How to count calories to lose weight - how and tables

Calories are needed for all, including for digestion. When counting calories energy is spent every day for a variety of functions, it is treated as a consumable calories. How to count calories to lose weight?

Everything you eat and drink (except water) contains calories from harmful fast food, cookies and chips to whole-wheat bread, broccoli and orange juice. In calculating these products are taken into account as the calories consumed.

In all that you do - consciously or not - spent calories. Calories - it is the energy that is needed for you to breathe, to make your heart beat, the brain worked well, and, of course, that you can run, lift weights, tie shoelaces ... The most important thing in the process of losing weight - is the difference between the number of consumed and expended calories. If their number is the same, the weight does not change. If you consumed more calories than expended, weight will increase - someone faster, someone slower; and only if the calorie intake is less than spent, people will start to lose weight.

How to calculate calories to lose weight

To accurately calculate the calories you need kitchen scales, calculator (of course, can also be considered in the mind), pen, paper, and a table that contains the calorie you consume products. Below is a table of some of the most common in our products, but if necessary, the relevant information on any, even the most exotic food you can find on the internet. In addition, you need information about how many calories you burn certain types of loads.

First you have to weigh each piece of food (for example, if you eat only cheese or yogurt), or, individually, each ingredient of food that you are cooking. It's not very interesting to do, but the other way to accurately determine how many calories you consume, does not exist. Over time you will learn how to fairly accurately estimate the caloric intake without scales and a calculator.

Before starting calculations, remember: to burn about 0.5 kg of fat, you need to spend 3,500 calories. Reduce calorie intake on the basis of how many kilograms, and how quickly you want to lose. For example, to lose weight by 0.5 kg per week, it is necessary to create a daily deficit of 500 kcal to slim per kilogram deficit must be 1000 kcal, and so on.

• We believe calories consumed

It's all quite simple. If, for example, decided to eat 200 grams of cottage cheese with a handful of blueberries Benefits and harms of blueberries: the health of the forest   and slices of peach Peaches: benefits and harms of sun fruits Before proceeding to eating berries and peaches weigh separately, find out how many calories are contained in them and cottage cheese (this information must be indicated on the package), and calculate the energy value of your portions. Do the same thing with every dish and drink that you consume during the day. Plan your diet so that the total caloric content does not exceed that which is necessary so that your weight is reduced quickly enough.

• We consider the calories expended

First you need to determine your basal metabolism - the number of calories that the body uses at rest. You can use the special calculator that is on the Internet, or use the following formula:

655 + (9.6 * Weight (kg)) + (1.8 * Height (cm)) - (4.7 * age)

The result is multiplied by 1.2, if you lead a sedentary lifestyle, 1.3 - if you train 1-3 times a week and you have a sedentary job, 1.5 - if you intensively train from three to five times a week, 1.7 - if your work requires movement, and you are training more than five times a week, and 1.9 - if you are engaged in heavy physical labor or exercise professional.

Indicator Calorie determined by this formula may not be entirely accurate. To get more reliable information about how many calories you spend the day, you can calculate the energy consumption of your normal loads, and adds the result to the index of the basal metabolism.

Calories in different types of loads (per hour)

Calorie content of common foods