EntranceHow many calories do you need to burn per day to lose weight. How many calories do you need to burn per day to lose weight Milk and dairy products
The fight against extra centimeters is not easy, you will need a lot of strength and will to win. And a positive result can only be achieved by those who went straight to achieving their dreams.
Often, if a woman was overweight, she justified it not with her weak will, but with some kind of health problems, genetic predisposition, a riot of hormones - whatever. Indeed, sometimes it is difficult to admit that simple laziness is to blame.
So how many calories do you need to burn to get rid of 1 kg of fat?
It is believed that in order to burn 1 kg of fat, you need to spend 7700 kcal. Nutritionists advise losing weight by 2-4 kg per month (exactly). Accordingly, in order to safely lose 0.5 kg of fat per week for the body (keep in mind that the plumb line will be slightly larger due to lost water, muscles, etc.), it is necessary to create a calorie deficit of 3850 kcal per week, which is 550 kcal per day (3850:7).
It is this calorie deficit that needs to be created in order to remove 2 kg of fat per month.
If you have low physical activity, that is, you lead a sedentary lifestyle, do not do any kind of sports, you should multiply the number obtained by the formula by 1.2. If you do at least fitness 1-2 times a week, then you should multiply the result by 1.375. If your daily activity is average, that is, you play sports up to 5 times a week, multiply the resulting number by 1.55. With higher activity - by 1.725. Are you a professional athlete? Then at 1.9.
Let our example be a 38-year-old girl, her weight is 81 kg, her height is 160 cm. With this height, the excess weight is about 15-20 kg. The girl's activity during the day is average. So:
- 9.99 x 81 + 6.25 x 160 - 4.92 x 38 - 161 = 809.19 + 1000 - 186.96 - 161 = 1461.2 kcal;
- 1461.2 x 1.2 () = 1753.5 kcal to provide the body with the necessary energy and not gain weight (for those who have not been on diets before).
The woman in our example has, so she needs to reduce her calorie intake and add physical activity. In order to lose weight, it is recommended to reduce the intake of calories by 10-15%. So, in our example, 175-260 kcal.
So, for a woman in our example, the corridor of calorie intake during weight loss will be 1493-1578 kcal. That is, its calorie deficit will be 175-260 kcal per day.
Important!
Remember: under no circumstances should you reduce calorie content below 1200 kcal per day (for men, not less than 1600 kcal), because you will introduce the body into a hungry position and lack of energy. Unfortunately, today many diets are advised to reduce the diet to 500-1000 kcal, and this is not safe and threatens with serious problems.
Our metabolism works non-stop, burning calories not only during exercise, but also during rest, sleep, and even digestion. To burn more calories, it is not necessary to force yourself to exercise for several hours a day. 3-5 workouts per week for just one hour are enough, but you will have to increase the level.
What everyone can do:
- Choose one that you can maintain from week to week - it can be either three or five 60-minute sessions.
- Increase your calorie expenditure by walking more often, skip the elevator, go shopping yourself, move more at home, find yourself an active hobby, or even get into the habit of doing light cardio on a simulator or a simple set of exercises while watching your favorite show.
- Eat real whole foods - cereals from unrefined cereals, poultry / fish / eggs / cottage cheese instead of sausages and sweet curds, vegetables and fruits, unrefined oils, nuts and seeds. Your body will get more from whole foods useful substances and spend more calories on digestion.
Accordingly, we will advise the girl from our example to reduce the calorie content of the diet by 175-260 kcal per day and keep the calorie corridor of 1493-1578 kcal. And every day to apply physical activity, burning an additional 290-375 kcal, achieving a calorie deficit of 550 kcal per day. How can you burn extra calories?
It will even be enough just 50-80 minutes daily, but if you start going to the fitness room, then it's just wonderful! So you will not only increase calorie consumption, but also unwind, strengthen the muscles of your body and improve the proportions of the figure.
Note that the calorie requirements of a person who exercises regularly are higher than those of someone who does not exercise at all.
Remember that the lower your weight, the fewer calories your body needs for overall metabolism. Therefore, you need to recalculate the calorie corridor after losing every 5 kg.
So, we have learned how to calculate how many kilocalories your body needs to burn per day in order to start losing weight. By counting calories, you do not have to deprive yourself of a variety of favorite foods.
The right snack will help not only "survive" until dinner, but also become slimmer. How, when and what to eat for the benefit of the figure? We asked nutritionists and compiled a special memo for you.
