Not to gain excess weight in the absence of metabolic disorders, it is quite simple, if you eat right, avoiding overeating. In order to cope with this task, calculate the calorie needs of your body. Slightly reducing the resulting figure, you can quickly get rid of interfering kilograms.
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You will need
- - paper;
- - a pen;
- - table.
Instruction manual
1
Use the Harris-Benedict formula to determine how many calories you need to consume during the day for you.
Calories (for men) = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Calories (for women) = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
This formula allows you to determine the daily calorie needs of a person whose body is at rest.
2
Determine your coefficient of physical activity - the ratio of all energy consumption during the day to the main metabolism of the body. This indicator depends on the type of activity that you fill your day with.
3
Use the table of instant values of physical activity coefficients for various types of activity (for example, 4
Make a table for yourself in which in the first column indicate the type of activity; in the second, the amount of time spent on this work; in the third - activity coefficient for this type of activity (from the table); in the fourth, the product of the numbers of the second and third columns.
5
Add up the sum of the numbers in the second column, it should be 24, i.e. the number of hours in a day. Add the numbers of the fourth column and divide them by 24. You will get your coefficient of physical activity.
6
Now multiply the number of calories your body needs at rest (you calculated it in step 1) by the resulting coefficient. Thus, you calculated the daily calorie requirement of your body. Do not exceed this value to maintain your current weight.
7
Reduce the amount of calories consumed per day by 15-20% to lose weight. However, do not reduce your daily calorie intake by more than 20%. Because in this case, the body will begin to experience stress, and your weight will cease to decline.
note
Do not forget that children, pregnant and lactating women need to consume more calories and not adhere to strict diets if there are no doctor's prescriptions for this.
Useful advice
To calculate how many calories you consumed during the day, you can use the calorie calculator (for example,