Calorie counting
habits are not only harmful, but also useful. One of these habits is counting calories.
As you know, calories are the amount of energy obtained from food consumption and used to perform any action.
To put it simply, people eat, and their body converts food into energy, as a result of which all organs work stably.
Energy is vital for the body for the normal functioning of the respiratory system, pulse, heart rate and heat exchange.
All products have their own chemical composition. It is almost identical for many products, but its proportions are different.
Any product contains: water, proteins, carbohydrates, fats, microelements and vitamins.
The maximum proportion of the composition is determined by water, with the exception of cereals and other bulk products, which are subsequently saturated with water. The remaining portion consists of proteins, fats and carbohydrates in certain proportions that supply the body with energy.
A negligible proportion consists of macro and microelements. When broken down, 1 gram of fat releases 9 Kcal, and proteins and carbohydrates release approximately 4 Kcal each.
Just as the composition of fats, proteins and carbohydrates varies in different products, their nutritional value also differs, although this difference is not significant. Even in complete inactivity, the human body spends about 1300-1900 Kcal per day.
Calculation of daily calorie intake
How to calculate your daily calorie intake? Easy and simple. Multiply your weight (in kg) by 24 to get your calorie consumption rate at complete rest.
Next, the resulting figure must be multiplied by a coefficient that depends on your activity during the day:
- for a sedentary lifestyle and light loads – 1. 2.
- for a more mobile image and medium loads – 1. 5.
- during intense heavy loads or sports training – 1. 8.
Multiply by your coefficient to get your own daily consumption. As you can see, the calorie counting formula is not complicated.
The daily norm is the optimal amount of calories for the comfortable and stable functioning of the body. If the number of calories exceeds the standard level, it means that the body has formed a reserve in the form of fat deposits, which, if necessary (lack of calories), the body will draw from there.
With a sudden decrease in calories, the body will be saturated with reserves not only of fat, but also of muscle, since muscle protein is also energy. For people who decide to lose excess weight, they need to reduce calories by no more than 500 kcal per day.
41It is not recommended to consume less than 1200 Kcal per day, it is harmful to health. Such a reduction in calories is only possible for short-term fasting or fasting, but you need to prepare for this in advance.
Why do you count calories?
People consume too many calories every day, even if they eat little, this is because the caloric content of foods varies. And in addition to the main diet, you should consider having light snacks throughout the day.
Accumulating calories, sooner or later many come to the issue of weight loss and go on diets.
The principle of all diets is the same, reducing calorie intake, creating the right menu to provide the body with the necessary nutrients and elements.
The negative aspect of diets is the presence of either too expensive or scarce food, or simply a constant feeling of hunger. The question arises: why abuse your body?
Indeed, why not immediately start the process of losing weight by counting calories in foods and gradually unloading the body. An online calorie counting service will really help with this. And feel free to eat what you like, just a little at a time.
CALORIE COUNTING // I want to lose weight! Stage 2 Episode 5 (50)
Remember, a strict diet is stressful for the body, extra pounds will go away, but will come back, and nutrition with the correct calculation of calories will do this softly and balanced, and will become your new way of life.
Counting calories correctly
Before purchasing a product in a store, study the information on the packaging regarding the energy value per 100g of product or for the entire product.
Calculating calories is simple: multiply the amount of food eaten by the energy value. For example, milk (2. 5% fat) has 54 kcal of energy value. By drinking a glass of milk (250g), you will get 54 x 250:100 = 135 Kcal.
It is much more difficult to calculate the calorie content of ready-made dishes; for this it is better to use special programs or tables. And if you cook yourself, purchase a recipe book with ready-made calorie counts.
For high-quality and effective control over calorie consumption, you need to:
- Keep a calorie counting diary.
- Make daily notes about the foods you eat, their calorie content, physical activity or, conversely, the lack thereof, for a more thorough analysis of the body’s energy costs and adjusting the diet.
- Electronic scales for determining the weight of a dish and monitoring its calories.
- A reminder about the calorie content of foods in the form of a printed calorie table or a mobile application.
- Calculator for easy calculations.
- Patience and perseverance to cope with the first steps and finish what you started.
Counting calories for weight loss is accessible and understandable to everyone; the usefulness of this habit is enormous. With this habit, you will have good health, excellent mood and self-esteem!
Photos of weight loss results when counting calories
