What Is a Calorie Deficiency? How To Calculate and Create Calorie Deficiencies

 

 What Is a Calorie Deficiency? How To Calculate and Create Calorie Deficiencies

The fight against obesity has become the whole scourge of modern society and it is difficult to solve a personal problem for every third population of the planet Earth. Improper diet, office work, an unwillingness to engage in exercise leads to the emergence of unnecessary warnings, which do not bother at first. When conditions get out of control and become critical, man rushes from one diet to another, losing weight and then gaining weight rapidly, and the circle closes.

 

For every sudden discharge of body weight required to be even more dramatic set of health problems, depression and, as a consequence, reduction of the overall quality of life. In fact, optimal for weight loss is not necessary to apply a lot of effort to prepare a separate diet, limiting yourself to diets, one of the best energy systems - a calorie deficit. Depending on it, you can without too much work to get rid of tens of warnings and not meet with them in the future.

INDIVIDUAL AND PERSONAL RIGHTS FOR MEN AND WOMEN

Before calculating the deficit of calories to lose weight, you need to know the ideal parameters of your body and understand, it is important to seek some weight.

In nature, there are three types of constitution, and representatives of each of them gain and lose weight in different ways:

 

• asthenic. Representatives of this type of thin bones, long and slender arms, legs and neck. They are physically active, accelerated metabolism, slowly gaining weight and are unlikely to be overweight. With such raw data you can lose weight in a few months without much problem.

 

• normostenicheskaya. Gold mean, people with such a structure were more lucky of all, they had a well-rounded figure, pretty good metabolism and not much chance of getting fat, even allowing some flaws in the diet.

 

• Geperstenichesky. Representatives of the big bones of this type and not very tall, by which the figure looks stocky and plump. People are most likely to be overweight and need to very carefully follow the diet. Representatives of this type of weight loss technique is not fast, but do not give up, a little perseverance and work will bring results.

 

To understand whether a particular person has a problem with overweight, you can use the tables of its previous development. The average weight should be equal to 110 minus growth, t. E. For a person 170 cm in height would be the ideal weight of 60 kg. This rate varies with age, and about age 50 already has to take 100, and therefore, for all the same person 170 cm in height would be appropriate for the weight of 70 kg. If the deviation from the norm is slightly, calculating the calorie deficit and compliance with the energy supply plans for a couple of months will help bring the body and mental state back to normal.

 

HOW TO CALCULATE THE PERFECT CALORS FOR PERFUME BASIS ON THEIR BODY OF KNOWLEDGE

To define the optimal calorie deficit, we must take into account not only the overall average of the table, but also the individual parameters of the body. One of the best indicators for the calculation and determination of the optimal weight is considered to be part of the mass index. This is calculated simply by dividing the body weight in kilograms by the height (in meters) squared. The resulting ratio must be compared with the standards and determine whether diets are important. The deficiency of calories in each case requires a different approach.

BMI and recommendations for weight management

Up to 16 critical body weight loss, risk of health problems

16-18.5 pounds

18,5-24.5 small butt

30-39.9 Obesity is a health risk

over 40 years of obesity, a high risk to health

When deciding to be serious at losing weight or choosing the right energy supply system to maintain weight loss, you can calculate the individual calorie deficit. The correct calculations are the key to success in achieving a goal for the optimal time and without harm to health.

 

HOW TO CALCULATE A PERFECT CHALLENGE TO LOSE APPENDIXS AND RESULT IN PREVENTION

To lose weight and not gain weight in the future, you need to follow a certain rules - the number of calories consumed per day should be equal to the difference between calories burned and their deficit. It seems to be quite complex and not easily understood. That is, the "calorie deficit" system power supplies are simple, easy to understand and operate.

 

ANALYSIS OF FIRE CHALLENGES DURING THE DAY

To determine our formula indexes first calculate the number of calories burned per day. For this reason there is a special formula by Harris - Benedict. It is a basic metabolic rate, multiplied by the activity coefficient.

 

The calculations of the metabolic base are calculated by the formulas given below, where the weight, height and head are in kilograms and centimeters, respectively.

 

BMR (men) = 66.5 + (13.75 * w) + (5.003 * height) - (6,755 * head)

 

BSM (female) = 655.1 + (9.563 * w) + (1.850 * height) - (4.676 * head)

 

activity factor - a constant value run through tables and

 

Table calculates coefficient activities

in life behavior 1.2

Light exercise 1-2 times a week 1,375

Average level of physical activity, sport 5 times a week 1.55

Loads, daily sere 1.725

The resulting calculation will mean the number of calories consumed per day, depending on you, and you need to count a calorie deficit for weight loss.

 

THE FOLLOWING PROBLEMS OF THE PERFECT CALLOR

Very often you can find advice on the uses of 500, 700 or 1000 calories less, but you have the wrong advice. One person may not be enough deficit, and you will be happy in terms of weight loss, not seeing results. Another will start to lose weight too quickly, creating unacceptable for initially behind deficits, and get not a pretty figure, and poor health and will show unfulfilled cherished desire to lose weight. Calorie deficiency should be calculated as a percentage of the total number of calories burned per day.

