In order to prevent weight loss, calculate calories correctly every day. Different exercises are suitable for different times. This exercise is still relatively high intensity. Long-term inactivity may reduce our physical function. The importance of sports to the three high people is self-evident. Let me show you the benefits of preventing weight loss and counting calories correctly every day.
Prevent weight loss and correctly calculate daily calories 1 about calories.
1, only need to reduce the daily intake of 10% of calories, you can observe the reduction of disease risk and the extension of life.
2. A kiss can burn 2 calories.
3, 3500 calories is equivalent to 0.9 kg of fat.
4. Gym equipment tells you that the average exercise consumption is overestimated 19%.
When people eat in restaurants, the average calorie intake per meal is 2-3 times that at home.
6. Nowadays, people's daily calorie intake is higher than 1990 100-200 calories.
7. Taking care of children belongs to "heavy physical labor", which consumes an average of 250 calories per hour.
How can I calculate calories correctly?
1, calculating calories is not suitable for anyone.
Forcing yourself to calculate the calories of food and limit the intake of food according to the calories will not only help you lose weight, but sometimes increase your weight loss pressure, leading to excessive stress and overeating. The best way to lose weight is to form a habit naturally, rather than forcing yourself to do it, so if you are in the following three groups, please find a dietitian or expert to help you make a scientific diet plan.
Have the habit of overeating for a long time
Take compulsory dieting and calorie counting as the first aid to overeating.
Don't do any exercise and diet nutrition, just calculate and reduce calories?
2. Counting calories has many advantages.
We often repeatedly emphasize how important it is to calculate the daily calorie intake, so how important is it?
With regard to the calorie intake in your daily diet, you can have a comprehensive and macroscopic grasp of your physical condition. From your diet, you can help to analyze why you are always tired, why you are always hungry, why you never lose weight and so on. At the same time, it can also help you judge which foods should be reduced in your diet.
3. To lose weight, it is not enough to just calculate the calorie intake.
If you want to lose weight, you certainly need to consume more calories. Usually a pound of weight needs to consume 3500 calories. According to the basic consumption of human body every day, you only need to reduce your intake by 500 calories a day. Of course, losing weight is not that simple. You need to constantly change your diet and exercise to stimulate and accelerate your body's metabolic function.
4. How to judge the quantity of calories without a nutrient composition table?
Usually there is no reference table for vegetables, fruits and other foods. What you need to do is to spend more time searching and recording the calorie content of these foods online. If you eat 1/2 or 1/3 food, then you need to do more calculations to judge the calorie content.
Not all low-calorie foods are suitable for losing weight.
Not all foods with less than 100 calories can lose weight healthily. For example, foods with less than 100 calories include 4oz of red wine, 28 carrots, 1/3 doughnuts, 1 lettuce, 1 peanut chocolate, 1/4 cups of Starbucks, 65433. As can be seen from the above examples, not all foods with equal calories have equal nutritional value, which is why many nutritionists do not advocate calorie-based weight loss methods. It is true that you may consume fewer calories, but perhaps the nutritional value has also decreased, so it is unhealthy to lose weight, so you should also refer to the nutritional value while reducing the low-calorie diet.
6. Alcohol also contains calories.
This is a strange thing for friends who love drinking, but it turns out that if you want to lose weight, you must be careful about the calories contained in alcohol, so you can download an APP that can check the calories of food on your mobile phone, or do some homework to know how much wine you can drink before drinking.
7. Most seasonings also contain calories.
Seasoning is the most easily overlooked thing in our diet. Although the seasoning contains few calories, it is also something we need to pay attention to. For example, a spoonful of soy sauce is about 10 calories, a spoonful of olive oil is about 120 calories, peanut oil and rapeseed oil are higher, a spoonful of salad dressing is 90 calories and a spoonful of honey is 60 calories.
8. Buy and use measuring spoons and measuring cups.
All calories are judged according to the quantity of intake, so you need to know exactly how much you have eaten. This is a professional measuring spoon and measuring cup, which will come in handy. It's a little strange to suddenly take out these measuring tools when eating in public places or friends' homes, but it doesn't matter. As long as you insist on using them at home, after a period of time, you will know how much a food actually is, which will help you control your calorie intake when eating out.
9. Download a mobile app to help you calculate calories.
Downloading a mobile APP will help you record and calculate calories, so your weight loss plan will be easier to implement, and you won't be declared a failure because the steps are too cumbersome. Act quickly!
Calorie consumption guide
1, running
Every 30 minutes of running will consume about 342 calories. If you run 1 hour every day, you can basically burn 600 calories at a steady rate.
If you want to consume more, you can run in a slow-paced cycle, which will increase the burning speed of fat and promote metabolism. Moreover, running is the lowest cost way to lose weight, and parks, communities or quiet streets can be the best places to run.
