Calorie counting is one of the most effective and convenient ways to control your diet: you decide what foods and how much to eat. How to correctly compose a menu taking into account the calorie content of products in order to lose weight?
It is necessary
- - table of calorie content of products;
- - calculator;
- - kitchen scales;
- - notebook;
- - a complex of multivitamins.
Instructions
Step 1
Find out your basic metabolism (BOV) - the number of calories your body requires at rest. This is the minimum, eating which you will keep your weight stable, without losing weight or gaining weight, and at the same time without getting any physical exertion. In order to lose weight, you need to consume slightly fewer calories than the body needs. You can create the necessary calorie deficit if you consume 10-20% fewer calories than your base metabolism requires. Or you can add physical activity: they will help not only burn calories, but also speed up metabolism, tighten skin and muscles. BOV is calculated according to the formula: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5 - for men;
10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161 - for women.
Step 2
Don't starve. When you diet too zealously, you run the risk of slowing down your metabolism. When you feel severe hunger for a long time, your body begins to believe that the world for some reason is left without food. In case of hungry times, the body has a special saving mode in store: now the body will be extremely reluctant to spend every calorie. This means that your metabolism has slowed down. Losing weight in this case will be much slower. To avoid this, eat small meals often. It is paradoxical, but nutritionists consider the 5-meal regimen to be ideal.
Step 3
Give preference to low-calorie foods. Ideally, the maximum calorie content of 100 grams of food should not exceed 250-300 kcal.
Step 4
Count and record calories eaten. In order to determine the calorie content of a finished dish, you will need an accurate kitchen scale, a calculator and a food calorie table. Using all of this toolkit, you can accurately calculate the number of calories in a portion eaten. Write down everything that you eat during the day in a separate notebook: this way, you will take into account every calorie you eat.
Step 5
Eat large amounts of food. One small sandwich can have more calories than a large bowl of soup. After a sandwich, however, you'll soon feel hungry again, and a serving of soup will keep you feeling full for a long time.
Step 6
Eat a balanced diet. The body needs proteins, fats and carbohydrates to function properly. For competent and effective weight loss, you should not completely abandon any of these elements: this can lead to illness. It is believed that the daily protein intake for a person is 1 gram per kilogram of body weight, and the need for protein increases if you play sports. Many people think that to lose weight you need to give up carbohydrates. This is not the case: the daily intake of carbohydrates is 2 grams per kilogram of human weight. It is worth cutting down on fat intake, but avoiding them completely is also dangerous to your health. Try to consume no more than 1 gram of fat per pound of weight. At the same time, it is desirable that at least half of the fats consumed be of vegetable origin.
Step 7
Take a multivitamin. Losing weight is stressful for the body. In addition, due to malnutrition, you run the risk of getting an insufficient amount of vitamins and minerals. To replenish the deficiency of essential substances, nutritionists recommend supplementing the diet with a complex of vitamins and minerals.
