Ladies remember about calories, perhaps even more often,than men about sex. However, few will be able to give an accurate scientific definition of the concept. Moreover, a rare beauty will answer the question, what exactly is "calorie". Then what do we carefully and scrupulously calculate?
Let us recall the school course of physics.One kilocalorie equals the amount of heat that is needed to heat one liter of water by one degree. The human body consists of H2O by two thirds, besides, for normal functioning, it needs a certain temperature. The calories we receive with food go exactly to this. Excess, as is known, is postponed for a reserve, for a rainy day.
And now a little about where the indicators come fromCaloric values, which are indicated on labels or in special tables. Calculate them using a special device. It is called calorimeter. The product is burned in a special thermoweld and the amount of heat released to the environment is measured. Curious fact: the energy consumed by the human body for the year, with more than enough to maintain a comfortable temperature in the standard "treshka" for a month and a half.
Scientists have long calculated the expenditure of calories,necessary to maintain the body at rest. Women need less energy than men. People who lead an active lifestyle, even during sleep, consume more calories than those who are not friends with the sport. It's all about muscle mass - the higher it is, the more calories are consumed.
With age, metabolic processes slow down.This is a well-known fact. Every ten years, you need to reduce the calorie content of the diet by 2%. On average, it is a little more than a teaspoon of oil. Agree, no one will even notice such a loss.
Calculate the number of calories received from food can beby special tables or inscriptions on the package. Consider in this case that our body is not able to absorb all 100% of the product. Therefore, when calculating the calories of the eaten, you can safely lose 30-50%. However, after a strict diet, the human body tries to restore strength in the shortest possible time and begins to squeeze out of food a maximum, this is from 80 to 90%.
Only to digest food humanthe body consumes 200 kcal per day. This is an average figure, which can be increased by eating a large amount of fiber. As you see the thesis "eat to lose weight" - this is not an invention.
To calculate how much food we need forIn order to stay slim, you need to balance the intake and consumption of calories. First, we calculate the base value. There are special formulas in which the amount of calories that our body needs to maintain metabolic processes depends on anthropometric data, age and sex. However, there is a much easier way. If you want to lose weight, just multiply the desired weight by the figure 28. Do not swing at once to a big result, let's first the difference is not more than 7-10 kg.
To the received figure it is necessary to add the expensecalories for the main classes during the day. I'm not going to bring the entire table here. And you yourself are unlikely to count up every sneeze. I will only note that the calorie consumption at walking at a fast pace is only half that of a jogging exercise. As you can see, in order to lose weight, it is not necessary to go to the gym. Arrange instead of training in aerobics shopping at a fast pace. Or organize in the house a grand cleaning with the washing of windows and floors by hand.
Forget about the time for NTP, instead of the elevator - a ladder,and we replace the vacuum cleaner with a broom and a mop. The car can also be left for long distance trips. A couple of stops can be overcome on foot, even with bags. In order to lose weight by three to four kilograms per month, it is enough that the expenditure exceeds the supply of energy by only 500 kcal.
Of course, simply calculating calories is not enough. It is also important to maintain a balance between proteins, carbohydrates and fats. Ideally, the share of the latter should account for 33% of the total caloric intake. Those who want to lose weight, it is recommended to reduce their consumption by about a third.