2. Race walking
Race walking is also a very good exercise to reduce fat. Many office workers MM can use race walking to stovepipe. Walking fast for 30 minutes every day can achieve the effect of burning fat.
The heat consumed by the race walk is 800 calories /30 minutes, and the effect is amazing. However, it should be noted that according to the road conditions, it is more reasonable to walk alternately at a brisk pace and a slow pace.
Step 3 swim
Swimming is a very good way to lose weight or shape, and it can also practice vital capacity and strengthen heart function.
Swimming 1 hour every day can consume 800 calories. Swimming can exercise the muscles of the whole body, and it can also make people have positive psychological emotions. Besides losing weight, regular swimming is of great benefit to physical and mental health.
Fast weight loss method
Let music help you lose weight.
When you exercise, take your MP3 player and immerse yourself in the wonderful music! According to research, exercising while listening to music can increase fat burning, especially when you are listening to your favorite music. This is because listening to music can help you prolong your exercise time, make it more interesting and help you stick to it for a long time!
2. "Word of mouth" helps you
You know, telling people around you about your weight loss plan can help you lose weight. Because when you tell others all your plans, you will naturally increase your sense of responsibility, and giving up easily will make others laugh at you. In addition, getting more people's encouragement is your motivation to lose weight!
3. Don't eat high-fat food.
Fat is the substance with the highest calorie. Therefore, if you want to reduce calorie intake, you must reduce high-fat foods! Fat is divided into unsaturated fat, saturated fat and trans fatty acid. The former is an important substance that can help you burn fat faster, and moderate intake is a good way to lose weight. The latter two are the chief culprits that will make you fat, so reduce consumption!
4. Drink plenty of water and get full.
To lose weight, you need to drink plenty of water to maintain your metabolism and keep full. It is one of the most important substances to lose weight. Drinking plenty of water can help you excrete excess toxins from your body and increase your satiety, which is a good way to lose weight. MM who wants to lose weight, remember to drink at least 3000cc of water every day!
The right food can play a key role.
Most people don't know what food to eat when they lose weight. Remember, eating the right food at the right time of day will help you lose weight. You should learn to take healthy food as the main content, then choose some healthy diet recipes that you like to eat, and then have a reliable diet plan, so that your diet plan will be more perfect.
Prevent weight loss, correctly calculate calories every day, 2. Where is the basal metabolic rate? This value should be measured by equipment or carefully checked by formula. What does the variable do? According to the calculation of basal metabolic rate and common problems, it is deduced that daily consumption is an effective figure. BMR and TDEE are still very useful for planning muscle gain/fat loss, and help the body change through the increase or decrease of daily calorie intake!
Calorie computer recommends that if you are a person who wants to gain muscle or lose fat steadily, you should spend every day with calorie calculation. When shopping in a convenience store, you will carefully observe the nutrition label on the back. When buying whey, you will also compare which brand of whey is more suitable for your diet menu or the distribution of nutrition is more affordable, and these figures are related to daily basal metabolism and energy consumption.
What is the basal metabolic rate?
The abbreviation of basal metabolic rate is BMR, which means "the calories consumed by people in a day's rest". This is a measurable value, which can be measured by measuring instruments in gymnasiums or hospitals, but there will be some minor errors due to the accuracy. So we can actually use a set of formulas to calculate our basal metabolic rate.
People with high basal metabolic rate will consume a lot of calories when they are idle, which means that such people are more likely to lose weight. On the contrary, people with low basal metabolic rate should pay more attention to diet control. And there are many variables in this number, such as gender, age, body temperature, environment, weight or muscle mass, which will change this number. I often see many fat middle-aged people say, "We didn't eat much either. Maybe breathing will make us fat! " ! In fact, the basal metabolic rate will continue to decline with age, and the activity of body cells is no longer at its peak between 17-26 years old, so although it consumes less, it will naturally gain weight.
How to calculate basal metabolic rate?
In order to calculate a set of "close to reality" BMR, experts set fixed environmental factors in their research and established a set of formulas for people with almost the same daily life rules, named Mifflin-St. Jror equation, which was officially published in 1990. It is more realistic than the previous BMR calculation and is still in use today. How to calculate? Very simple, let's go back to elementary school mathematics:
Mifflin-San Jero formula
Male: basal metabolic rate = 10 x body weight kg+6.25 x height cm–5x age +5.
Woman: basal metabolic rate = 10 x body weight kg+6.25 x height cm–5x age-16 1.
conclusion
If you want to make some changes to your body, you must have plans and materials. The two data introduced this time are what you need when you gain muscle and lose fat. There are many articles in the training blog, from beginners to advanced ones. I suggest you plan step by step. Your body may not be able to accept too drastic changes at once. Whether it's diet or fitness, you need to plan and slowly move towards your goal!