Diet and calories
HOW TO GET RID OF TWO DAYS
Calories
A calorie is an energy unit used to express the amount of energy in food, beverages, and quantity consumes consumed by the person during his daily activities and exercise unlike most people, the calories are essential for human health. Physical access to the desired weight
What are the benefits of exercise for all ages?
It should be noted that the body gets thermal prices by taking large mutual nutrients, nutritious nutrients for energy production include large nutrients on 3 food items:
- Proteins: One gram extends the body with four calories
- Carbohydrates: Each gram contains 4 calories
- Fat: One gram of fat contains nine calories
Ocular calorie needs
Your daily needs differ from calories according to your sex, flock, weight, your health, and physical activity there are many ways to calculate the daily calorie required one of which is equivalent to Harris-Benedict:
- Basic metabolism rate for men = 66 + (13.7 x weight in kilogram) + (5 x height centimeter) - (6.8 x age in years)
- The rate of basic metabolism for women = 655 + (9.6 x Weight) + (1.8 x Height in SPA) - (4.7 x Age years)
Then, to find a total calorie in output (basic metabolic rate), hit it in physical activity coefficient and is classified as a person's activity, which is as follows:
- Intelligent lifestyle: (people who do an office, or do not practice sports) Total calories = basic metabolic rate x 1.2
- A little active lifestyle: (people who practice light sports exercises 1-3 times a week) Total calories = base metabolism x 1.375
- Moderate exercise: people who practice moderate mathematical exercises 6-7 times a week burn about 1.55 calories per minute
- Active Lifestyle: (People who practice sports twice a day or train the marathon race) Total calorie = base metabolism x 1.725
Tips to help lose weight
Many things that can help you lose weight may contribute to the following tips in this:
- Avoid soft drinks, fruit juices, and sugars: This includes any drink containing sugar added and these products are the most common weight gain at the current time because the brain does not recognize calories coming from fluids in the same way you recognize the coming calories from food so when drinking a drink Ghazi contains added sugar, the brain will not be compensated by reducing the amount of food consumed, which may increase the number of calories consumed and leads to weight gain
- The protein needs the energy to collapse in the body, a study published in the US Journal of Clinical Nutrition noted that people who specialize in 15% - 30% of the daily calories of protein increased their feeling of fullness and fell by 441. if you want to lose weight, Increased protein eating! thermal
- Drink more water: drinking water is one of the most important ways and simplest to lose a study published in the Obesity magazine in 2010 to follow a low-calorie diet and drinking half a liter of water before each meal contributed to a 44% increase in weight loss for people
- Exercise: Most people seek weight loss, but of the right to see the body fats and it is important to exercise so you can lose fat loses people weight a quarter weight loss from the body back to muscle loss, and it should be noted that muscles have an activity Metabolism and burning rates in the body, so it is important to maintain muscle mass during weight loss process and should be noted that weightlifting from the best ways to maintain muscle mass during weight loss is also possible to exercise the most important exercises that can reduce muscle loss during weight loss Aerobic exercise; Such as jogging, walking or swimming
- Limit sleep and tension: It is important to get enough sleep for weight loss; A study published in Annals of Internal Medicine was found in 2010, which included 10 people suffering from weight gain and followed a nutritious nutrition system with a weight loss, was not sufficiently not sleep could affect weight loss attempts to reduce metabolism levels and found That the period in which the person is associated with maintaining a breathless body mass when calories are not consumed
FAQs about dieting and calories
Did a low-calorie diet lead to weight loss?
People trying to reduce weight loss may be greatly reduced. Full loss so the diet that contains very low calories is not fit for all people and must consult your doctor or nutritionist before you start it to make sure it is suitable for the situation
Did a low-calorie diet lead to weight loss?
People trying to reduce weight loss may be greatly reduced. Full loss so the diet that contains very low calories is not fit for all people and must consult your doctor or nutritionist before you start it to make sure it is suitable for the situation
An example of one daily diet
In general, it is possible to lose between 0.5 kg to 1 kg per week when reducing 500-1000 calories from total calories; Which was calculated in advance in the article and should be noted that there is no suitable diet for all persons and there may be a specific diet that fits one person but is not so appropriate for someone and therefore recommended before starting a weight loss system,
consulting a nutritionist to build a food plan Realistic and healthy take into account the medical history of the person and personal lifestyle options and preferences
What is the best diet to build muscle and burn fat?
The following is an example of a diet for a day that can be provided by a nutritionist