Diary the calorie
The fact that low-calorie diet is quite effective, it has long been proven, but many people avoid its use due to the fact that there is a need to continuously track calories. If you have decided for yourself that this diet – your, we recommend you to have a for a diary of calories that will help you effectively to reduce your weight, but at the same time and change the look to your diet as a whole.
START A DIARY OF CALORIES
To start, you will need to go to the store and purchase a beautiful notebook, also required is a table which lists the calories in one hundred grams of each food product.
The most important information that will be contained in your diary calories – what and how much was eaten during the day. Write in your wonder notebook it is better to do immediately after a meal, it’s easier to remember what you ate. If in the middle of the day you will be counting calories already consumed, it will be easier to determine your diet for the evening.
Another definite plus of calorie diary – it helps to take control of all the snacks that we allow ourselves during the day, because it need to keep track of everything we eat. An interesting fact – the Cup of sunflower seeds equal caloric pork chop weighing 250 grams.
Thanks to the diary of the calories you can determine for yourself what is required from each person products is not enough in your diet and to diversify the diet.
Also using calorie diary you will learn to pay attention to caloric content, not only products, but also drinks. For example, a glass of Coca – Cola will pull 125 kcal, orange juice – 75 calories.
The main difficulty in the method of accounting of calories is that it is desirable to know as accurately as possible the weight eat you food in the calorie tables are based on 100 grams of product, but with time and experience it will cease to be a difficulty.
COUNTING CALORIES FOR MYSELF
To calculate the daily rate of consumption necessary for the body and the proper weight calories you need individually, taking into account the age, height, weight and activity level of each. We offer you the average formula:
655 + weight in kg, height in cm minus age in years is the required amount of calories when a person is at rest. For more accuracy the resulting number should be multiplied by the activity factor : if you lead a sedentary lifestyle is 1.2, which makes it easy to exercise 1 – 3 times a week – 1, 38; seriously come to the question of physical culture of your body and do 3-5 times a week – 1,55; perform intense exercise 5-6 times per week or you have heavy physical work – 1,73.
Provided the calculation is designed to maintain your existing weight if you want to lose weight, you will need to reduce the amount of calories. If your goal is to get rid of a few pounds, you will need to reduce daily norm of consumed calories by 5 – 7 percent. If you decided to reduce weight, it is necessary to reduce the quantity consumed per day of calories, but no more than 15 to 20 percent, otherwise the body will get a lot of stress and starts to accumulate fat, which, of course, we did not want.