Recognizing the small disguise of calories, losing weight is not simply "pleasing yourself", but helping to keep healthy. To lose weight, you need to recognize the small disguise of calories. Simply put, you must know what is in the food you eat, know how to calculate the amount of food, and know the calories in the food.
Recognize the small disguise of calories 1 What is calories?
Calories are units of energy. We often associate calories with food, but in fact they apply to anything that contains energy. For example, 4 liters of gasoline contains about 3 10/00000 calories. With the heat in the 2 17 Big Mac, you can drive 35 kilometers.
Three simple steps to calculate food calories!
Step 1: Understand food classification first.
To put it simply, you must know what is in the food you eat and what kind of things they belong to. For example, if you eat a bowl of beef noodles, you should know that the beef inside belongs to meat, the noodles belong to staple food, and the beans inside belong to vegetables.
The reason to know what kind of food belongs to is for the calculation of calories and nutrition. If it is a staple food, one serving has 70 calories, 75 calories for meat and 60 calories for fruit. The calories of vegetables are very low, only about 25 calories per100g, and 45 calories for oil per serving. Only by knowing the classification can we know how many calories each food should be multiplied by.
Step 2: Understand the calculation method of food portions.
When you know what kind of food it is (the first step), it is easy for you to know how to calculate the amount of food, so you can calculate the amount of food. For example, when you know that beef in beef noodles belongs to meat, you know that the algorithm of meat is two spoonfuls or two fingers.
So just pick out the pieces of meat before eating, compare the sizes, and you will know how many pieces of meat there are in beef noodles, and so on, and calculate the amount (the staple food is in bowls).
Step 3: Calculate the calories of food.
Food calorie = number of staple food ×70+ number of meat ×75+ number of fruits ×60+ number of vegetables ×25+ others (referring to oil used for cooking soup or food).
Take beef noodles as an example. Suppose you calculate two portions of beef (meat), four portions of noodles (staple food), and vegetables are not counted, then the calorie of beef noodles =(70×4)+(75×2)=430 calories.
Basically, the calories we calculate are only the calories of beef and noodles, but because beef noodles have soup, you have to add the calories of soup. Assuming that this soup is light, you can add 1 teaspoon of oil (45 calories) as appropriate, 2 teaspoons if it is compared with oil, and 3 teaspoons if it is very oily (floating with a layer of oil).
After knowing what "calories" are, I think everyone wants to know how netizens who control calories to lose weight are successful. Come and have a look.
The influence of netizens on losing weight
1 10 kg is reduced to 90 kg. As we all know, "diet+exercise" is a sunflower book to lose weight, which is what people often say, "shut up and take your legs." This irrefutable truth is easier said than done, and many people are in vain. You may have said a lot about exercise, so I'll talk about diet, of course, on the premise of exercise.
Netizen weight loss book
Generally speaking, we should eat more low-calorie and low-fat foods, more fruits and vegetables and less meat. However, it is simple to say, but it is really not easy to do. Especially for girls with good appetite, they can feel the feeling of "being in purgatory and having a heart in heaven". Cut the crap and look at my diet last May.
After getting up: a glass of water+a cup of honey (detoxification);
Breakfast: 2 buns; Or a tea egg (eggs are the easiest to feel full)+a bowl of millet porridge (a kind of coarse grains); Or preserved egg lean porridge;
At about ten o'clock in the morning: eat a banana (high in calories, but crude in fiber) or an egg;
Lunch: scrambled eggs with tomatoes (easy to feel full, tomatoes should be supplemented with vitamin C), or two steamed buns+one egg, or braised crucian carp (low calorie, braised once a month);
Dinner: casserole tofu or mala Tang, all vegetables, healthy and nutritious (sesame sauce is high in calories, put less or not).
Physical Education: The school swimming pool is open to the public, and learning to swim from BF. Swimsuits, goggles and caps are fully armed and go once or twice a week. Swimming consumes the most calories and fat, and at the same time reduces the whole body. Stand for half an hour after dinner; Take the bus, even if you have a seat, stick to standing; Climb the stairs back to the dormitory after class every day.
Daily calories
Control within 1000.
A month later, I lost weight 10 kg. In the second month, the diet remained unchanged and no carbonated drinks were drunk. I insist on drinking more soup even when I meet social parties. If there is no tea, I will bring my own mineral water. Among my friends, JJ is a weight-loss madman, very slim. She told me that wax gourd contains no fat and can be eaten wildly; How to make slimming soup? Put coarse fiber dishes together to cook soup. It is easy to feel full with low calories.
During this period, I met a weight-loss MM and told me that the most important thing to lose weight is to control calories. She knows the calories of every food like the back of her hand. One night I told her that I had half a watermelon for dinner. She sent me a few big exclamation marks, warning me seriously that most people think that eating watermelon can lose weight. Wrong is wrong common sense. Watermelon has a high calorie, half a watermelon equals 3 bowls of rice, which is equivalent to more than 1 0,800 calories, while normal people only need to absorb 1 0,200 calories every day. In order to achieve significant results during weight loss, it is best to control the daily calorie intake within 1000. So when I see food now, my mind immediately starts to fly and count the calories of food.
