.It will act psychological techniques that can help you, for example, to hang on the refrigerator slender movie star photos, which you would want to be like.Or a picture of where you are beautiful, slim, eye-catching of all men.Do you again want to become like that?Easily, as you know, nothing happens.Therefore it is necessary to gather the will power in a fist.Later, after a few months, a deliberate food will have you in the habit.And you will prepare mechanically, without thinking about how to count calories to lose weight.

can be a good incentive and stylish clothes a couple of sizes smaller.The desire to get into these wonderful little things as soon as possible at times works wonders, and we do not depart from the intended purpose - just consider calories and losing weight.And soon, the dream becomes a reality.

As for the difficulty of counting calories, then they are only noticeable in the first few weeks.Then you already know by heart will be the energy value of a product.

little arithmetic

So, we have decided that from now on consider calories.Table of products with an indication of their energy value will help you with this.But before turning to her, it is necessary to know the daily needs of the human body in calories.See what they say about it nutritionists.

Female sex

for young persons (14-17 years) is sufficient to 2760 kcal per day.
pregnant young woman - 3200 kcal.
nursing baby - 3500 kcal.
Students - 2800 kcal.

workers involved in mental work and sedentary

women (18-40 years) - from 2400 to 2600 kcal.
women (40-60 years) - from 2200 to 2400 kcal.

service worker (salesman, 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 2700 to 2900 kcal.
women (40-60 years) - from 2500 to 2700 kcal.

People of retirement age

women (60-70 years) - from 2100 to 2200 kcal.
Women older than 70 years - 2000 kcal.

These data are scientifically called optimal corridor calories.They just need to look into if you are attracted to the diet, "We believe the calories."Table permissible for you to tell them the number of the day.If the energy value of all the dishes included in your daily menu, more then you overeat.In this case, it is no wonder, where has appeared on the sides of excess fat, and why you can not get into last year's jeans cute.

How do you know your basic level of calories on their own?

Information nutritionists has, of course, invaluable help, but do not overlook the individual characteristics of each person.The fight against obesity is dependent on many factors.This height and weight, especially metabolic, lifestyle, exercise.After all, these figures are unique.There is a special formula that helps determine your need for it in the daily number of products and their energy value.

It's simple:

For women, it looks like this: 650 + 9,6 x (w) + 1,8 x (height) - 4,7 x (age).
Men slightly differently: 60 + 13,7 x (w) + 5 x (height) - 6,8 x (age).

The data obtained should be multiplied by another factor.It depends on some individual characteristics.Multiply by:

1,3, if you lead a sedentary lifestyle.
1,4, if you exercise 4 hours per week.
1,5, if sports are paying 6 hours per week, with a lot of moving.
1,7, if the sport for you - the best friend of over 12 hours per week.

data obtained and will be your baseline.If you want to gain weight, increase the number by 20%.If you want, on the contrary, lose weight, reduce the resulting figure by 20%.

How to get used to counting calories

No one denies that this first approach to the preparation of breakfast, lunch and dinner will bore you.It's quite unusual.But over time you get used to it.After all, we are preparing the house for almost the same dishes that change with some frequency.Exceptions are holidays.But there are plenty of low-calorie recipes for special occasions.Small energy value does not mean that they taste good.Even some tasty!And you see it for yourself.

So, today we consider calories.Table table, but most of the work you will have to yourself.

Experts advise to start a food diary for this purpose.There you will have to write down everything you eat during the day.Be sure to indicate the weight in grams of the products and the number of calories contained in them.For example, if a loaf of sliced, so beloved by you, 100 g of product contains 264 calories and you eat for breakfast 200 grams, the record you'll need - 528 kcal.
Amend blog should not be once a day and after each meal.Even if you bite the usual apple or banana, be sure to write down the calorie and weight.It is necessary to adjust the dinner.If you drink too much high-calorie foods during the day, dinner needs to be done as easy as possible.Calculate how many calories you have in reserve, and try to meet this figure.

If you are skeptical about this process and believe that eating right, nutritionists suggest a simple test.Write down everything you have eaten for the date, and then calculate what the value of the use of energy products.A lot of interesting things for themselves learn.Also you see what products you can without compromising excluded from the diet.

few useful rules

We decided - consider calories and losing weight.The table is our main assistant in this case.But do not lose sight of the following points to help you understand how to count calories to lose weight.

