Daily rate calories - this is the optimal number of calories consumed per day, allowing you to maintain a figure and health. So, if the food consumed is too high in calories, then there is a greater risk of gaining extra pounds, but if there are not enough calories in the daily diet, then you can harm your body.
The daily calorie intake is a rather individual concept, because this rate depends on both age and physical activity during the day, and on the characteristics of metabolism, and on living conditions in general. However, there are average daily calorie values that approximate the optimal amount of calories consumed for men and women of different ages.
Thus, the daily calorie intake for men aged 18-40, whose work is not related to physical labor, ranges from 2800 to 3000. In turn, for women of the same age employed in the field of mental work, the optimal number of calories per day is from 2400 up to 2600. If, in addition to the main activity, men and women of this age group also receive physical activity, then the daily calorie intake for them can be increased by an average of 300 calories.
For men and women employed in the intellectual field of work and belonging to the older age group (40-60 years), the daily allowance should be slightly reduced: 2600-2800 calories per day for men and 2200-2400 calories for women. If men and women of this age group receive additional daily physical activity, then their daily diet should contain about 200 calories more.
The daily caloric intake is highest for people employed in partially mechanized labor. These are, for example, miners, metallurgists, machine operators. In this case, men aged 18-40 should consume 3700-3900 calories per day, women - 3150-3350 calories. At an older age, from 40 to 60 years, the daily calorie intake decreases slightly, on average, by 300 calories.
For men and women aged 60 to 70 years, the daily calorie intake is the lowest. So, from 2000 to 2200 calories per day is recommended for women in this age group, and from 2100 to 2500 for men. Older people over 70 are recommended to consume no more than 2000-2200 calories per day.
There are many different formulas for the individual calculation of the daily calorie intake. For example, according to one of these formulas, your desired weight in kilograms must be multiplied by 14 (for women) or 15 (for men), and then divided by 0.453. The result obtained will be optimal amount calories to maintain that weight.
Another formula for calculating the daily calorie intake takes into account the weight, age, height of a person. To find out your daily calorie intake using this formula, you need to add your weight in kilograms, multiplied by a factor of 9.6, with your height in centimeters, multiplied by a factor of 1.8, add the number 655, and then subtract your age in years, multiplied by coefficient 4.7:
655 + 9.6*(weight in kg) + 1.8*(height in cm) - 4.7*(age in years)
The result obtained is the daily calorie intake required at rest. If you need to calculate the daily calorie intake required to maintain the existing weight at different loads, then you need to make a slight adjustment to the result. For example, you need to multiply the result by a factor of 1.38 if a person does fitness at least once a week or does morning exercises every day.
The result of calculating the daily calorie intake should be increased by a factor of 1.55 if the number of sports activities is from 3 to 5 times a week. If training is carried out more often, 5-6 times a week, then a coefficient of 1.73 should be applied. If you need to lose the existing weight, then the results obtained in each of the cases must be reduced by 20%.
Correctly calculated daily calorie intake allows you to maintain optimal weight and good health. However, in the fight against extra pounds it is important to take into account not only the total calorie content of food, but also the methods of its preparation, the usefulness of the products used. within the daily calorie intake - pledge wellness and beautiful appearance any age!
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Kilocalories (more often they say “calories”) are the energy received from food and expended for life. Even when a person just sits or lies quietly, calories are spent on providing productive work organs. We need to find out the number of calories suitable for activity during the day. To calculate this amount, you need to take into account lifestyle, age, gender, weight and other conditions.
An example of calculation by the Muffin-Jeor methodWhen determining the daily need for calories, it is desirable to take into account all the features of human life, because the energy consumption of an adult and a child, a housewife and an athlete, a man and a woman is very different. In addition, with age, a person's metabolism slows down, energy consumption is also reduced, which means that he needs fewer calories.
To make a fairly accurate calculation of calories per day, it is best to use universal formulas. To start, let's use Muffin-Jeor formula(Muffin - Jeor equation, sometimes called Mifflin-St. Jeor equation). It has options for men and women.
- First of all, let's define the main exchange. This is the name of the number of calories to maintain body functions, provided that you are at rest (no physical activity).
