I’m sure that everyone can realize when is the best time to eat less (and feel too – the extra pounds remind of themselves every day). But to understand and work for it are two different things. There is an easy way to cut portions and calculate the ideal diet for yourself. It suits both the thinner and those people who want to gain weight. Skinny people do not need to cut calories, but there is good advice for them.
A little bit sad
Almost always, losing weight and maintaining weight at the optimal level (although someone needs to get better for this, on the contrary) turns into a severe test. Diets, miracle pills, gym season tickets, swimming section, sugar-free products, and a fridge that alerts the whole apartment to a treacherous cracker – not a complete list of tricks that go from 60 to 80% of the time the adult population. Unfortunately, not everyone comes to success: there is not enough enthusiasm or time, or there are other obstacles on the way to the dream of becoming a ballerina.
In “Transcend: Nine Steps to Eternal Life,” the authors cite statistics on the United States. It turns out that in 2004, Americans consumed 2,750 kcal daily, which is as many as 500 (imagine, 500!) more calories than in 1970.
In our country, the scale is not such – fast food has not yet managed to capture everything and everything – but quite comparable.
Is Dieting a must? NO!
Fact: 97% of people who have ever been on a diet return to their old way of life. And most of them eat even more pounds than they lost during their experiments. The only way to solve this problem is to change your diet for life.
Wait scared! It’s not that bad. It is enough to make one thing – honestly! A change that will allow you to reach your ideal weight and keep it forever. This is the calorie restriction of the diet. Such a step will help to lose weight gradually while not feeling hungry or suffering deprivation. So you can enjoy life (and food) and for many years to maintain an average weight.
So all you need to do is consume as many calories every day as you consume at optimal weight.
You might also wonder that Is it possible to lose weight without exercising?
This is a method whose effectiveness has been repeatedly confirmed. By the way, this plan is also suitable for skinny people who want to gain weight. It doesn’t matter how much you weigh now. If you eat as much as you should, you will come to your natural, healthy weight sooner or later.
Yes, you will have to eat fewer bread and cakes, but, first, if you can not, but want, you can, and secondly, simple carbohydrates – they make up most of the sweets – can be replaced with other products, more functional and no less tasty. You won’t be hungry if you pick up the right food.
Here are 7 Steps to Healthy Eating.
Determine the optimal calorie intake
How many calories you need depends on several factors: your physique, height, and activity level. The figure, which means the number of your extra pounds, you can forget how terrible a dream – it will not be helpful to you. And don’t be afraid that you’ll have to record what you’ve eaten for a while. You’ll get used to it quickly.
There are many convenient apps for Android and iOS, which are already hammered standard portions with calories. In addition, you can point the camera at the barcode, and the app counts it, and then automatically downloads the calorie data. You may need electronic scales first to weigh the portions.
Here is another important tip- Why we should stop counting calories forever.
After a month (or even less), you will determine the size of the portion and know how many calories and in what product is contained.
1. What type of physique do you have?
Measure your wrist circumference (use a centimeter or a piece of rope, which a ruler will easily measure).
2. What is your ideal weight?
These figures differ between men and women. Find your height and physique in the table: at the intersection of these columns and stands the cherished number. This is what you will strive for.
3. How active are you?
One of the most popular classifications today proposes to divide people by activity level into three groups. Choose the one that best describes your daily lifestyle. Be honest with yourself. If you can’t choose one thing and you’re overweight, it’s best to focus on a less active option.
- Sedentary lifestyle: lack of regular exercise, walking from case to time – physical activity, mainly characteristic of everyday life.
- Moderately active lifestyle: a combination of different daily activities (work, rest, etc.) or a regular training program equivalent to daily walking or running for 2.5-5 km, combined with physical activity typical for everyday life.
- A very active lifestyle: a combination of different daily activities (work, rest, etc.) or a regular training program equivalent to daily walking or running for a distance of more than 5 km, combined with physical activity typical of everyday life.
4. Determine the optimal calorie intake
In the first column of the table, find your ideal weight (what you recorded in the 2nd point), and then look for a figure that corresponds to your activity level – sedentary, moderately active, very active. Voila!
Now you know how many calories you need to eat each day. Do not forget that you can not cut calories too much: men should consume at least 1200 kcal per day, women – at least 1000 kcal. And still, these are shallow values – do not strive for quick results so as not to harm your body.
Reducing the number of calories is the key to optimal weight and preservation. Eat healthy and varied!
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