Caloric deficit: lose weight with the mind

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Дефицит калорий: худеем с умом

It has long been clear that diets with severe restrictions do not bring the desired results. But often they can lead to serious health problems, as well as the return of previous weight. So what about those who don’t want to torment yourself, but wish to obtain a slim body? Here helps only one method — create a caloric deficit.

The thing is that if you take in more calories than you consume, weight will rise, and if you consume less calories than you consume, the weight will inevitably decrease. Before you decide to count calories that are consumed, we want to warn you about one thing. Counting calories can lead to disordered eating, if you have the makings of eating disorders. Remember that the most important thing is to get the process of eating food fun, and not mindless consumption of all that fits into the caloric content.

If you not counting calories, use other methods, for example, a healthy diet. In addition to the number of calories plays an important role in the level of activity during the day, stress, hormones, your General condition and healthy sleep. If you decide that calorie counting is the ideal way to achieve your goals, then you can help the following tips.

Before you decide to count calories that are consumed, we want to warn you about one thing. Counting calories can lead to disordered eating, if you have the makings of eating disorders. Remember that the most important thing is to get the process of eating food fun, and not mindless consumption of all that fits into the caloric content. If you not counting calories, use other methods, for example, a healthy diet.

In addition to the number of calories plays an important role in the level of activity during the day, stress, hormones, your General condition and healthy sleep. If you decide that calorie counting is the ideal way to achieve your goals, then you can help the following tips.

To roughly figure out how many calories you should get per day, you need to know how much energy your body spends during the day. An important concept for this is the basic level of metabolism. It represents the minimum amount of calories that your body spends at rest. This is the amount of calories needed for involuntary functions such as breathing, regulating body temperature, digesting food so on. Therefore, low-calorie diets can be very dangerous for health. The body is simply not enough energy to maintain life. There are several formulas for counting the number of calories to cover the energy expenditure by your body.

For example, the formula of the Muffin — Geora:

For men: 10 x weight (kg) + 6,25 x height (cm) — 5 x age + 5;

For women: 10 x weight (kg)+ 6,25 x height (cm) — 5 x age -161.

Or the Harris-Benedict equation:

For men: 66 + (13.8 x weight (in kg)) + (5 x height (cm)) — (6.8 x age)

For women: 655 + (9.5 x weight (in kg)) + (1.9 x height (in cm)) — (4,7 x age).

So, according to the formula of the basal metabolism in girls at the age of 23 years old with weight of 58 kg and a height of 165 centimeters is:

10×58+6,25×165-5×23-161=580+1031,25-115-161=1335,25 calories.

In the second formula with the same parameters we get:

655+(9,5×58)+(1,9×165)-(4,7×23)=655+551+313,5-108,1=1411,4 calories.

As you can see, the results are slightly different. So remember, any calculation of the basic metabolism that you make yourself, is just a General guideline, and you don’t need to worry about the exact number definition

Now we have to take into account how many calories you spend during the day. All your activity, Hiking, and sport activities should be taken into account. When you find your base metabolism and how many calories you burn, you will need to create a deficit from that number. It should not exceed 10%, otherwise about healthy weight loss, however.

No matter what your goals in health and weight loss, pay close attention to your chosen food and listen to the clues your body is is the best option.

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