- Main exchange - men: (9.99 times weight) + (6.25 times height) - (4.92 times age) + 5
- Main exchange - women: (9.99 times weight) + (6.25 times height) - (4.92 times age) - 161
- Main exchange - men: (9.99 times weight) + (6.25 times height) - (4.92 times age) + 5
- Now let's calculate the daily number of calories, taking into account physical activity - this will require increasing coefficients, each of which indicates the degree of physical activity. We multiply the basal metabolic rate by one of the coefficients corresponding to your load:
- inactive lifestyle: 1.2;
- minor physical activity (per week - up to 3 days): 1.375;
- activity of medium intensity (sports activities no more than 3-5 days): 1.55;
- significant activity (sports load daily): 1.725;
- very intense load (daily physical work, constant active training, competitions): 1.9.
- inactive lifestyle: 1.2;
How many calories does a man aged 35, weighing 77 kg, height 175 cm, need, provided that he is an assistant to the director of the company (the work does not involve too active movement) and goes to the gym three days a week?
The main exchange for these parameters: (9.99 * 77) + (6.25 * 175) - (4.92 * 35) + 5
We get: 769.23 + 1093.75 - 172.2 + 5 = 1695.78
We multiply the main exchange by the corresponding multiplier: 1695.78 * 1.55 = 2628.459.
This is the rate of calories that a man will need during the day to maintain weight. If he decides to lose weight, he will need a calorie deficit, which is about 400 kcal less than the calculated norm. Accordingly, calorie intake in excess of the norm will lead to weight gain.
An example of a Harris-Benedict calculation
This method works in much the same way as the previous one. But the formula is only suitable for people with an average weight (not for those who are overweight, and not for athletes with significant muscle mass).
The calculation is based on an indicator of the basic metabolic rate, that is, the energy reserve for 24 hours without physical activity.
- Men: 88.36 + (13.4 times weight) + (4.8 times height) - (5.7 times age)
- Women: 447.6 + (9.2 times weight) + (3.1 times height) - (4.3 times age)
- the minimum level of activity (without physical activity) - 1.2;
- low (load from 1 to 3 days within one week) - 1.375;
- moderate (load no more than 3-5 days) - 1.55;
- significant (6 or 7 days) - 1.725;
- very high - 1.9.
Average Daily Values
For those who would not like to use formulas, there are certain normative indicators for people of different sexes and different ages. These figures are averaged and are not individually accurate, but can serve as guidelines.
Determining these values, experts take into account gender, age, physical exercise.
For children and teenagers. For babies under the age of 1 year, 800 kcal is enough; up to 3 years - up to 1500 kcal. Preschoolers under 6 years old - no more than 1990 kcal. Children under 10 years old need 2400 kcal per day.
At puberty, girls 14-18 years old need approximately 2800 kcal per day, boys of the same age - about 3200 kcal.
For adults from 18 to 40 years old. An adult man can consume up to 3000 kcal per day and increase this number by another 1000 if his activity involves physical activity. grown woman can consume up to 2600 kcal and about 3300 kcal - during physical exertion. For a pregnant woman, at least 3200 kcal per day is recommended, for a nursing mother - 3500 kcal.
For the senior age group from 40 years. For men, 2800 calories are enough, for women - 2400. With physical activity, both can add about 200 calories. For men over 60 years old, it is better to consume no more than 2500 calories, for women - no more than 2200. Up to 2200 calories per day is the norm for people over 70 years old.
calories for good health
If you want to restrict yourself in food in order to lose weight, it is better to “subtract” no more than 400 kcal from your diet. It is not recommended to reduce the daily rate to less than 1200 kcal.
What happens when there are very few calories in the body - for example, during an "extreme" diet or a conscious fast, undertaken to lose weight as soon as possible?
- The basal metabolism decreases, the body saves energy - this negatively affects both activity (including sexual activity) and well-being.
- Catabolic processes begin, that is, the body processes its own muscle fibers, trying to turn them into energy.
- Digestion of food and metabolism deteriorate, and the body lacks nutrients and vitamins.
- When a person decides to return to his usual diet, the body, which is shocked by a recent hunger strike, spends energy economically for some time, and “stores the unused” for future use. That is why all the lost kilograms come back again, and often the weight is more than before.