Calorie tea and water is considered to be zero.But if it is, without any additions.For example, only count the calories of sugar, milk, jams and everything you put in your tea.
If you are cooking a complicated dish, it is made up of the energy value of the energy value of all components.Therefore, each component will have to calculate.
When frying, consider not only the calorie processed foods and oils (on grilling spent about 20%).

Interchangeability products

diet based on calorie counting is good because it does not force us to give up favorite foods and eating habits established.If you want chocolate, why not enjoy it?Just not all the tiles entirely, and a small piece.Previously not forget to count the number of calories in it.This should be done only for the first time and record the result.In the future you will already know the energy value of squares of chocolate.

But the best culinary still use the principle of interchangeability of products.For example:

you have a sweet tooth.Without treats you feel irritable - and always in a bad mood.There is a way out.Replace candy or marshmallow marshmallows.As they have no fat, but they are as sweet and delicious.
Instead of ice cream or cream can be eaten with whipped cream or cheese mousse.
Love burgers?There is no problem, prepare them for a couple.Tasty, hearty, and most importantly - useful.
Be careful with coffee.Unlike tea coffee - it's the food.Quite a high-calorie drink.In addition, long absorbed by the body.If you want to lose weight, it is better to go to chicory.
Soda also contains a lot of calories.Replace it with mineral water, and if you want sweet, give preference to the natural juice.
best to buy bread products with added bran.Not only do they speed up metabolic processes and detoxify the body, so also are the most low-calorie foods.

Diet Dr. Bormentalja: believe calories

One of the most popular diet programs today.Its name is very conditional, because the doctor Bormental existed only in Bulgakov's "Heart of a Dog."The nature of such doctors generally do not and never have been, and the technique of the leading therapists and nutritionists.It is based on counting calories and psychological aspects of our behavior.It is no secret that many of us often consume food, even without experiencing hunger.Someone agrees to enjoy a wonderful treat for a company with a friend.Someone seizes favorite delicacies stress and resentment, someone from the boredom comes to the refrigerator, he opens the door and holds out his hand to, without which you can easily do at the moment.Someone absorbs food just out of habit.For example, while watching a favorite TV series (it, because I always do).

So, experts in one voice say that at first it is necessary to establish the cause of overeating and then deal with it.Will this simple advice from "Bormentalja."And they are:

have to forget about products that do not give a feeling of satiety (sweet yogurt, yogurt).
food to take better hot.
Limit alcohol, spices and hot, as it stimulates the appetite.
eat little but often.The best option - 7-8 times a day.
between meals should not exceed more than 5 hours.
Dinner should be 4 hours before bedtime.

Voice of the People: reviews of weight loss system with counting calories

Whatever it was, but to listen to those who have long been building my life on such a procedure, it is useful.How they coped with the first difficulties?How fast is achieved the desired result?In general, is it possible to lose weight by counting calories.Reviews convince us that it is possible.Judge for yourself.

Some manage 100 days to lose weight 11 kg.It's even faster than the promise numerous calculators on the Internet.The first week is usually the most satisfying - up to 1,700 calories a day, the second - to 1500 kcal, and the third to 1200 kcal.To achieve better results, and people have to limit fat to 40 grams per day.
For others, the most important thing in this diet - counting ratio of carbohydrates fats proteins.And all sorts of vitamins, hepatoprotectors, minerals.These people allow themselves to 1600-1700 calories a day.For a month shed 7 kg - and the weight does not come back.
For many preferred diet "roller coaster."Every day there is recommended to use a different number of calories - from 600 to 1300. During the 50 days to lose weight 9 kg.And the weight of the leaves every day.

In conclusion, a few little tips, which heeded those who successfully lost weight by following this procedure.

Calorie products can learn in the tables.They are by far in the literature can be found in abundance.But, according to people who seek to lose weight by counting calories in these tables are average values.Therefore it is sometimes worth looking into product packaging.It also has data about its caloric content.
To ease the count, you can use the table Exel.It is convenient for this purpose.Errors, of course, there are.But, basically, it happens when you calculate calorie difficult in cooking.If you prefer maloobrabotannuyu and simple food, then Exel provides accurate results.By the way, in the same table can be conducted, and food diary.

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