Calories burned per day > calories burned. Stick to it for a while and you will lose weight. But the expert's suggestion is to reduce the calorie intake by 500- 1000 calories per day, and not to exceed 1000 calories, which will lead to excessive overdraft.
Moreover, women should ensure that they consume at least 1200 calories a day, while men consume 1800 calories. Because the unit of "calories" is still too small compared with the calories we consume every day. Modern nutrition generally adopts "kilocalories" (also known as "calories") as the unit. 1 kcal is equal to 1000 kcal, which is about 4 186 joules.
Breakfast is the most important meal in a day's metabolism and weight loss plan. The survey shows that people who eat breakfast are more likely to lose weight than those who eat on an empty stomach. When we are sleeping, the metabolic rate in our body drops, and when we start eating again, the metabolic rate will increase with recovery. Therefore, if you miss breakfast, your body will wait until lunch to start burning calories and speed up metabolism, which is undoubtedly not conducive to weight loss. Therefore, it is wise to eat 300 ~ 400 calories of breakfast in the morning to restore the metabolic rate in advance.
Generally speaking, according to the calculation formula of basal metabolism, the calculation formula of basal metabolic rate is: male: 66+( 13.7 x weight) +(5.0 x height) -(6.8x age), so the basal metabolism of 74kg 22-year-old adult male is about 1700kcal a day. Simply put, if you don't exercise for a day and just lie quietly, you will consume these calories in a day.
A person's total energy consumption in a day = basal metabolism+daily exercise metabolism+food thermal effect. When the amount of food in a day exceeds the sum of the three items on the right, it will accumulate in the body in the form of fat.
Basal metabolism: the energy necessary to sustain life. It accounts for 60-70% of daily calorie consumption. Teenagers will gradually decrease after the second half, because with the increase of age, physical function will gradually decline, and the decrease of muscle (skeletal muscle) is the main reason. Even if the body muscles don't do any exercise, they will consume a certain amount of heat and produce heat in one day.
Metabolism of daily activities: energy consumed by commuting, work, housework, hobbies and daily activities. It accounts for 20-30% of the thermogenic effect of eating: the energy dissipated in the form of heat after eating. Different ages, different weights, different basal metabolic calories. The simplest calculation method is female: basic calorie (kcal) = weight (kg) x 9 male: basic calorie (kcal) = weight (kg) x 10. In fact, the actual calories consumed during exercise are not much? People with different weights consume different calories when doing the same exercise!