The amount of consumption of certain dishes will allow you to maintain a balanced diet. After all, in addition to calories, you should pay attention to the presence of proteins, fats and carbohydrates. Especially if a man is trying to lose weight. In addition, the rate of calorie intake per day is also important for those who engage in hard physical labor or regularly exercise, visit gyms. Without required amount kcal for this simply will not have enough strength. At the same time, with an excess of calories, body weight will gradually increase and there will be a problem on how to lose weight.
Food is an essential element that no one can do without. At the same time, you need to consume a certain amount of products that allow you to fill the body with the necessary substances, and also give the necessary energy for the activity of a man.
Received from food products energy is measured in kcal. On the label of any of them, you can see the column in, which indicates the number of calories per 100 g. Depending on which product is consumed, the minimum calories that the body will receive will be different. At the same time, it is also worth paying attention to other elements that an adult man should use every day. These include proteins, fats and carbohydrates. The latter, in turn, can be of various types.
The most significant points in the calculation are:
- The weight. The higher this indicator, the more body energy is needed to keep the mass of the body unchanged.
- Growth. AT this case m, the same dependence applies as for weight. The larger the person, the more calories he needs.
- Age. The younger you are, the more calories you burn.
- Indicator of physical activity, frequency of sports activities.
The most accurate formulas for calculating the norm of calories
There are many formulas that allow you to determine the daily calorie intake. The most accurate and popular are two: the Mifflin San Jeor formula and Harris-Benedict. Despite the differences in setting the coefficients, they are based on the same indicators: height, weight, age, physical activity. The latter was created a century ago. Of course, to date, several amendments and adjustments have been made to it. The Mifflin-San Geor formula was invented relatively recently. But, despite this, it quite accurately determines the daily calorie intake, depending on the indicators.
When calculating, one of the following indicators of physical activity can be used:
- With passive behavior, the absence of regular sports, a coefficient equal to 1.2 is used.
- If there are regular visits to the gym (3 times a week), then this indicator should be 1.375.
- With more frequent training (5 times a week), the coefficient rises to 1.4625.
- For frequent training and work that involves hard physical labor, a factor of 1.6375 must be used.
- If classes in the gym are more frequent and can be held several times a day, then an indicator of 1.725 should be used.
- With frequent sports that take place several times a day, which are supplemented by work with physical labor, it is necessary to use a coefficient of 1.9 in the formula.
Harris-Benedict Formula
They look like this:
(88.36+13.4*body weight in kg+4.8*height in cm-5.7*number of years)*physical activity index
Initial data:
- Height - 184.
- Weight - 88.
- Age - 40.
- Physical activity - 5 times a week visit the gym.
The calculation will look like:
(88.36+13.4*88+4.8*184-5.7*40)*1.4625=2812 kcal.
Mifflin-St. Jeor formula
The original formula looks like this:
(10 * weight kg + 6.25 * height in cm-5 * number of years + 5) * indicator of physical activity.
With the same initial data that were given above, the calculation will be as follows:
You constantly hear advice from nutritionists that in order to achieve results in the fight against excess weight, you must definitely reduce your calorie intake or reduce the calorie content of your diet. Calories are a very important factor in maintaining, losing or gaining weight. Previously, the calorie was widely used to measure energy, work, and heat. But at present, it is used mainly only to assess the energy value ("caloric content") of foods. Typically, the energy value is indicated in kilocalories ("kcal"). And how to determine the need of a person in calories? We will talk about this now.
The calorie content of food refers to the amount of energy that the body receives when it is fully assimilated. To determine the complete energy value food, it is burned in a calorimeter and the heat released into its surroundings is measured water bath. The energy consumption of a person is measured in the same way: in a sealed chamber of the calorimeter, the heat emitted by a person is measured and converted into "burned" calories - this way you can find out the physiological energy value of food. In a similar way, you can determine the energy consumption for life and activity for any person.
Our daily calorie requirement is metabolism multiplied by the exercise factor. You can calculate the number of calories for yourself using the formula, which is based on the average basal metabolic rate, equal to one kilocalorie or 4.184 kilojoules per kilogram of weight:
1 kcal/kg x nominal weight (in kg) x 24 hours. For example:
1 kcal/kg x 70 kg x 24 h = 1680 kcal.
