How many calories you need to burn to lose weight

Health / by admin / December 19, 2019

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To achieve the desired weight you need to properly calculate the calorie deficit, take into account the characteristics of the organism and competently the menu.

Counting calories - one of the most popular ways to lose weight. Its essence is simple: you have to spend more energy than it uses. In other words, to create a calorie deficit.

How many calories you need to burn to lose weight by 5 kg

In 1958, the scientist Max Vishnovski (Max Wishnofsky) identifiedCaloric equivalents of gained or lost weightThat one pound of fat in the human body corresponds to 3500 kilocalories. Thus, one kilogram of fat is equal to 7716 kcal.

So, we need to create a deficit of 7716 calories to lose weight by 1 kg.

Let's say your goal - to lose weight by 5 kg. You consume 2000 calories a day, and spend 2500 - created a deficit of 500 kcal. If you follow this diet, you will lose weight kilo to 15 days. And to lose 5 kg, you will need 2.5 months.

On the surface, everything is simple. But when it comes to the processes in our body, everything becomes much more difficult. Our body easily adapts to the new conditions, including to famine.

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How to whip up a slow metabolism

The first time is really a calorie deficit will lead to rapid weight loss, but then slows down metabolismWhy do obese patients not lose more weight when treated with low-calorie diets? A mechanistic perspective. In malnutrition conditions body begins to store energy. For intensive weight loss will need to be something more than the usual diet already.

For example, exercise. Power training and high-intensity interval training creates oxygen debt in the body. On its coating expended calories, with both during exercise and for several hours afterwards.

More training is needed and for one reason: if sufficient protein intake they prevent the loss of muscle mass.

How to lose fat, not muscle

The purpose of weight loss - to get rid of excess fat in the body. However, with the fat in the calorie deficit you lose time and muscle mass. This is highly undesirable for a beautiful figure.

In May 2008, scientists from the University of Alabama at Birmingham conducted a study devoted to the preservation of muscle mass and recovery of energy for weight lossResistance training conserves fat-free mass and resting energy expenditure following weight loss.

It confirmed that weight training during a low-calorie diet can maintain strength and muscle.

However, to build muscles need protein. If you are doing weight training in diet time, add to your diet foods rich in protein.

Remember:

You lose one kilogram of weight, creating a deficit of 7716 calories.
This works in the early days of the diet, and then slows down metabolism.
To metabolism is not slowed down, and you do not lose muscle mass, include in your diet foods rich in protein, and is engaged in strength training.

How to count calories

You can use a ready-made recipe sites and applications. You only need to observe precisely the proportion and amount of ingredients.

Edalite.ru

On this site you will find detailed recipes with photos. At the end of each indicated and caloric content of protein, fat, carbohydrates and dietary fiber.

Edalite.ru →.

NyamNyamra

The site is quite a lot of recipes. There are filters "Low Calorie", "Quick", "Simple". Calories and composition of nutrients found in table. If you change the number of ingredients, you can click on the button "Calculate calorie" and see how many calories is in the dish.

"NyamNyamra» →

My healthy diet

On this site all the products and recipes dealt with exhaustively. Under the recipe contains the calorie, the number of proteins, fats and carbohydrates. Under the description of the products have contained therein vitamins and minerals.

"My healthy diet» →

Counter by FatSecret Calorie

In this application you will be able to keep a food diary. Add eaten products, and utility will calculate the calories and BZHU. There are ready-made meals and products of different brands. There is even the possibility of considering a product barcode.

there are also exercise diary in the Annex. You can find out how many calories you spend on different types of physical activity.

By the way, the service FatSecret available on the PCIf someone is more convenient to count calories and activity there.

Download appstore

DownloadQR-Code

Counter Calories from FatSecret

Developer: FatSecret

Price: Free

YAZIO

In this application, you can select products from a database, or scan a barcode, use the recipes from the app or create your own.

There is also a counter calories. And if you connect Google Fit, in the app will automatically upload your workout.

DownloadQR-Code

YAZIO: Counter Calories and Diet

Developer: YAZIO GmbH

Price: Free

DownloadQR-Code

Calorie counter and food diary from YAZIO

Developer: YAZIO

Price: Free

MyFitnessPal

This calorie counter, you can save your recipes, meals, and even entire food tricks to save time.

There is also a counter activity with cardio and strength training. However, in the past does not count calories. This function can be used to quickly see what you did on the last training session. If you want to count the calories spent on training with weights, add a new activity and list the calories manually.