Unconsciously, the swimming ring fell off. I bought a red T-shirt in early May, which fit me well at that time, and now I wear it everywhere. Last summer, I bought a white and brown princess flower dress with a small waist, which has been idle and easily put on again. In the past, a pair of denim shorts was very tight and the pants were always too small. Now they are empty and their thighs are thin. Surprisingly, all the clothes didn't fit in the past summer. Replace them all. All this implies that I am really thin, really thin, and this feeling is really good.
How many calories do you consume in daily exercise when you know the little disguise of calorie 2 1?
Exercise consumes 500 calories every day, and losing 5 kilograms a month is no problem.
Don't weigh yourself often when you feel you can. The key to losing weight is persistence. Success belongs to the persevering. Don't eat anything after 8 o'clock. You can eat less for dinner, and lunch is 67 points. But you must eat breakfast! Skipping breakfast is very bad for your health. You just need to keep running for two hours every day and pay attention to your diet. Be sure to eat enough breakfast, and other moderate amounts will do. From a medical point of view, it needs 3850 calories, because it takes about 7700 calories to consume 1 kg of fat.
But when you lose weight, you should also have an intake, not a diet. Because there is metabolism every day, you must have the most basic calorie intake to maintain your body's needs. Generally speaking, boys need 1600 calories a day and girls need 1200 calories.
2, exercise heat consumption statistics
Swimming: Consume 175 calories every half hour. It is a kind of exercise with coordinated whole body movements, which is very beneficial to enhance cardiopulmonary function and exercise flexibility and strength.
Track and field: You can consume 450 calories every half hour. It can make the whole body get exercise.
Bicycle: It consumes 330 calories every half hour. It is very beneficial to the heart, lungs and legs.
Jogging: Burn 300 calories every half hour. Beneficial to heart, lung and blood circulation. The longer you run, the more calories you burn.
Walking: Consume 75 calories every half hour. It can improve blood circulation, move joints and help to lose weight.
Roller skating: Consume 175 calories every half hour. Can enhance the whole body flexibility and local strength.
Skipping rope: 400 calories are consumed every half hour. Can improve people's posture. People over 35 should not jump rope too hard.
3. There are two kinds of calories.
Calories, also known as capital letter C, are most commonly used in food labels, which is equivalent to the heat required to raise 1 000 grams of water from 14.5℃ to 15.5℃ at1atmospheric pressure, which is about equal to the internal energy of 4 186 joules.
Small card, also known as cal, is common in scientific research literature, 1000 small card = 1 big card (1 card).
4. Exercise that consumes the most calories
Swimming is one of the most comfortable and effective ways to lose weight in summer, and it consumes considerable calories. For example, swimming in the disk can consume 470 kilocalories every 30 minutes. Swimming for half an hour every day, combined with proper diet control, can quickly lose the accumulated fat in the body.
Playing squash consumes a lot of calories, and you can get a good slimming effect in a short time. Playing squash for 30 minutes every day can consume more than 450 kilocalories, which can effectively help to expel fat and waste toxins from the body.
Skipping rope is also an aerobic exercise, which burns fat very well. Skipping rope for 30 minutes can consume 440 kilocalories. It takes 7200 calories to lose 1 kg of fat, and skipping rope can lose 1 kg of fat in less than 5 hours.
We all know that jogging in the water has a good slimming effect, and jogging in the water has a better slimming effect. Because the resistance of water is 12 times that of air, and the density and heat transfer are also greater than that of air, jogging in water consumes more heat than on land. Jogging in water 100 meter can consume 65 kilocalories.
5, weight loss methods make you lose weight easily.
Drink green tea before exercise. Catechin contained in green tea is an important substance to accelerate metabolism and fat burning. In addition, the study found that green tea extract can improve people's endurance during exercise by 24%, and at the same time increase fat consumption. Therefore, drinking green tea before exercise is good for losing weight.
Drink more water. Lack of water easily confuses hunger and thirst. Drinking more water helps to suppress appetite, and adequate water is the key to maintain normal liver function in the body. The liver is an important organ that converts body fat into energy. Therefore, supplementing enough water is a very effective way to lose weight.
Eat more "fat burning" food. Eating more foods containing combustion-supporting fat will make you lose weight easily while enjoying delicious food. Common diet foods containing combustion-supporting fat include pepper, green tea, oranges, apples and lemons. Adding these foods to the diet will make the slimming effect more obvious.
The resistance movement is indispensable. Muscle is a good helper to accelerate fat burning. One kilogram of fat can only consume 4- 10 calories, while one kilogram of muscle can consume 75- 125 calories, which is dozens of times worse. Walking, jogging, climbing stairs, sit-ups, push-ups or lifting dumbbells are all good ways to increase muscles.