Looking for a quick and easy way to drop a few pounds so that you can get into that little black dress or simply your desires to achieve your pre-pregnancy figure solution ? Many diets out there offer weight loss ultra- fast results.
From the point of view of a nutritionist, this is anything. To lose weight so recommended diet controlled low in calories. It has been proven that the system works and does not take a genius to realize it.
Before looking towards the low calorie diet , which gives the right to the basic terminology. The term calories ( kcal ) refers to a unit of measurement for power, and commonly applied to measure the energy in food . So what is the big deal about calories ? We need food to give us energy to perform our daily tasks . And our body uses those calories daily activities or to fuel our workouts.
The problem with most people is that they eat more calories than you really need .
Calories in > calories a = Weight Gain
Well, now that you understand what makes us gain weight , follow me through a 3 step plan to help you embark on a low -calorie diet effectively.
Step 1: To find out what your daily calorie requirement
The amount of calories your body needs is a combination of basal metabolic rate ( BMR ) and activity level. So basically , anyone can calculate your BMR using the following equation .
women :
BMR = 655 + (9.6 x weight in pounds ) + ( 1.8 x height in inches) - (4.7 x age in years)
men :
BMR = 66 + (13.7 x weight in pounds ) + (5 x height in cm) - (6.8 x age in years)
To calculate your daily calorie needs , multiply your BMR with the following table:
Total Daily Activity Level needs calories
Sedentary ( BMR x 20 percent) + BMR
Slightly active ( You exercise 1-3 times per week) ( BMR x 30 percent) + BMR
Moderately active ( You exercise 3-5 times per week) ( BMR x 40 percent) + BMR
very active ( You exercise intensely on a daily basis ) ( BMR x 50 percent) + BMR
Other assets ( You do hard labor or are in athletic training) ( BMR x 60 percent) + BMR
I guess many of us would be classified as "slightly active . "Most of us will fall into the category of sedentary activity light. Let me give you an example of how this works . 's Estimated calorie requirement for an older woman sedentary 47, which is 68 kg and 163cm in height will be :
BMR = 655 + (9.6 x 68 ) + ( 1.8 x 163) - (4.7 x 47 ) = 1380 kcal
Daily calorie needs Total = ( 1.380 x 0.2) + 1380 = 1656 kcal
To give you an idea, a typical Western diet provides 3000-3500 kcal per day , twice the average amount a woman needs . This is not surprising, given the number of overweight and obese.
Step 2: Decide how much you need to cut from your diet , creating a calorie deficit
To lose weight , you must eat less than your body needs. If you cut 500 calories from your daily diet, it would mean that 3500 calories less per week .
So simply put, the lady who requires 1656 kcal after losing about 1 pound a week if it is consumed about 1150 kcal per day . This is in theory. I do not recommend anyone to consume less than 1200 calories per day as this will cause your body to lose its effectiveness in burning fat.
3500kcal deficit = weight loss of 1 pound
If you need to lose 10 pounds , you need to create a deficit of 35,000 kcal . One thing to rememeber gradually reduced calories. Dona € ™ t begin to jump on the bandwagon and hungry throughout the week to create a 35000kcal deficit .
A healthy weight loss diet is one that helps you to lose 1-3 pounds per week
No static regime . What this means is that if it is the same lady who consumes 3,000 calories a day, make a conscious effort to reduce your daily calorie intake of 2500kcal , she shed those extra pounds . This is because even though it continues to consume more calories in real need , the body reacts favorably to a decrease in food intake. Sounds easy in theory ? Think again . The hardest part is in the execution .
Step 3: Take note of what you eat
In thus taking the consumption, you have a better understanding of your eating habits. You might find that you take in more calories than necessary. It is admitted that it is a chore, but I guarantee that you wonâ € ™ t regret it !
Note all foods and drinks you consume and the estimated ( in household measures such as cups or spoons , etc. ) for a period of three days. Try to be as accurate as possible. Do not include condiments that can be eaten as salad dressings, sugar). Remember , keep your diet as normal as possible .
There are many online tools that can help you in calculating the daily calorie intake.
In this way, you can easily tell when unwanted calories come . Then you can decide to remove from your diet to create a calorie deficit.
As with all dietitians , I love writing meal plans . This diet is nutritionally balanced low calorie sample .
Breakfast:
½ bagel thin integral extension of light cream cheese ( 300kcal )
1 cup low fat milk ( 90kcal )
Morning snack :
1 cup low-fat yogurt ( 130kcal )
breakfast:
Grain bread with a spread of mustard, salad vegetables and lean meats (chicken / beef) ( 350kcal )
1 serving of minestrone soup (150 kcal)
snack :
1 serving of fresh fruit ( 70 kcal)
dinner :
½ cup of pasta with tomato sauce + 1 palm grilled fish / meat or chicken or ½ cup of lean ground beef (400 kcal)
Salad with fat-free dressing (70 kcal)
1 serving of fresh fruit ( 70 kcal)
Calories : 1630 kcal
This is just an example and not a defined diet . If you go ahead with the daily activities of food and familiarize yourself with the calorie content of food in general , you knew now what foods rich in calories you need to reduce their consumption are .
Here are some simple ways you can reduce your calories
1) Go for a soda instead of regular soda ,
2) Use fat-free dressings and low fat mayonnaise
3) Have two servings of fresh fruit instead of 2 cups of juice processed fruit
4) Use less oil in your kitchen
5) Always choose lean meats
6 ) Reduce the portion size of a quarter
7) How to share a dessert instead of having it all for you
8 ) reduce the amount of chips you eat things
9) The transition to low -fat dairy products
10 ) Drink less alcohol
The key to a low -calorie diet plan with success is consistency. Enjoy a little something "sin" at each stage. But do not end up eating a whole chocolate cake and regret it later . Do not be hard on yourself than your daily caloric intake . It is a collective effort over a period of time to help you get the weight you want.
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