For a person with a height of 170 cm and a weight of 70 kg, the nominal weight is determined by the formula: nominal weight (in kg) = body height (in cm) - 100 = 70 kg.
The daily calorie content of a person depends on a number of factors: body weight, gender, age, physical activity and some others. Persons engaged in physical labor of medium intensity spend about 2500 kcal per day. For seniors over 70 daily requirement in energy is: for men - 2200-2000 kcal, for women - 2000-1700 kcal.
For expectant mothers, starting from the fifth month of pregnancy, it increases to 3200 kcal. For nursing mothers - up to 3500 kcal. Dramatically increase the energy consumption of sports.
The average rate of proteins included in the daily diet of an adult, depending on the intensity of labor, is 80-120 g (or 1.3-1.5 g per 1 kg of weight), of which animals - at least 60 g (with heavy physical labor For pregnant women, the norm of proteins is 150 g). The amount of carbohydrates is 400-600 g, including (already from childhood) vegetable - 30%. The caloric content of the diet for a woman is about 10-20% lower (determining the need for calories and nutrients should be carried out based not on the actual, but on the normal weight, which means the corresponding person of a given age, sex, height in the presence of a normal layer of subcutaneous fatty tissue).
Basic conditions rational nutrition and diet are as follows:
A variety of food, that is, the presence in it of all the main elements - proteins, fats, carbohydrates, mineral salts, vitamins and water (the content of proteins, fats, carbohydrates should be 1: 1: 4). Monotonous food quickly becomes boring, which leads to a decrease in appetite, and therefore to a decrease in the secretion of juices by the digestive glands;
. correct distribution daily ration(by 3, better - by 4, and according to some sources - even by 7 receptions), which improves the process of digestion and absorption of food and does not cause a feeling of hunger (the feeling of satiety persists as long as the food is in the stomach - meat, especially fatty varieties, delayed by 4-6 hours, low-fat fish meals leave it faster; potatoes, legumes are digested within 3-4 hours, and bread, vegetables, cereals - 2-3 hours). Approximately, you can adhere to the following scheme: 1st breakfast - 25-30%, 2nd breakfast - 10-15%, lunch - 35-40%, dinner - 15-20% of the total caloric intake (dinner meals should consist of light dairy products digested by the body, leaving the stomach faster). With 3 meals a day, breakfast should be 30%, lunch - 40-50%, and dinner - 20-25% of the daily diet;
. eating at certain intervals, due to which a conditioned reflex is developed - as the time for eating approaches, gastric juice begins to stand out, appetite appears, which, in turn, contributes to its good digestion and assimilation. With irregular nutrition, the activity of the digestive glands is disrupted, their activity decreases, which favors the development of diseases. gastrointestinal tract;
. observance of moderation in food (do not overeat, get up from the table with a desire to eat more). Overeating negatively affects the activity of the digestive glands in the direction of their oppression, and in combination with a sedentary lifestyle is often the cause of obesity;
. slow food intake, with good chewing, because the act of chewing not only contributes to the grinding of food (carbohydrates) in the oral cavity, but also stimulates the secretion of gastric juice;
. eating in an environment conducive to the stimulation of the food center in the brain and the activity of the digestive glands (beautiful table setting, nice smell write and, of course, tasty food);
. compliance with the established rhythm of nutrition on holidays and weekends.
The diet recommended by the Institute of Nutrition is mainly restricted by carbohydrates, with an unexpressed reduction in fat. Currently, the importance of fats, especially animals, in the pathogenesis of obesity has been established, therefore, a significant reduction is proposed (ratio of animals and vegetable fats- 50:50). Recommended as a source of animal fat butter. Vegetable oils are best consumed unrefined.
Products - sources of carbohydrates - should have low and medium glycemic index. From vegetables, preference should be given to non-starchy ones.
The first dishes are cooked on vegetable broths. Garnish for second courses - vegetables. It is desirable that they undergo minimal heat treatment.
An example of a daily diet for 800 kcal
1st breakfast: vegetable salad With vegetable oil- 150-170 g, coffee without sugar - 200 g.
2nd breakfast: apple - 100 g.
Lunch: borsch or vegetarian soup - 250 g, boiled chicken - 120 g.
Snack: rosehip broth - 200 g.
