Slenderness will not bring joy at any cost. How to correctly set a task for yourself, achieve the desired parameters, but not harm your health? How to take https://pillintrip.com/medicine/fresubin? We answer the most popular questions.
1. How to calculate your calorie intake?
When calculating the daily caloric content of the diet, you need to understand that the individual rate is influenced by many more indicators than can be taken into account by the usual formula. Ideally, first it is good to go through bioimpedansometry, determining the composition of water, fat and muscle tissues in the body. This study is very useful to do in dynamics, in order to clearly know due to which component of the body composition you are losing weight, and to prevent the loss of muscle mass instead of fat.
But not everyone wants to go to specialists, therefore, for an approximate calculation of individual energy requirements, nutritionists advise the Mifflin-San Geor formula:
men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (year) + 5) x CA;
women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x CA.
CA is the coefficient of physical activity:
With minimal activity (sedentary work) KA = 1.2.
With weak (1-2 short workouts per week or walking on foot) CA = 1.375.
With an average (3-4 workouts per week) CA = 1.55.
At high (classes up to 5 times a week for more than an hour) CA = 1.725.
This formula calculates the average daily calorie requirement. It is important to recalculate it periodically, because the weight changes. Especially when losing weight. Every 5 kilograms reclaimed is a reason for recounting, and the next birthday too. But remember that after 35 years, the metabolism slows down and, to be on the safe side, it is worth subtracting another 100 kcal from the norm.
There are other formulas for calculating energy requirements, such as Harris-Benedict. In recent years, various gadgets have appeared that allow you to determine the energy consumption for each type of physical activity. Any method can be used. The main thing is to compose your diet based on your individual energy needs.
2. At what pace do you need to switch to your rate?
First you need to decide how much you actually consume and spend per day. Count it honestly. Nobody will know. But count every berry and cookie. It is important to understand what the real numbers are. Buy a scale, download a mobile application (there are a great many, and they are convenient), measure the distance traveled and the time of physical activity. Even sleep takes a certain amount of energy. Write everything down. About a week of meticulous accounting will give you an idea of the average calorie intake per day. Then compare with the norm and take action. Better to remove 100 kcal per week. That is, you need to cut your usual daily diet by 100 kcal and live like this for a week. Then again minus 100 and again for a week. At the same time, it is important to maintain the level of activity. This mode is psychologically comfortable for you and physiological for the body. And then it all depends on the difference between your rate and actual consumption.
3. How to set a goal competently for the long term?
Strong emotional motivation is needed. New jeans, a picture of yourself slim, dreams of the beach, to be honest, do not always work and not with everyone. When you live in the long term, it’s easier to tune in and keep the result. Make it your goal not to fight weight. So that the words “kilograms”, “scales” do not become the strongest irritant in a month. Agree with yourself that you do not get rid of, but gain. By balancing your diet, physically maintaining your tone, you maintain your health and mood. And the parameters of the figure will return to normal as a side effect. Try to look at the whole process differently – you do not infringe on your body, but fulfill all the needs and eat within the normal range. This means that physiological hunger should no longer exist. All other disguised sensations are just brain tricks to quickly get pleasure, but after a while, you will realize that you no longer depend on such emotional changes.
4. How to lose weight and not harm yourself?
In no case should you sit on mono-diets and in general on diets. No calorie restriction of less than 1200 kcal for a long time. Remember that every day you need to meet all the needs of the body. Calculate your rate and very gradually reduce the figure by 100-150 kcal in increments of a week. This shouldn’t cause any discomfort. Physiological weight loss – maximum 2 kg per month. You need to count calories, but you should not eat with a calculator – you will develop the wrong habit and even stop enjoying food from food. Do not overeat, move, do not put taboo on any food. Any delicacy can be allowed once a week. Better to focus on the amount eaten and the diet itself.
It is important to remember: a low-calorie diet cannot provide the required amount of vitamins and minerals. Therefore, most likely, you will have to take vitamin and mineral complexes in the form of dietary supplements to food.
5. What can you eat when losing weight?
Losing weight is not a separate category of people. They, like everyone else, need proteins, fats, carbohydrates, fiber in the composition of complex carbohydrates, a sufficient amount of liquid and micronutrients – vitamins, minerals, etc. For those who are losing weight, the time of eating and the combination is more important. The diet is very important: 5-6 times a day with intervals between meals no more than 3.5-4 hours. That is, three main meals (breakfast, lunch and dinner) and 2-3 snacks. In this case, the portions should be small, and the daily caloric content of the diet should not exceed the energy requirement.
All carbohydrates are preferably consumed in the morning.
Lunch can be multi-component. Dinner is predominantly protein. Snacks are important to help prevent overeating at dinner and keep your blood glucose levels stable. But these should be just light and healthy snacks – fruits, nuts, grain breads. And about tasty and harmful – do not give up completely. Just eat occasionally and in small amounts. A piece of dark chocolate (20-30 g) a day will help to cheer you up and will not harm your figure.
6. What to do if lost
The last thing to worry about. First, take it as a signal. If there was a breakdown, it means that psychological stress was accumulating. Somewhere they cut something down and put pressure on themselves. Be loyal. You have nowhere to rush – work out your eating behavior at a comfortable pace, including with some retreats and days of unloading. Secondly, any mistake can be corrected. Yes, they could not restrain themselves and ate something – then eat less tomorrow or walk an hour longer. A positive mental attitude, when we talk about the long term, is much more important than suddenly eaten extra 200 kcal. Above all, don’t do it systematically. Decide on the days when you can break any rules and eat any food in small quantities. And when counting calories, try to keep within the weekly calorie intake more than the daily one. Day after day does not fall, and the average weekly value is more informative.