 

To understand a calorie deficit for weight loss to take as the norm, you need to decide how intense is the desired weight loss. Optimally, if a person will waste about 700 grams per week. It does not have a lot of stress on the body, and it is ready to part with excess weight, without creating extra reserves in the slightest deviation from the diet.

HOW MUCH IS PERFECT, THOSE WHO WANT THE MOST SHOULD CHOOSE

The percentage of calorie deficit is divided into three types:

 

• Soft reset weights - from 10 to 15% of calories burned per day. Choose a calorie deficit, the menu can be almost no value, eliminating excess sugar, fatty meat and high-calorie dairy products. Such a gradual weight loss will not cause stress in the body, it is easy to follow and not too tight. Subtract only slow weight loss, which may please those who like quick results. In inexperienced people may have problems with the violation of the diet, because "by chance" to eat those extra 200 calories a lot easier than the 600 or 800, and thus the results may not be obtained.

 

• Moderate weight relief - from 15 to 25% of calories burned per day. The faster I want to get rid of the extra kilos, the larger should be the deficit. When choosing a moderate version the weight will be gained more quickly, but also the dietary restrictions are much more significant. We will have to completely overhaul your diet to determine what foods are on the list are most high-calorie and reduce their energy to a minimum. Get yourself an extra dose of food can increase physical activity, you will increase BMR, and hence allowable amount of calories. Plus this option is a fairly rapid weight loss, and the values ​​are even harder to disrupt. The downside is the strong self-control and more stringent restrictions.

 

• Rapid weight relief - from 25 to 50% of calories burned per day. This option is good for people who want to quickly lose weight for medical reasons. People with more weight will see a better result and will be awakened by the more successful work on your body, but if you need time to relax and move on to a more gentle treatment. Learn what should be a calorie deficit in a new title, and the figures from it. Plus this method is fast and sharp results, minus the constant feeling of hunger that may not be a constant companion of life.The most important rule, which is recommended to strictly adhere to, to find out for themselves how to create a calorie deficit for weight loss, said it was difficult to eat a little and a lot of training. If the decision is not only on the fight against excess weight, but also about the tightening of muscles through active training, you need to consider the number of calories consumed. They should be sufficient for cardio training and strength offered by instructor gyms and aerobics. So, if after the successful launch of a diet supplement load, it is important to count the number of calories burned and their deficiency, respectively.

COLOR CHOICES OF MANAGEMENT, ACCOUNTING AND ELEMENTIC FOOD

In such a delicate matter, as the weight loss is very important self-control, but a man who allows himself to gain excess weight, it's not easy. And in the world, there are many daily problems, among which it is easy to forget how many calories are in what product and how much more you can eat today. it is recommended to keep a daily diet to facilitate tasks and to maintain discipline.

 

What it will be depends on the individual requirements, it can be a regular notebook or a notebook where you can write for a day. Can ordinary Word document or Excel spreadsheet on your home or office computer, and maybe a special program on a smartphone.

 

The first two methods require extra time spent in the form of calculations of calories in each finished dish. E. During cooking must first weigh on fuel scales, desirable equipment, the actual weight of all products. And add up all the parameters of each, knowing the calorie foods provided and already to change their caloric value each portion. Education is quite troublesome and difficult, besides the probability of error in calculations. You can use the table to simplify tasks.

SPECIALIZED PLAN TO REDUCE CHALLENGES

The simplest and simplest way to control are the major programs - calorie reduction. Install them, you can on a regular computer, tablet or smartphone. In the first case they are downloaded through any browser for mobile devices can be downloaded from PlayMarket (for devices based on Android) or iTunes (for Apple devices). The meaning of these electronic dials is that there is already enclosing all the information on ready meals, just choose the right, enter the weight - and the calendar will automatically be added and calorie calculator BZHU. Some of them work only with dishes from its database, but most of them let you do and add their own individual recipes.

IMPORTANT TIME AND PROBLEM IN THE YEAR

When reading a lot of information, find out how to create a calorie deficit, Keep a daily or a program is installed, it seems that everything is ready and you can start losing weight. But on the first day an inexperienced person is faced with two categories of problems:

1. Too much is eaten for breakfast, lunch and evening hungry and every meal derailed. Allowable rate is exceeded, followed by frustration and even greater insecurity.

2. The second option for the more stubborn people. It starts with the same high energy calories for breakfast and lunch and the rest for dinner. This category of people will not exceed the norm pereterpit hungry evening, and at night they become ill from the symptoms of hypoglycemia. And close to the hospital.

HOW TO LOOK WITH PROBLEMS IN CONSULTING THE DAYS

What to do? How to avoid an unpleasant situation, fraught with health problems? To protect the future of healthy and slim people become pre-planning lists for the day. If the nervous system makes it possible to think about eating before bed and does not have to run to the fridge, you can do it in the evening. Decide what dishes will be on all meals and snacks, write them down on a daily basis, add about 200 discretionary calories per impromptu in the form of fruit, a piece of chocolate or cookies. The next day, just to follow a pre-planned menu and stick to a given weight of food. If the evening has no activity, time or desire, you can plan the menu in the morning, before breakfast, to make sure we do not go through.