Dinner: vegetable stew - 150 g.
An example of a daily diet for 1200 kcal
1st breakfast: boiled meat - 50 g, non-starchy vegetables - 100-150 g, coffee or tea with milk without sugar - 200 g.
2nd breakfast: fat-free cottage cheese - 100 g, tea with milk without sugar - 200 g.
Lunch: borsch or vegetarian soup - 1/2 portion, beef stroganoff - 50 g, vegetable stew- 120 g, compote without sugar - 200 g.
Snack: 1 apple - 100 g.
Dinner: boiled fish - 100 g, boiled potatoes 100 g, tea with milk without sugar 200 g.
At night: kefir (yogurt, yogurt) without sugar - 200 g.
| basal metabolic rate x exercise |
|||||
| 1.2 kcal-day |
1.4 kcal/day |
1.6 kcal/day |
1.8 kcal/day |
2.0 kcal/day |
|
| Women |
|||||
| 15 to 19 years old |
1460 | 2000 | 2300 |
2600 |
2900 |
| from 19 to 25 years old |
1390 | 1900 |
2200 |
2500 |
2800 |
| from 25 to 51 years |
1340 | 1900 |
2100 |
2400 |
2700 |
| from 51 to 65 years old |
1270 | 1800 | 2000 |
2300 |
2500 |
| after 65 years |
1170 | 1600 |
1800 |
2100 |
2300 |
| Men |
|||||
| 15 to 19 years old |
1820 | 2500 |
2900 |
3300 |
3600 |
| from 19 to 25 years old |
1820 | 2500 |
2900 |
3300 |
3600 |
| from 25 to 51 years |
1740 | 2400 |
2800 |
3100 |
3500 |
| from 51 to 65 years old |
1580 | 2200 |
2500 |
2800 |
3200 |
| after 65 years |
1410 | 2000 | 2300 | 2500 |
2800 |
* - indicators refer to people with normal weight and physical activity. For overweight people, pregnant and lactating women, amendments are needed.
Our calculator is designed for those who follow a flexible diet, or just want to switch to a flexible diet.
The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:
- you need to stick to your individual level daily consumption calories;
- respected correct ratio proteins, fats, carbohydrates.
That is, you must provide your body with a stable intake the right amount calories and the required ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an infinite number of foods and dishes.
When using a flexible diet, you not only count the total number of calories consumed, but you also need to manage the ratio of BJU.
For example, you can spend your entire calorie budget on breakfast pancakes, but remember that you need to provide right amount fats and proteins. And do not be surprised that by lunchtime you may feel tired - you have used up all the carbohydrates and now you have no energy left.
Use this calculator to calculate your daily calorie intake and optimal macronutrient ratio based on your age, height, weight, gender and level of physical activity. Use these results for a flexible diet to lose, maintain or gain weight muscle mass.
Physical activity level
A high level of physical activity is accompanied by a higher calorie expenditure. To accurately control calories burned (and therefore calculate the daily calories required for consumption), you need to determine how many calories you burn in sports: use ours for this.
Too much physical activity, combined with a low calorie intake, can lead to muscle catabolism (destruction of muscle tissue), which in turn slows metabolism and loss of energy. excess weight. Metabolism usually starts to slow down after 3 days on reduced calories.
Weight loss and fat loss do not always mean the same thing: weight can go away due to muscle loss, while the amount of adipose tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macronutrients - BJU.
Incorporate regular physical activity into your new image of life helps to maintain the level of muscle mass even with a calorie deficit.
But remember:
- 5-25% of the total energy consumption the body spends on physical activity, and this is not only special fitness classes, this includes walking, doing our daily activities, etc .;
- about 10% of energy is spent on digestion of food;
- about 60-80% of the energy is spent on the basic vital activity of the body.
Therefore, physical activity will certainly help in the process of losing weight, but, nevertheless, the most important thing is to limit calorie intake.
Moreover, it should be borne in mind that the body can spend a limited number of calories per day, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, the body optimizes daily calorie expenditure and spends less calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.
Physical activity is very important in itself, for both physical and psychological health, but with it we can regulate a maximum of 5-25% of our daily energy expenditure.
What happens if there are too few calories? Can you lose weight just by dieting?