We have been struggling with the habit of “biting” almost from early childhood: remember the favorite phrase of educators, mothers and grandmothers “Do not eat candy, otherwise you will ruin your appetite”? In part, they were all right: there really is no benefit in frequent and incorrect snacking (and candy is just one of them). Rather, on the contrary: simple carbohydrates and everything we love to snack on - buns, croissants, chocolates - lead to spikes in blood sugar levels, brutal appetite and provoke weight gain.
Proper snacking solves these problems. “If you’ve eaten fruit or nuts between meals, then for lunch or dinner, you can fill up on a smaller serving. This factor alone can help you lose weight., - says Marina Apletaeva, dietitian at the Alumed clinic. “And if the snack was protein - for example, something from dairy products - then it will also have a positive effect on metabolism, which is also important if the goal is to lose weight.”
What to eat?
Ideally, protein or fiber-rich foods. “Carbohydrate food, of course, is also suitable for the role of a snack, but on one condition - it is important to track its calorie content”- explains Marina Apletaeva.
When calculating the optimal calorie intake for a snack, be guided by your goals. Decided to get rid of everything superfluous? An intermediate meal should contain a maximum of 100-150 calories. Do you maintain a new weight and are “friends” with sports? You can “walk around” up to 200 kcal. Want to get a little better? Snack between 250-350 calories.
Don't want to calculate how many calories are in an apple slice? Take a look at our infographic, where we collected 10 snack options and calculated the serving size containing 150 calories. And at the same time, they calculated how long you will stay full, having a bite of one or another product. For contrast, along with healthy snacks (fruits, vegetables, yogurt), we also compared those foods that, according to nutritionists, are in no way suitable for the role of a proper intermediate meal (cookies, chips, sandwich).
Another trick that will help you become slimmer - the right combination snack foods. By combining liquid and solid meals in between meals, you put all your taste buds to work, activate enzymes, and improve digestion. That's why a small portion it makes sense to supplement yogurt with dried fruits, and fruit salad- a piece of soft cottage cheese.
When to eat?
Nutritionists recommend eating at intervals of 2-4 hours: during this time, the food will have time to digest, and you will get a little hungry. "Carbohydrate foods - fruits, dried fruits and some sweets - are well suited for the role of a second breakfast: they are best absorbed before 2 pm, and those eaten later are deposited in the fat depot", - explains Mila Gritsenko, the creator of the method of smooth weight loss and the author of the book Eat and Lose Weight.
An ideal afternoon snack can be dairy products or vegetables. True, not all. “After 14.00, you should give up beets, potatoes and corn: they have too much starch and sugar”- says Mila Gritsenko. Without harm to the figure, you can have a snack with a light salad, baked cheesecakes or eggplant rolls.
Potato calories: 160 kcal*
* average value per 100 g, depends on the variety and preparation method
Potato dishes are different rich taste and nutritional value. During the diet, it is important to choose the least calorie ones. Depending on the method of preparation of the vegetable, the indicator also changes. energy value.
The nutritional value of potatoes
Potato tubers are a source of not only complex carbohydrates, but also various trace elements, as well as dietary fiber. Due to the fiber content, the vegetable is useful for disorders of the digestive tract. Potassium contributes to the rapid removal of excess fluid and the normalization of the heart.
high calorie content raw potatoes(1 piece contains ~ 70 kcal, and 100 g - ~ 76 kcal) is due to a significant content of carbohydrates, mainly starch.
By their number, the vegetable exceeds all others, for example, beets and carrots. See. The share of starch, the concentration of which is highest in the tubers of the autumn harvest, accounts for over 20% of the total weight of the root crop. That is why a young vegetable does not have such a high energy value - about 60 kcal. During heat treatment, the calorie content increases markedly.
Calorie content of mashed potatoes
calories mashed potatoes may be low if milk with 0% fat or water is added in the process. One 100-gram serving contains about 85 kcal. When choosing a fatter milk, the indicator can increase to 35 units. Any oil greatly increases nutritional value dishes.
Puree will have a calorie content of 130 kcal if you add just one teaspoon butter(numbers change depending on its fat content).
You can reduce the energy value if you cook favorite dish in pots coated with ceramic, marble or Teflon. In addition, it is important to ensure that no more than 10 g of a fat-containing product is consumed per 500 g of root crops. Read about in our article.
How many calories in boiled, fried, baked potatoes
The dietary option for preparing a vegetable includes boiling it (about 85 kcal). In terms of energy value, boiled potatoes are inferior to pasta, wheat bread, bananas and buckwheat. Read about the calorie content of buckwheat. However, this applies only to cases where mayonnaise is not added, cream sauce or oil.
