Counting calories and PFC (protein, fat, carbohydrates) is one of the best methods of losing weight, if you care not only about her figure but also about health. For the basis of the calculation of the basic metabolism level. You will consume less food than your body requires, so it will use the energy from fat cells.
Using the values of age, height, weight and physical activity calculates individual daily calorie content. All you need for weight loss, is to define your menu under this value. How to calculate daily calorie, we wrote in the article:
Counting calories: where to start
Remember that a healthy and competent weight loss we understand the deficit is not more than 20% of the base metabolism based on physical activity. For example, for girls with average parameters (30 years, weight 70 kg, height 170 cm, non-intensive workout 3 times a week), the norm is 1550-1650 calories.
Myths and misconceptions when counting calories
1. “The more I reduce daily intake of calories, the faster weight will I lose”
On the one hand, this statement is true. By reducing caloric intake by 30-40% (up to 1200-1300 calories) you will lose weight faster, but … only the first time. Then the body will adapt to the new conditions, will slow the metabolism and reduce the rate of weight loss. No, you will continue to lose weight, but the speed of getting rid of excess fat will be about the same as with the caloric deficit of 20%. But if there is no difference, is it worth it to injure yourself more?
In addition, you should understand that very low-calorie diet increases the risk of failure with diets. Constant food restriction is difficult to sustain, not only physically but also psychologically. Accordingly, the more you reduce calorie, the higher the risk of malnutrition. Therefore, to reduce the deficit by more than 20% of the daily value of caloric is not recommended. No matter How long you want to lose 5 kg or 50 kg.
2. “I’m counting calories and eat within its corridor, but the weight stopped falling. So I need to reduce calorie to continue to lose weight”.
The Golden rule of losing weight while counting calories – never reduce your daily caloric to move the weight. First, if you stood on one digit for several days or even weeks, this does not mean that you do not continue to lose weight. Probably just your body the water stayed, and the fat keeps away, but you can’t see it on the scale.
Secondly, if you reduce your calorie each time you stop weight, then you can eventually stay with the norm in 1000 calories. So please continue to eat a deficit of 20% (not more!) and don’t do anything. Well max, recheck your calculations.
But if you are still tormented by inaction, you can increase the corridor of calories. Yes, you read that right, namely to promote. But to increase the daily rate of calorie content can be no more than 50-100 calories. You will not gain the lost weight back, but metabolism acceleration.
3. “If today I broke and ate more proper norm, then the next day it is necessary to arrange fasting day”
Fasting day is always stressful for the body, which leads to eating disorders. It is not necessary to practice fasting days without a special need. In addition, this is again a negative factor for the metabolism. If today you exceeded my quota of calories, then reduce it the next day, but not more than 200-300 calories.
The body does not look at the daily deficit, but in General, for several days in a row. For example, if you are in a deficit, surplus tomorrow, the result will be the maintenance. However, this does not mean that you can eat according to the scheme: “today, starve tomorrow have a good sing and at the end of several days I will work out the deficit.” If you experiment with the body and periodically it for underfeeding, it is with great pleasure that begin to hoard the fat for a “rainy day” even harder.
Try to eat balanced, without abrupt jumps up and down with respect to its corridor of calories. But if you broke it, don’t beat yourself up. Just keep eating within your daily intake calorie and don’t start hunger strikes. You will definitely lose weight.
ריכטיק נוטרישאַן: ווי צו אָנהייבן שריט דורך שריט
4. “I train intensively, so you don’t have to count calories. They are all processed during the lessons”.
One of the major misconceptions about fitness that the gym you can forget about the food restrictions and calorie counting. Even the most intensive exercise will help you burn up to 600 calories per hour. This is slightly more than 1 bar of chocolate. If you do not control diet, those 600 calories kompensiruet during the day very quickly. Try to divide for myself: diet is weight loss, getting rid of excess fat, training is the quality of the body, fit shape.
Also be careful not to consider the calories burned from training twice. For example, you spent 300 calories during class and keep in mind that I can eat those 300 calories without any harm to your figure. But when calculating the daily intake of calorie you most likely already took into account the training, when multiplied by the coefficient of physical activity. Accordingly, your corridor of calories and so assumes that you’re exercising. This is a common error when counting calories can seriously hinder the process of weight loss.
5. “I was able to get down to the desired weight, now I can eat as before and don’t count calories”
A sharp increase daily amount of calorie leads to weight gain. Suppose, for a long time you ate within 1700-1800 calories. Your body adapted to this diet, so the “extra” energy will not have time to process and will go to the construction of adipose tissue.
How to avoid it? Increase your calories gradually, not more than 50 kcal 1-2 weeks. This will help the body to adapt to new conditions and to speed up the metabolism. Of course, infinitely to increase calorie without damage to the shape will not work. Most likely, you will focus on the figure of the daily requirement of calorie without taking into account the deficit. But abandoned pounds guaranteed to you do not return.
If you are predisposed to obesity, then to follow the diet will have in a lifetime. Not yet invented ways that help to keep the weight without the control of the food. Therefore it is better to take proper nutrition as a separate short period in my life, and try to implement it into your life on a regular basis.
Counting calories is an effective, safe and affordable way to lose weight which will not harm your body. If you want to not only lose weight but also to maintain your health, it is better to forget about strict diets. But to control the power will still have.
זען אויך:
- How to calculate PFC (protein, fat, carbohydrates) and what does it do
- פארוואס טאָן איר דאַרפֿן קאַרבאָוכיידרייץ, פּשוט און קאָמפּלעקס קאַרבאָוכיידרייץ פֿאַר וואָג אָנווער
- פּראָטעין פֿאַר וואָג אָנווער און מוסקל: אַלע וואָס איר דאַרפֿן צו וויסן