2025 Author: Isabella Gilson | [email protected]. Last modified: 2025-01-23 12:50
For a long time it was believed that everything is useful, no matter what you put into your mouth. Another folk wisdom says that there should be a lot of a good person. Russia, a country with a rich history and a difficult climate for agriculture, has been hung over the specter of hunger for centuries. Older people often perceive excessive fullness not just as something normal, but as a sign of he alth.
Not true. Excess weight brings with it an increase in blood pressure, shortness of breath, vascular disease and a whole bunch of other troubles. Therefore, a significant part of the population has a need to normalize their weight.
So, the first stage is the awareness of the problem. Need to lose weight
Actually, there is no secret - you need to eat less and move more. This, of course, is good, but the question immediately arises: "How much is there?" And what exactly is there? In order to determine how many kilocalories a person needs per day, there are formulas. Most of them are versatile and easy to use. According to them, anyone can calculate how many kilocalories a day he personally needs.
The calculation is made in two stages. First, the number of kilocalories required for the basicmetabolism. This is the name of the metabolism that occurs at the moment when a person is at rest. Energy is required only for the physiological processes of the heart, lungs, and cell renewal. This is the minimum indicator of how many kilocalories you need per day. The second stage is the multiplication of the result obtained by the correction factor. This coefficient depends on whether there is sports and physical activity in your life. For a losing weight person, by default, this value is equal to one.
Currently, the Muffin-Joers formula is used to determine basal metabolic rate. The formula was developed back in 1990, and it is considered the most accurate and popular for people who do not play sports professionally. There are online calculators, and all you have to do is enter your gender, height in centimeters, weight in kilograms and age, and you will immediately be told how many kilocalories per day the person you see in the mirror needs.
Let's take for example a hypothetical lady, let's say, 38 years old, whose height is 165 cm, and her weight is 85 kg. As a result, we get that its basic metabolism per day requires 1543 kilocalories. Let's take another hypothetical example - a man of 40 years old, whose height is 180 cm and weight is 95 kg. We find that his basal metabolic rate is "worth" 1882 kilocalories.
This is how many kilocalories a person needs per day. Now it is worth deciding what exactly is. A food calorie table will come to the rescue. Marvelousnot how many kilocalories a day a person needs, but how many tasty ways you can get them! An ordinary banana contains almost 100 kilocalories, and a small piece of cake contains more than 600! A handful of hazelnuts "costs" 300 kilocalories, which is equal in calories to three sausages.
Eat little and often. It is desirable that you eat less in the evening. If, according to the formula, you need 1,500 kilocalories per day, then it would be reasonable to divide them so that you have no more than 200 for dinner. And you should not give yourself culinary gifts in honor of the first results of the diet.
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