How to count calories to lose weight | For weight loss and health


How to count caloriesCount calories to lose weight invented in the 20s of the last century. And most nutritionists believe that this is the most effective way to reduce the energy value of their own food, and lose weight naturally without completely abandoning delicious foods, health disorders, eating behavior. Scientists have repeatedly conducted experiments with counting calories and restrictive diets, excluding, for example, carbohydrates. So low-calorie diets tolerated better slimming they were more uniform, stable, rather than reducing the weight by eliminating certain foods. But perhaps you still doubt the usefulness of all this "mathematics"... Let's weigh the pros and cons.


How to count calories to lose weight: pros

First of all, you can really eat anything you want. Calculate your daily energy consumption for the main exchange – that is, how many kilocalories your body spends per day at rest. Most nutritionists recommend starting a weight loss program with numbers that determine your basic metabolism. Thus,normal  nutrition for most women is in the corridor 1200-1900 kcal. With proper preparation of the diet, no one will remain hungry.

Read does not mean to give up going to cafes and joint dinner with the family. You lose weight when you eat less than you spend. This is a simple rule of the basis of the diet with calorie counting, and you can choose your own dishes. Most modern restaurant chains publish the ingredients of dishes on their own websites, so that the calorie the contents of your plate will not be a mystery. Well, if you cook yourself, calculate the caloric content of the finished dish – is not difficult.

Counting calories to lose weight can be learned in just a couple of weeks. But this skill will help you to control helpings not to get better after a diet all life. Most people's diet consists of a more or less stable set of products, so that over time, the calculations will occur "automatic" mode. Well ... if you have tried something new, you can always find the caloric content of the product on the Internet or special directories with tables.

And the most important plus of calorie math – it will really help you to control your weight by yourself, eat your favorite foods, healthy diet. Counting calories will make you give up false beliefs about your own body, you will be able to know the real reason for weight gain, the real "cure" for it. It's much better, than to jump from one fashionable diet to another. Well-being during meals with individual calculations, a set of dishes will be better than during the next forced hunger strike at 600-1000 kcal.

Counting calories for weight loss: vs

Many professionals from medicine and fitness, meanwhile, consider counting an ineffective tool for weight loss. Proponents of weight loss on a low carbohydrate diet to blame for obesity is not overeating in itself, and an improper balance proteins, carbohydrates. In their opinion, impaired carbohydrate metabolism provokes weight gain, and to reduce it easier, more convenient to remove carbohydrates than to reduce the portions of normal food.

It is Very fashionable today to be guided in weight loss by hunger and appetite, but not on caloric content of dishes. Supporters of this theory think that counting means "not listening" to your own body, and you can lose weight just by learning to distinguish between hunger and appetite and satisfy the first, controlling appetite.

Distributed Yates "by number" of products. They are also aimed at reducing caloric content and "balancing" nutrition, but instead of calorie tables you will use natural landmarks. The size of his own fist, for example.

Of Course, you can lose weight without counting. That's just the success of the event will depend still only on caloric intake, but rather from its proportional decrease. Most modern diets offer a diet, the energy value of which will be in the range of 1500-1600 kcal, that is, will be lower than the expenditure of the average person. It turns out that it is easier to deal with the calculation than to "jump" from one diet to another. How to make friends with "mathematics" the easiest way?

Consider calories and lose weight: theory

You will need table calorie foods, kitchen scales, notebook, pen. If you do not have scales yet, you will still be able to count. When buying products, immediately write down the total weight, and when you come home, divide, for example, a piece of cheese weighing 500 g into 5 equal pieces. This will be the desired 100 g – the basis of any calculations. Find the type of product in the table, write down the calorie. Do this once with all your purchases, keep records.

For example, decided to eat a cheese sandwich, drink a Cup of coffee with milk and sugar. Cut from 100 gram piece of cheese, weigh or "estimate" weight. Now take the calorie 100g for 100%, and, for example, 30 g for "x". Make a proportion, find "x". Counting, do not forget about bread, milk, sugar, and you will get the exact calorie content of your Breakfast.

Summing up, it is possible to formulate several calorie counting rules:
1. Calorie tea, coffee, water is taken as zero. Count only those that are in added sugar or milk;
2. V complex dishes are weighed, each component is counted, Calor. when cooking not "run away";
3. Calorie portion depends on the weight of the whole dish, the weight of one portion;
4. If you fry a dish, you need to add to its caloric energy value of 20% of the oil for frying.

Counting

If you always have a laptop at hand, the answer to the question "How to count?" simple. Will help calorie counter.

Consider all that is eaten – be sure to lose weight.

Diet with counting:

Especially for AzbukaDiet.ru fitness trainer Elena Selivanova.

