weight loss by counting calories It is another effective method and is still a very popular method of reducing water. This is because the calories or food you eat each day are essential to maintaining a healthy weight balance. So if you want to lose weight It’s important to pay attention to calculating the amount of calories you need to burn.
Eating less and exercising more are very challenging for weight loss. Therefore, in this article, we would like to reshape your basic understanding of how to balance calories with your energy. for the best weight loss
Calculate the calories you should consume each day.
The amount of calories you need depends on factors such as your gender, age, weight, and daily activity.
For example, a 25-year-old male athlete will need more calories than a 70-year-old woman who doesn’t exercise.
The average woman needs to eat about 2,000 calories a day. to maintain weight and 1500 calories per day to lose weight Meanwhile, the average man needs 2,500 calories a day. to maintain weight and 2000 calories per day to lose weight However, it depends on a number of factors. This includes your age, height, current weight, your daily activities, health, metabolic level and much more.
If you are trying to lose weight You’ll want to cut calories by eating less food than your body burns. Use this formula to calculate the calories you should consume each day. As a guide to determine the amount of calories you should eat per day. The formula is based on the “Mifflin St. Jeor Equation” method, which is an accurate method of estimating caloric needs since the Mifflin – St. Jeor equation has been modified from the original Mifflin-St. Jeor equation. Harris-Benedict The difference in values is about 5%, with the Mifflin – St Jeor equation having a higher level of accuracy.
Step 1 Calculate the BMR from the table formula (BMR is the total energy expenditure).
Step 2. Once your BMR is obtained, you select your activity type in daily life (lifestyle), so your BMR results may be multiplied by a factor closest to your individual fitness level known as the PAL value to estimate. Your TEE The following table gives an estimate of an individual’s daily TEE. by considering lifestyle or PAL value
3 ways to cut calories, how to do it
Cutting calories may not be difficult. But there will be changes that can have a huge impact on the number of calories you currently consume, such as
1. Avoid high-calorie and low-nutrition foods.
Skipping 1-2 high-calorie food items is a good place to start to cut calories. For example, you can skip a latte in the morning. Bubble tea at lunch Or ice cream in the afternoon is considered a good thing.
Think about what you eat and drink each day. and specify the items that you can cut out. And here are some healthy food choices that we would recommend:
2. Changing High-Calorie Foods to Reduce Calories
A simple meal change can make a huge difference. When it comes to cutting calories for weight loss, for example, you can save 60 calories per glass by drinking fat-free milk instead of whole milk, instead of having a second pizza pick up some fresh fruit instead.
3. Reducing portion size or quantity that you eat regularly
The size of your portion affects the number of calories you get. It means twice the amount of food means twice the number of calories. It is normal to estimate that you are overeating. especially if you are dining out. Therefore, controlling your food intake is a great way to control calories.