When it comes to losing weight, there is need to take into account the three basic rules: proper low-calorie food, intensive training and good rest (the body’s recovery). In this article, we will not touch on training and recovery, and talk only about the proper low-calorie diet. Specifically, you will learn: How many calories a day you need to lose weight?
The most important rule of weight loss states: “to get the calories you need less than you are able to spend the day” . What does it mean? This means that you need to eat food (calories) than you can spend it during the day.
Let us consider an example:
Imagine that one day you spend 2000 calories, but do not lose weight (but not typing). That is, you ate 2,000 calories and 2,000 calories expended. In order to lose weight, you need to reduce the caloric content of 200 – 400 calories. And in the end it turns out that the day you eat 1700 calories (conventionally cut 300 calories), and spend 2,000 calories. And if you did everything right, you do not reach 300 calories the body will get it from fat.
To find out how many calories required for you individually, you need your weight in kilograms multiplied by 25 (even girls can be multiplied by 22). For example, your body weight is 85 kg (male). So do this: 85 * 25 = 2125 (or, if it was a girl, he would have done so 85 * 22 = 1870). And this number (which we got) – is an approximate value. It’s like a starting point from which to draw on.
Thus, the number of know what to do next? How to work with the starting point?
And further, it is to experiment and wait. In general, this is done as follows: the next 7 days, you need to stick with the same monotonous menu calorie (in our case, it is 2125 – for men and 1870 – for women). After that, on the 8th day (in the morning before the first meal), it is necessary to determine the exact weight of your body and make all the necessary measurements (waist, chest, hips, etc). When all done – see:
- if you lost weight 0.5 – 0.7 kg and measuring walked in negative – do not change anything (everything works fine)
- if the weight is not changed or lost weight is only 0.1 – 0.2 kg – reducing diet by 100 – 200 calories
- If the worst happens (you score) – reducing diet by 300 – 500 calories
Ideal reset fat for men and women:
- Men: 0.5 – 1 kg
- women: 0.3 – 0.7kg
Women are a little more difficult to lose weight by nature, so these results will be for them. If you lose more ukaznoy numbers, most likely it is not fat, and water + muscle mass. The same dramatic weight loss causes a lot of stress the body, which eventually can end in tears (or health problems or weight loss after you type in the 1.5 – 2 times more fat). Do not hurry! Weight loss is not a sprint, weight loss – it is a race in the long run. The most important thing is to correctly calculate all and understand how many calories you need per day to lose weight for you . It is necessary to lose weight slowly but surely. The most important thing is not to stand still.
Good! With calorie clear. Now, let’s discuss in more detail the nutrients (proteins, fats, carbohydrates).
Protein (aka protein) – a key component in any weight loss. It is a key component to our muscles. If, during your weight loss diet is not enough protein foods, a part of the lost weight will falls on lean muscle mass. For slimming male rate of protein 2g * 1kg (for a girl losing weight – 1.5g * 1kg). If you dry off (build more muscle mass and trying to burn fat without losing this weight), then the rate of protein for men: 2.8 – 3.5g * 1 kg, and for women: 2 – 2.7g * 1kg.
The best sources of protein foods are: meat (chicken, turkey, beef, veal, rabbit, etc.), fish (herring, mackerel, salmon, tuna, hake, pollock, cod, etc.), shrimps, cheese ( low-fat or low-fat), chicken eggs.
In your diet should be present various protein sources, since each product at its unique and has a unique set of amino acids, vitamins, macro- and microelements.
Fat – a very important component of our body. They are in any case can not completely abandon, but they, too, it is not recommended to eat a lot. The daily rate of fat for both men and women during weight loss is as follows: 0.5g * 1kg
The best sources of fatty acids: olive oil, flaxseed oil, avocados, nuts (walnuts, peanuts, almonds, pistachios, hazelnuts, pine, etc.), seeds, fatty fish species (herring, mackerel, etc.), rapeseed butter.
Try to vary your diet with a variety of fatty acids, as each product is useful in its own way. The most valuable fats – is the Omega 3 fatty acids, which are found in oily fish and flaxseed oil.
Carbohydrates – the simplest and most basic source of energy for the human body. It carbohydrates (in more cases) are the cause of obesity. If the proteins and fats we should eat right on the calculation, the carbohydrates you need to “play”. Just when you stop losing weight, it is usually due to diet reduced carbohydrate (proteins and fats do not change). If you know in general how many calories you need per day to lose weight , you will not be difficult to find a daily rate of carbohydrates . In general, according to the average data, the initial daily rate of carbohydrates is 2 – 3 g (for men) and 1.5 – 2.3g (for girls). Well, after you’ve been watching: lose weight – all clear! Do not lose weight – reducing carbohydrates!
The best sources of carbohydrates: cereals (buckwheat, different varieties of rice, oatmeal, barley, millet cereal, corn, barley, wheat, etc.), fruits (apples, oranges, bananas, kiwi, grapefruit, tangerines, etc.) , berries, vegetables (must be present in your diet, since it is an excellent source of fiber), honey.
The focus is on a variety of cereals, as this source of complex carbohydrates. These carbohydrates do not cause a large release of insulin into the blood, and for a long time are able to saturate the body with energy. Cereals need to use different (ideal option would be to alternate by day), as each cereal unique and carries its positive properties for the body. Also, except the simple carbohydrates cereals must be present in your diet. From simple carbohydrates (fruits, berries, honey) can not completely abandon, as it is the best source of energy for the brain. I recommend to reduce simple carbohydrates to 20% per day (ie, per day you eat: 20% simple carbohydrates and 80% complex carbohydrates).