How to count caloriesCount calories to lose weight invented in the 20s of the last century. And most nutritionists believe that this is the most effective way to reduce the energy value of their own food, and lose weight naturally without completely abandoning delicious foods, health disorders, eating behavior. Scientists have repeatedly conducted experiments with calorie counting and restrictive diets, excluding, for example, carbohydrates. So ... low-calorie diets tolerated better slimming they were more uniform, stable, rather than reducing the weight by eliminating certain foods. But perhaps you still doubt the usefulness of all this "mathematics"... Let's weigh the pros and cons.

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How to count calories to lose weight: pros

Before all in all, you can really eat whatever you want. Calculate your daily energy consumption for the main exchange – that is, how many kilocalories your body spends per day at rest. Most nutritionists recommend starting a weight loss program with numbers that determine your basic metabolism. Thus,caloric intake for most women is in the corridor 1200-1900 kcal. With proper preparation of the diet, you will never stay hungry.

Read does not mean to give up going to cafes and joint dinner with the family. You lose weight when you eat less than you spend. This is a simple rule of the basis of the diet with calorie counting, and you can choose your own dishes. Most modern restaurant chains publish ingredients on their own websites, so that the caloric content of your plate will not be a secret. Well, if you cook yourself, calculate the caloric content of the finished dishes – is not difficult.

Counting calories to lose weight can be learned in just a couple of weeks. But this skill will help you to control helpings not to get better after a diet all life. Most people's diet consists of a more or less stable set of products, so that over time, the calculations will occur "automatic" mode. Well, if you tried something new, you can always find the caloric content of the product on the Internet or special reference books with tables.

And the most important plus of calorie math – it will really help you to control your weight by yourself, eat your favorite foods, healthy diet. Counting calories will make you give up false beliefs about your own body, you will be able to know the real reason for weight gain, the real "cure" for it. This is much better than jumping from one fashionable diet to another. Yes, and in the power individual calculations, a set of dishes will be better than during the next forced hunger strike at 600-1000 kcal.

Counting calories for weight loss: vs

Many professionals from medicine and fitness, meanwhile, consider counting an ineffective tool for weight loss. Proponents of weight loss on a low carbohydrate diet to blame for obesity is not overeating in itself, and an improper balance of proteins and carbohydrates. In their opinion, impaired carbohydrate metabolism provokes weight gain and to reduce it easier, easier to remove carbohydrates than to reduce the portions of normal food.

It is Very fashionable today to be guided in weight loss by hunger and appetite, but not on caloric content of dishes. Supporters of this theory think that counting means "not listening" to your own body, and you can lose weight just by learning to distinguish between hunger and appetite and satisfy the first, controlling appetite.

Widespread technology "in the number of" products'. They are also aimed at reducing caloric content and "balancing" nutrition, but instead of calorie tables you will use natural landmarks. The size of his own fist, for example.

Of Course, you can lose weight without counting. That's just the success of the event will depend still only on caloric intake, but rather from its proportional decrease. Most modern diets offer a diet, the energy value of which will be to be in the range of 1500-1600 kcal, which is lower than the spending of the average person. It turns out that it is easier to deal with the calculation than to "jump" from one diet to another. How to make friends with "mathematics" the easiest way?

Consider calories and lose weight: theory

You will need table calorie foods, kitchen scale, Notepad, pen. If you do not have scales yet, you will still be able to count. Buying products, directly write down the total weight, and when you come home, divide, for example, a piece of cheese weighing 500 g into 5 equal pieces. This will be the desired 100 g – the basis of any calculations. Find the type of product in the table, write down the calorie. Do this once with all your purchases, keep records.

Suppose you decide to eat a sandwich with cheese, drink a Cup of coffee with milk and sugar. Cut from 100 gram piece of cheese, weigh or "estimate" weight. Now take the caloric value of 100g over 100%, and, for example, 30 g for "x". Make a proportion, find "x". Counting, do not forget about bread, milk, sugar, and you will get the exact calorie content of your Breakfast.

Summing up, it is possible to formulate several calorie counting rules:
1. Calorie tea, coffee, water is taken as zero. Count only those that are in added sugar or milk;
2. In complex dishes, weighed, counted each component kalor. when cooking not "run away";
3. Calorie portion depends on the weight of the whole dish, the weight of one portion;
4. If you fry a dish, you need to add to its caloric energy value of 20% of the oil for frying.

Counting

If you always have a laptop at hand, the answer to the question "How to count?" simple. Will help calorie counter.

Consider everything that is eaten – will definitely lose weight.

Diets with counting:

Especially for AzbukaDiet.ru fitness trainer Elena Selivanova.

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