The process of losing weight is very difficult for many. Strict diets often produce short-term results. In order for your weight loss to bring joy, and the result to be preserved for many years, it is important to create a deficit in calories consumed and monitor the balance of proteins, fats and carbohydrates (BJU). This is an important rule of thumb when losing weight.
To correctly calculate calories while losing weight, you need to carefully study the nutritional value of each product.
What are calories?
Calorie is the amount of energy that the body receives. In food products, the calorie content is indicated in kilocalories, often on the packaging they write “kcal”.
When calculating calories, it is important to determine the weight of the product and know the amount of proteins, fats and carbohydrates per 100 grams. When you consume 1 gram of protein or carbohydrate, the body receives ~ 4 kilocalories, but 1 gram of fat gives the body ~ 9 kcal.
For each person, there is a certain amount of calories that must be consumed during the day. The rate for maintaining, reducing, and gaining weight can be calculated using calculator KBZHU…
On average, a girl with low activity while losing weight needs 1300-1500 kcal per day.
How to count calories correctly while losing weight
Since it is difficult and almost impossible to determine the weight of foods by eye, it is important to correctly count calories when losing weight. Remember, you need to weigh everything and add it to the calorie counter, because each product has a low calorie content. The exception is water and salt.
The first thing you should get when losing weight is kitchen scale… They are the main helpers in calculating calories during weight loss. With a kitchen scale, you can weigh any product or drink.
Also, in order to correctly count calories while losing weight, you can download applications to your phone that will help you calculate the sum of all calories eaten, as well as their BJU.
However, don’t rely entirely on apps. They often contain incorrect data. For example, the calorie content of one banana. But do you know the weight of that banana that someone put on the calorie counter before you? Perhaps it was small and weighed 70 grams, and possibly 140 grams, a 2-fold difference.
The same goes for ready-made meals like soups. You cannot know what and how much was added to the dish that the other person prepared.
Therefore, you must always weigh each product yourself and enter the data yourself. This will make your count more accurate and help you lose weight faster.
Also, for a more accurate calculation of calories, you can use food calorie tables per 100 grams and a calculator.
Be sure to write down everything you eat right away. You should not rely on memory, something will definitely be forgotten.
The next important rule of thumb when calculating calories for weight loss is that the product must be weighed before cooking, that is, raw or dry. For example, 100 grams of dry buckwheat and 100 grams of boiled buckwheat have different calories.
100 grams of dry buckwheat contains 330 kcal, during cooking buckwheat absorbs water and its weight increases by about 2-3 times. The weight of the finished buckwheat will be about 300 grams, but the calorie content will be the same -320 kcal. Thus, the calorie content of 100 grams of boiled buckwheat will have 110 kcal.
With meat dishes, things are a little different. During cooking, they roast and lose moisture. If you took 100 grams of chicken fillet, the calorie content of which is 110 kcal, then after cooking it will weigh about 75 grams, but have the same calorie content. This is why it is important to weigh food raw before cooking.
A common mistake people make when losing weight is to ignore one piece of candy or a teaspoon of sugar they eat, which is usually not included in the calorie calculator. This is the reason why for many people the weight does not budge, and sometimes tends upward.
For high-quality weight loss and long-term retention of the result, it is necessary not only to eat healthy food, but also to count calories correctly. Calorie tracking is essential for weight management while losing weight.