When cooking in a peel, the value almost does not change (78 kcal). Nutritionists recommend cooking a vegetable “in uniform”, since most of the beneficial elements are stored in the root crop.
The calorie content of a baked potato is identical to that of a boiled one, but any addition increases these numbers. You can reduce the starch content by leaving the vegetable in cool water for several hours. Fried potatoes contain 3 times more calories (up to 200 kcal).
The type of oil slightly affects the energy value: when cooking on olive, sunflower or cream, the numbers will be approximately the same. More details can be found in our publication. French fries contain about 310 kcal, and restaurants fast food a portion of a deep-fried vegetable will cost almost 280 kcal.
Potato calorie table per 100 grams
You can get acquainted with the energy value of a popular vegetable using the calorie table per 100 g.
Calorie content of potato dishes
Most dishes with a popular root vegetable can hardly be called dietary, so people who want to get rid of extra pounds should refrain from eating them.
Options for first, second courses and pastries with potatoes:
- soup with vermicelli - 69 kcal;
- chicken broth soup - 50 kcal;
- dumplings - 220 kcal;
- chicken stew - 150 kcal;
- rustic potatoes - 130 kcal;
- fried pies - 200 kcal;
- pancakes - 220 kcal;
- casserole with mushrooms - 170 kcal;
- homemade chips - 500 kcal;
- stewed potatoes with cabbage and onions - 95 kcal.
To meet the body's need for such important substances and elements as phosphorus, potassium, carbohydrates, it is necessary to eat about 300 g of a vegetable per day. A larger amount will increase the waist by several centimeters.
When choosing the least high-calorie meals You don't have to worry about gaining extra pounds. A starchy vegetable, consumed in moderation, will only benefit the body.
Today I burned 150 calories on the treadmill, and how many are in grams. And how many grams is 1 calorie. and got the best answer
Answer from Mary love[guru]
It's not so much the exercise on the treadmill that matters, but your nutrition. if you want to lose weight - give up dishes that contain: flour, sugar, potatoes.
The menu for the day is something like this:
breakfast - oatmeal in milk with a banana or other porridge (buckwheat with salad, rice with vegetables and scrambled eggs ...) - the main thing is without bread and without sweet tea and coffee. for green tea, you can eat dried apricots, for example.
Recommended for lunch vegetable soups without meat (borscht, soups from frozen mixtures with asparagus, carrots - look for such mixtures in supermarkets - they cost a penny)
for the second, again, porridge, salad, meatballs, anything - just not pasta and not potatoes! and no dessert!
for dinner - you can cottage cheese with a little! the amount of fruits, nuts (bananas, dried bananas, raisins, dates, whatever ... just not honey and not condensed milk and not jam!)
The main thing: to lean on proteins (seafood, cottage cheese, eggs ...), salads and slow carbohydrates (cereals).
You also need to drink about 2 liters of water a day! (preferably filtered and boiled).
in a couple of months of such a diet, you will lose weight very noticeably! and don't count calories, no need to starve!
Answer from Vladimir[guru]
probably not 150 calories, but 150 kilocalories (kK)?;) Here they already wrote what a calorie is, in system units - joules (J), 1 calorie is ~ 4.2 J. Joules also measure energy. So, again, let me remind you of physics, the class of commercials is 7th. 1J is the work that an organism expends in order to move a body weighing 1kg 1 meter. If everything is translated into running, then the body spends as many kK on its movement along a distance of 1 km as it "weighs". That is, for 60kg it is 60kK / km. Now about "how many grams", for example, bread is ~ 236kK / 100gr - i.e. ~ 64gr. white bread:)) . In fact, running at distances up to 15 km a day on a track with a slope of at least 2-3 degrees is a conversation... Yes, you will strengthen your muscles a little, but maybe you can drive some water if you don’t drink more later;) But no more than that .. . do not deceive yourself!
Answer from Max[expert]
the same as gram.
Answer from uu[guru]
Calorie (cal, cal) - an off-system unit of the amount of work and energy, equal to the amount of heat required to heat 1 gram of water by 1 kelvin at standard atmospheric pressure
It doesn't match the weight. Calorie is energy. When you burn energy, the body uses fat reserves to replenish. This is how calories are burned.
Answer from 3 answers[guru]
Hello! Here is a selection of topics with answers to your question: Today I burned 150 calories on the treadmill, and how many are in grams. And how many grams is 1 calorie.