I would also like to touch on a few reasons because of which (even if you eat a little) stops weight loss process.
The reason №1: everything is done “by eye”
Most people who go on a diet, do not control their diet and do everything “by eye”. That is why their calories are changing every day.
As is usually the case:
Village woman (or man) on a diet refused fried and sweet, eat only boiled all (buckwheat, meat, fish). It seems all right, but there is a BUT! Today she ate one of data products, and tomorrow another volume (more than usual), and it turns out that today it has received 1500 calories, 1800 calories and tomorrow.
Such a diet does not roll! You need to know exactly what and how much eat every day. This is to ensure that you could manage the weight loss process. It is necessary to write a monotonous meal plan and eat exactly grams (buy a kitchen scale).
Reason №2: Few meals and large portions
Why during the diet is so important to eat often and in small portions? It would seem, what’s the difference between 3 – 4 receptions food and 7 – 8 receptions, calories will still be the same (in the first case, in the second). But it is not so simple as it seems, split meals carries a lot of benefits, and the most important benefit – the acceleration of metabolism (which is what we need).
It is very important that during weight loss metabolism does not slow down, and even accelerated! Since the faster the metabolism, the faster the fat burning process. If slowed metabolism, it means that the body is moved in the saving mode of all the resources (including fat stores).
Fractional power (7 – 10 times a day, every 1.5 – 2 hours) as it continuously boosts metabolism, and does not give him a chance to slow down. Also, this food keeps amino acids in the body at the same level (without the ups and downs).
But this does not mean you have to eat large amounts of food. This means that the initial daily amount should be divided into the greatest possible number of daily servings. At least it should be – 6 meals, and the maximum … as you want, at least 15.
Reason №3: Not correct distribution of nutrients (proteins, fats and carbohydrates)
Very often you can hear that many women are trying to lose weight on cereals and vegetables in the diet at the same time there is a minimum of protein foods and in general there is no fat. As a result, they either do not lose weight, lose weight, or to a greater extent at the expense of muscle mass. After slimming body gets “flabby” appearance. And all this is because people do not understand what should be the right balance of proteins, fats and carbohydrates.
How many calories you need per day to lose weight men and women and what should be the right balance of proteins – fats – carbohydrates?
For slimming male rate of protein 2g * 1kg (for a girl losing weight – 1.5g * 1kg). If you dry off (build more muscle mass and trying to burn fat without losing this weight), then the rate of protein for men: 2.8 – 3.5g * 1 kg, and for women: 2 – 2.7g * 1kg.
The daily rate of fat for both men and women during weight loss is as follows: 0.5g * 1kg
The initial daily rate of carbohydrates is 2 – 3 g (for men) and 1.5 – 2.3g (for girls). Well, after you’ve been watching: lose weight – all clear! Do not lose weight – reducing carbohydrates! It carbohydrates you need to play (more – less).
Reason №4: Weak physical activity (or complete lack thereof)
Of course, where are we without training? Diet Diet, but the training is important too! It accelerates metabolism and helps to get rid of fat in the shortest possible time.
There are 2 types of loads:
- aerobic exercise (cardio)
- load anaerobic (strength training)
To achieve maximum results, it is recommended to combine these two types of training. Each of them is effective in its own way, but they differ in that different burn body fat. Let’s look in more detail.
Aerobic exercise (cardio) much energy-intensive than anaerobic, and uses as a fuel – body fat! But the fat starts to burn immediately, because the first thing the body will use up glycogen. As a rule, after 30 – 40 minutes glycogen ends and our body is taken for burning fat. Therefore, in order that to lose weight you need to run at least 60 minutes. Not very convenient, is not it? Just after the completion of aerobic exercise, the body continues to burn fat rapidly within 2 hours.
Anaerobic load (power) less energy than cardio and uses as fuel – glycogen. But strength training has a number of advantages:
- after completion of training, anaerobic load creates a greater calorie deficit than aerobic (ie, cardio training “such as running” burn more calories than power, but if you take into account the whole day, then strength training will burn more calories due to the energy that is required muscles to recover)
- The more muscle, the more fat burning (muscles are very hungry, and they will spend a lot of calories, even while you sleep)
Due to the shortage of calories, the body begins to eat not only fat but also muscle mass and strength training prevents this (he seems to be giving the body a signal that the muscle can not be touched, they are needed for heavy work).
As you can see, both types of stress are important, but still worth strength training in the first place.
For example, to lose weight, it is enough to spend 3 strength workouts per week and follow a diet. If you have time, you can add 2 more cardio workouts (this will only accelerate the fat burning process). You can do this:
- Mon, Wed, Sat – strength training
- Tue, Fri – Cardio
- Thu, Sun – Holidays
Alternatively, if the time to separate cardio is not enough, you can do it immediately after strength training (first 40 minutes – training with the iron, the next 20 minutes – cardio). It is also very effective, as in the first 40 minutes of training with the iron will burn all the glycogen, and after that, starts directly cardio to burn fat.
Well, I hope I made clear at the fact how many calories a day you need to lose weight . Pick, consider everything and try. The first week is always “prikidochnaya” … it is necessary that the starting point would be to evaluate. And, as a rule, in the second week, you can expect a positive result (since after the first “prikidochnoy” week you have already set up a diet clearly).