With an extremely low calorie intake, muscle catabolism begins, muscles melt, and accordingly, the body begins to spend less energy on its main life activity. That is, your basal metabolism decreases. And this means that as soon as you return to your usual diet, you will not only regain your weight, but also gain more. Therefore, it is very important:
when losing weight, it is imperative to introduce physical activity, this will help not to lose muscle mass while reducing calorie intake or even increase it, which means increasing basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your regular diet.
Macronutrients: proteins, fats and carbohydrates
Squirrels
Proteins are important for the growth of new tissues as well as for the repair of damaged ones, which is exactly what happens when you exercise.
Squirrels should be yours best friends if you want to gain or maintain muscle mass.
But proteins are not only muscles, they are also a feeling of satiety that will help you stick to your diet.
Protein Sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.
Fats
Fat is often mistakenly demonized.
Fats can be very helpful in achieving your body shaping goal, they also affect hormones - too little fat can be detrimental to the body.
25% of all calories in a flexible diet come from fat. This can be adjusted later, but this is what the initial proportion looks like.
Fat sources: olive oil, Coconut oil, natural peanut butter and others nut butters, avocado, almond, Walnut, cashew, red fish, mackerel, egg yolks.
Carbohydrates
Your body uses carbohydrates to make glucose, which is our body's preferred fuel or energy source. They are what make it possible for us to stay active.
Fiber, which is important to keep an eye on if you want to stay healthy, is also a source of carbohydrates, but it does not contain calories.
Sources of carbohydrates: to rupees and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.
Carbohydrates are simple and complex.
Complex carbohydrates
Complex carbohydrates are absorbed more slowly, which means that the energy released during their processing is distributed by the body evenly to its vital activity, without turning into fat reserves. And more importantly, energy from complex carbohydrates is evenly released within 3-4 hours, which means that all this time the body will have enough energy and it will not require additional food.
Usually foods containing complex carbohydrates have more dark color than simple ones.
Examples — oats, Brown rice, starchy vegetables, whole wheat bread.
simple carbohydrates
Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then there is a breakdown.
Examples — White rice, White bread, cookies and sweets.
Frequency and serving size
A large portion for one meal, even with daily allowance calories can lead to fat storage.
This happens in a manner similar to the assimilation simple carbohydrates principle: the body immediately receives a lot of calories, a lot of energy, the body may not have time to use it all, and then some of the energy can be deposited in the form of fat.
If daily ration break into large quantity small portions - then each meal will receive fewer calories that the body will absorb more likely. Also in this case, the load on the digestive organs is reduced - the stomach, pancreas, etc.
In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity the body also uses more energy. But you should not lie on the couch or sleep after eating.
calories for fat loss
There is an opinion that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you get rid of a pound of fat per week.
In fact, everything is not quite right.
In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the stage of a plateau - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What the warning comes from:
Always try to strive for daily consumption calories at the "Normal Weight Loss" level.
The level "Extreme Weight Loss Rate" is the most extreme and dangerous to health. Do not try to immediately switch to it in the hope of a quick effect. The end result may be the opposite of what you want. This option provides the most low level calorie intake, which generally can be considered. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.
Weight Loss Plateau - Why When You Reduce Calorie Intake, Weight Stops Falling
Over time, the body adapts to the reduced calorie intake.
The body begins to use energy more efficiently - it slows down the metabolism, so it burns less fat. That is why many achieve a plateau (stop) weight loss.
At this stage, the only option is to speed up the metabolism by:
- increased cardio, strength training,
- the use of "deceptive" food (i.e. periodically introduce high-calorie foods into the diet);
- periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie intake by day); Link
- changes in the proportions of macronutrients.
Important:
Only reducing the number of calories in the absence of physical activity will slow down the metabolism, and the moment you return to the "normal" diet, the weight will return. Try to pay more attention to the exercises.
Learn to eat slowly - studies show that people who eat fast tend to be overweight.
zigzag diet
For more effective weight loss it is recommended to follow a diet according to the “zig-zag” principle, that is, it is necessary to alternate days according to the level of calorie intake - sometimes less than the norm, then more than the norm, leaving an average of the calculated number of calories. This prevents the body from adapting to reduced calorie intake and slowing down the metabolism.
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