How to count calories to lose weight

Every person needs food that nourishes the body with energy value and allows the internal organs to work in full. However, like any other business, there are some limitations in nutrition. Many girls prefer to calculate the eaten kilocalories in order to have an idea about the energy value obtained. Experts in the field of nutrition advise to stick to the formula, which we consider below. Let's talk about everything in order.

The effectiveness of counting calories for weight loss

To lose weight, you need to use fewer calories than the body will be able to process.

1. As a result of calculating the energy value, you do not hurt yourself with debilitating diets.In the end, those extra pounds are hidden in front of you, and you still use your favorite dishes (in moderation).
2. The method of calculating calories for weight loss does not adversely affect the work of the gastrointestinal tract, the weight goes slowly, and then does not return.
3. Calorie counting ensures that you start eating right. Since junk food contains much more energy value, saturation is faster. However, carbohydrates are absorbed into the blood for 1 hour, as a result, hunger begins. You will learn how to make a menu in a balanced way, excluding “forbidden fruits”.

Calorie counting method

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 rather difficult to add or subtract the numbers obtained in your mind.
2. Prepare a notebook and pen in advance, download a table of calorie foods on the Internet. If possible, ask your trainer or find on social networks how many calories one or another type of exercise burns.
3. Calorie counting starts with the weighing in for breakfast, lunch, dinner and snacks. If you eat, for example, an apple, it must be weighed as a separate product.
4. In cases where chicken and cereal and vegetables are cooked for lunch, each ingredient of the dish is weighed separately from the rest. Of course, the occupation is tedious and uninteresting, besides not all the girls have a similar opportunity. However, there is no other way to calculate calories.
5. After a certain period of time, you will learn to determine the energy value of food, which is called “by eye”. There will be no need to use the scales and the calculator, but at the initial stage you will not be able to cope without them.
6. Before you start the calculations, it is important to learn 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 structure of the body, metabolic rate and the presence / absence of physical activity. For example, if you want to lose 0.5 kg. for 7 days, do not finish every day about 400 Kcal. If the goal is set - to lose 1 kg.For a week, create a deficit of 800 Kcal.
8. To proceed with the manipulation, it is necessary to estimate the allowable number of kilocalories that you can consume per day. After that, get a notebook and start keeping daily records with regards to the foods eaten and their indicators of value.

How to count "eaten" calories

To calculate the energy value that you have used, it is enough to follow a simple algorithm.

1. Let us give an example: you bought two packs of cottage cheese by 100 gr., Each package is written the number of kilocalories, which fall on these 100 gr. Add two numbers, write in a notebook.
2. Suppose you eat cottage cheese with peaches or strawberries. Weigh the berries or fruits separately, find out the caloric value per 100 grams. If you got 50 grams. berries, divide the figure by 2, write the result in a notebook.
3. Add up the two numbers, circle the total. Do 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 consumed

Before starting the calculations, determine the basal metabolism (BM). Under it means 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. After this, proceed to the manipulation. Multiply the weight (in kg.) By 9.6, and height (in cm) by 1.8. Add the obtained numbers and add to them 655. 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 sessions about 1–3 times a week, but you work while sitting, multiplication occurs by 1.3.
3. If you consider yourself to be a sports person leading a healthy lifestyle (workouts take place 3-5 times a week), multiply by 1.5. People exercising 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., 168 cm tall. You visit the gym 5 times a week.Try to calculate the basal metabolism as follows.

• Multiply weight: 66 * 9.6 = 633.6
• Multiply height: 168 * 1.8 = 302.4
• We add the indicators: 633.6 + 302.4 = 936
• We add to the indicators 655: 936 + 655 = 1591
• We multiply the age: 28 * 4.7 = 131.6
• We 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 permissible number of calories. You can not fall below the stated number, because it will begin a sharp slowdown in metabolism. First, you will lose weight, and then gain 2 times more weight.

Practical recommendations on calorie counting

To count calories was successful, and you lose those extra pounds, follow effective advice. They are aimed at alleviating weight loss, maintaining emotional balance and achieving results soon.

1. Take the habit from the first day of counting calories to keep a food diary. All indicators should be recorded, you should not rely on an approximate calculation. Otherwise, there will be a risk of gaining weight, all efforts will be in vain.
2. Technical 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 in electronic form, being at work, at a party, at home.
3. Purchase a kitchen scale, preferably electronic. Your calculations should be accurate to the tenth. Otherwise, you may overeat or underfed.
4. All products are weighed exclusively raw. In case you forgot to carry out these manipulations, check the caloric content of the already prepared food conveniently. It is important to understand that the energetic value of boiled and raw buckwheat will differ.
5. Make a daily ration in advance, if possible, paint the menu for a week and go to the store. Do not count on the corporate canteen, take with you food in containers (with already calculated caloric content).
6. In the process of planning a 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 to make it.
7. If you decide to cook a complex dish (pizza, soup, casserole, etc.), do not look for the energy value on the Internet. Write down all the incoming ingredients, weigh them and add up the caloric content of each ingredient.Such a step will allow to 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 are accustomed to carry food with you, the process will be faster. Even if the menu of the institution shows the caloric content of food, it is only approximate.
9. If on one of the days you exceed the amount of calories that can be consumed daily, do not set up a fasting day. Otherwise, the metabolism will be disturbed, leading to weight gain. If you are not disturbed by disruption, take some time for exercise.
10. To lose weight successfully, take the habit of playing sports. You can purchase a subscription to the gym, visit the yoga section, Pilates or strenching. Especially active fit dancing, without, climbing, etc.
11. Make a daily menu so 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 in the first month of losing weight. As a rule, it takes 2-3 months to fully develop the usual dishes. During this period, you will learn to determine the amount in grams and caloric content of food by eye.

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