First, calculate your calorie requirement.
Calculate your basal metabolic rate (BMR). Basal metabolic rate refers to the energy metabolic rate of the human body when it is awake and extremely quiet, which is not affected by muscle activity, environmental temperature, food and mental stress. BMR can tell you how many calories your body needs to consume to maintain basic life activities if you lie still and do nothing every day. Also called basal metabolic rate.
l？ Your body needs to burn calories to get energy, so as to maintain basic activities of life, such as breathing, digesting food, tissue growth and repair, and blood circulation.
l？ You need to use the results calculated by BMR formula to determine the number of calories you need to burn in order to lose weight or maintain weight.
l？ Calculate the metabolic rate of men with the following equation: 66.47+( 13.7 * weight [kg])+(5 * height [cm])? (6.8 * age [year]).
l？ Use the following equation to calculate the metabolic rate of women:? 65.5 1+(9.6 * weight [kg])+( 1.8 * height [cm])? (4.7 * age [year]).
Measure your physical activity level. In addition to basic physical activities, you also need to estimate the calories consumed in daily activities. When you calculate your basal metabolic rate and multiply it by your estimated activity level coefficient, you can calculate your daily calorie consumption.
l？ If the intensity of your daily activities is low (little or no exercise): BMR x 1.2.
l？ If it is a state of light activity at ordinary times (exercise or exercise with a small amount, 1-3 days/week): BMR x 1.375.
l？ If the normal activity intensity is moderate (moderate exercise or exercise, 3-5 days/week): BMR x 1.55.
l？ If the usual activity intensity belongs to intensity level (high-intensity exercise or exercise, 6-7 days/week): BMR x 1.725.
l？ If the usual activity intensity belongs to a high intensity level (strenuous exercise or exercise, high-intensity manual labor or special combat training): BMR x 1.9.
l？ For example, a young woman aged 19, with a height of 165cm and a weight of 59Kg, can find out that her BMR value is 1366.8 calories by substituting her height and weight information into the BMR calculation formula. Then, through her moderate-intensity exercise 3-5 days a week, we can know that her activity level belongs to moderate intensity. Then multiply 1366.8 calories by 1.55 to get 2 1 18.5 calories. This is the average number of calories burned by her body every day.
Calculate the calories needed to lose weight. In order to achieve the goal of losing a pound a week, the calories consumed per week are 3500 calories more than the intake.
l？ If you eat 500 calories a day, you can eat 3500 calories a week.
l？ The weekly goal is to lose 1 or 2 kg. If you want to lose weight by dieting, you need to lose 500 calories a day for a week. If you want to lose 2 pounds a week quickly, you will lose 1000 calories a day.
l？ In order to lose weight, you need to reduce calories in your diet and increase calorie consumption through exercise. This combination is the most effective way to lose weight.
Second, use calorie calculator to manage weight.
Record your daily calorie intake. When you first start to lose weight, it is helpful to track the calories you consume every day.
l？ Consider keeping a food diary or using an online calculator to help you calculate your daily calories.
l？ Compare the calories consumed in daily activities with those consumed. If the intake is greater than the consumption, then you need to reduce the intake by dieting.
l？ It may be difficult to suddenly reduce calorie intake. You can first reduce the calorie intake level to the basal metabolic rate level in an active state.
Don't reduce calories below the standard necessary for the body. It is not a good idea to reduce the daily calorie intake below BMR level. When your body doesn't consume enough calories to maintain its basic functions, it will start burning your muscles to get energy. You may lose weight, but you will look weaker.
l？ Extremely low calorie intake is not conducive to weight loss, because it can not provide enough protein, vitamins and mineral elements necessary for human body.
l？ Please try to consume at least 1200 calories every day. This is also the recommended minimum daily calorie intake.
Keep a food log. List what you eat, the calories you consume per meal (look at the nutritional information on the packaged food, or look at the calories in the packaged food), and how many meals you eat. Studies have shown that those who keep track of their diet on time can stick to their diet plan for longer and lose more weight.
l？ Search online for free calorie calculator programs or websites, and enter the food you eat to record calorie intake. Some programs and websites can even calculate the exact calorie value for you.
l？ Checking your daily calorie consumption can force you to pay attention to your health and control your diet. Be alert to all the food you eat, and you will easily control your diet.
Measure your weight regularly. Another key point of losing weight is to track and record your own weight and the overall progress of losing weight.
l？ Research shows that people who often lose weight are more likely to lose weight than those who don't.
l？ Call 1 2 times a week. Try to weigh at the same time of the day and wear the same clothes, so that the results are more accurate.
l？ If you haven't lost weight, you may need to reassess your calorie intake. You need to reduce your calorie intake more, or you need to keep a more accurate food log.