Almost all of us are familiar with the concept of “kilocalorie”. And those who are trying to keep track of the figure know that the number of calories per day must be calculated so as not to exceed the permissible norm. However, often, despite all the calculations, extra pounds still continue to appear. What is the problem? Why does the long-awaited result never come? Let's find out.
First you need to deal with the very concept of "calorie". This is the unit that characterizes the amount of energy entering your body with a particular food product. It is necessary in order for our body to always be able to develop correctly and fulfill its functions. When we find out how many calories a day we need for normal life, we will learn how to compose our menu so as not to exceed the allowable limit, lose excess weight and constantly keep ourselves in great shape.
In order to lose extra pounds, you need to find out how many calories you need to consume, and how they will then be burned, getting into your body. A very important point in this is that a person who eats on such a system should have enough energy reserves for a day. If he is haunted by a constant feeling of tiredness, then his regimen must be reviewed.
There are several more points that determine how many calories a person needs per day to maintain a normal level of life. First of all, it is gender, age, occupation, level of physical activity.
So, for starters, we note that the minimum number of calories is 1200 units. For a man, on average, their required number should be about 2900, and for a woman - 2200. But if a person is configured to lose weight, then the body needs to create conditions for a calorie deficit, so their minimum reference amount will be the best guideline, i.e. 1200.
As it turns out, counting how many calories a day goes into our body helps us not only lose weight, but also bring ourselves to order and system. Watching yourself is an art based on high-level self-organization.
Initially, you should decide how many calories your body should receive daily. If you have always consumed at least 1200, you cannot limit yourself to 1200 at a time. You need to do this gradually: approximately 100-200 per day.
Very often the question arises of how much calories a day a pregnant woman should receive. Remember that the phrase “eat for two” is a simple convention. Indeed, overweight will negatively affect both the mother and the baby, and the entire process of childbirth. Of course, you can’t strictly limit yourself to everything, but it’s also not recommended to relax.
By the way, muscles consume calories much more than fat. Because the more muscle in the body, the faster the decrease in body weight. But the fat layer should not be less than 15% of the total, this can be detrimental to the female body. So, subsequently, menstruation can stop and even infertility develop.
The number of calories per day that you need to consume will help you calculate the table where the products and their energy value are indicated . But in order to achieve the goal, it is also necessary to take into account some more nuances:
- Breakfast should contain up to 50% of the daily allowance of daily calories.
- You need to eat in small portions, but often.
- Eating foods that contain complex carbohydrates, such as cereal and whole grain bread, is very beneficial.
- You need to drink at least 2 liters of water per day.
- Eat should be varied.
- You do not need to eat anything 3 hours before going to bed.