How to learn to count calories

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- November 18, 2020

For the first time have begun to consider calories of the woman of the Soviet Union at the beginning of far the sixtieth. And today, already in other country, calculation of calories remains the safest way for health to control body weight. Here only to do it happens very difficult. There are several rules allowing to consider calories it is correct and easy.

It is required to you

· - calculator;

· - reference book of power value of products

Instruction

1. Calculate the basic level of metabolism (basal methabolic rate, BMR). This number of calories which your organism spends for implementation of all processes necessary for the simplest activity: breath, digestion, blood supply.

2. BMR is calculated by formula: 66 + (13.7 x weight in kg) + (5 x growth in cm) – (6.8 x age advanced in years). Increase the received number by coefficient of physical activity: 1.2 - if you do nothing at all; 1.375 - if one-three times a week you receive easy loading; 1.55 - if you play sports of 3-5 times a week and are not strongly overstrained; 1.725 - if you seriously play sports every day; 1.9 - if you daily perform hard physical activity, for example, by the loader in port.

3. The received figure is the number of kilocalories which are spent by your organism during the day. To lose weight, the quantity daily the consumed calories has to be less than this sum. If you completely accept your figure, the expense and consumption have to be approximately equal.

4. Calculating expense of calories during physical activities, remember that burning of calories does not stop upon termination of training at once. The organism will continue to spend energy within nearly two hours for restoration of muscle fibers.

5. The prepared dish is more difficult, the it is more difficult to count the calories which are present at it. Find the recipes interesting you in the Internet or magazines devoted to healthy food. Now practically all similar editions supply the published recipes with the indication of nutritional value.

6. Demand the table of caloric content of dishes in places of public catering. According to Order No. of 474-St Federal Agency for Technical Regulation and Metrology of 27.12.07 are obliged to provide you this information.

7. Plan the menu in advance. In this case it will be easier for you to choose the recipe with the necessary caloric content and to get the necessary products.

8. Do not forget to consider all having a snack and cups of tea which you use during the day.

9. Never collect caloric content for several days in one then to hunger. The organism will perceive it as approach of hunger and will slow down metabolism level. Your task is to eat evenly and fully.

10. You do not aim to calculate the number of the consumed calories with an accuracy of unit. It in principle is impossible. The correct data can be obtained only in specialized laboratory. Independently you will be able to establish the general level of consumption of plus or minus 300 kilocalories a day. This difference will not influence considerably your way of life.

11. Adhere to this "green channel" in 300 kilocalories constantly. During week-end the amount of the consumed food can be increased if you carry out them actively. And, on the contrary, reduce if you spend weekend on sofa in front of the TV.

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