Multiplicity of food intake - optimally three to four meals a day, good nutrition. The five to six meals recommended by some nutritionists are acceptable only with a sufficiently "active" and effective digestive system when by the next meal the stomach has already been freed from the overcooked and had time to rest and recover. Before eating and immediately after a meal - leisurely walks in the fresh air (exercise), which is good for digestion and will teach you not to overeat. The average (by weight and height) adult requires approximately 1500-2000 kilocalories per day, plus energy expenditure for walking (200-300 kcal per hour, at an average speed on a level road) or running (500-700 kcal / h, according to flat terrain). If you live on a diet, starving, trying to lose weight on a minimum of calories in food, respectively, the total calorie content of what you eat will be less.
Calorie portions of products:
A portion of ice cream - 150-200 kilocalories
Borsch, 500g - 200
A piece of bread - 50-100
Serving of boiled potatoes - 150
Lean / fatty meat (100g) - 200 / 400
Porridge fast food(bag) - 140
A glass of whole milk, 3.2% (fat content) - 120.
Chocolate bar Mars - 160
Butter sandwich - 200-300
Portion of pasta (150g) – 250
Candy - 50
Sugar (1 teaspoon) - 25.
Ham sandwich - 200
Cheese sandwich - 150-200
Fish - 150-200
Compote - 120
A piece of cake - 300 (in fatty varieties - more calories)
A cup of coffee with milk (no sugar) - 50.
Apple, medium size (about 150 grams), red / green - 80/40
// green and yellow apples - generally healthier than red ones, they contain fewer calories
Banana - 80
A glass of grape juice - 100 kilocalories
A varied diet, balanced in quantity and quality composition of products, taking into account the individual conditions of human life, physical activity - contributes to the natural normalization of weight. The body needs a sufficient amount of proteins, fats, carbohydrates, vitamins and mineral salts.
The proportions of food intake during the day: the calorie content of breakfast should be 35% of the daily norm, by the number of calories, lunch - 40%, dinner - 25%.
After meals, you can take fat-soluble vitamins A, D, K, E, as well as supplements containing potassium, sodium, and iron.
Dietary cereal bran (in the form of cereals, granules or flakes), rich in fiber, vitamins and trace elements - should be included in daily ration, at diet food, but they need to be taken in a strictly limited amount (this is "heavy for the stomach", indigestible food, which, moreover, increases in volume due to swelling in water). The bran should not have large husks. Contraindications to taking bran: exacerbation of gastric ulcer, gastritis (a doctor's consultation is needed). Quantity restrictions - two tablespoons per meal, in total - up to 70 grams (6 tablespoons) during the day (depending on the percentage of fiber, that is, dietary fiber). Low-carbohydrate wheat bran - have a calorie content of about 170 kilocalories per 100 g of dry weight.
Many nutritional problems can be avoided by reducing the amount of refined concentrates (sugar, fatty cottage cheese) eaten, which "hit" the organism, causing overload in the form of sharp jumps in blood sugar and cholesterol levels, etc. It is enough, at least, to recall caries, pancreatitis and excess weight from obesity, the development of which is promoted by refined carbohydrates and fatty foods, in order to appreciate their overall negative impact on the human body.
Sweet foods in their natural form, thanks to fiber, "give" sugar gradually, so after eating them, blood sugar levels do not rise as quickly as after a glass of freshly made pineapple or grape juice, where the fiber is gone. Therefore, even diabetic patients can eat fruits and vegetables in moderation. Interestingly, if you feast on honey along with honeycombs, there will be no jump in sugar, because wax prevents the rapid absorption of fructose and glucose into the blood, although not as much as the fiber found in vegetables and fruits.
Products that cause a rapid jump in blood sugar levels: chocolate, condensed milk, ice cream, marshmallows, caramel, marmalade, halva, waffles, sherbet, cakes, cakes, jam, jam, fruit compotes, honey, sugar, sweet wines, carbonated drinks with sugar syrup(in in large numbers contain easily digestible, "fast" carbohydrates). It is relatively safe to consume sugar in the amount of one teaspoon per meal (better - "in a bite" or in the form of 1 candy). Preferably - the use of cane ("brown") in the diet unrefined Sahara. With compensated diabetes, you can use natural sweeteners (xylitol or sorbitol), but their use should be limited - no more than 30 grams per day.
Artificial sweeteners (aspartame, cyclamate, saccharin, acesulfame and other "chemistry") are toxic in large doses. When heated strongly, they become carcinogens. It is believed that their use at the rate of 2.5 mg per 1 kg of body weight per day is safe, but there is still not enough research on them.