Count calories, great tips that will help us control weight.


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marila
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Count calories, great tips that will help us control weight.

پستتوسط marila » پنج شنبه 23 اردیبهشت 1400, 4:18 am

Counting calories is one of the secrets that people who are trying to lose weight often do. Counting the calories in the food we eat each day. It often makes us confused, often how many calories each food has. Doing so does not count calories. Having to stop doing each other, making weight control unsuccessful as well. But don't despair… because we have good tips. That will help anyone to accurately count calories. Precisely I have told you.

You should be consuming more calories per day. In what quantity exactly
Before going to the tips of counting calories. You will need to know how to calculate calories for yourself first. Each person will have different amounts of calories that should be received per day. This depends on your gender, age, height, weight and level of daily physical activity.

Usually, the amount of calories the body needs in general. With moderate physical activity It is about 2,000 calories per day. But if you divide it a little deeper, you will get the following results.

- People who use about 1,200-1,600 calories a day may be a small woman who exercises regularly. Or women with a moderate body shape who rarely exercise

- People who use energy per day about 1,600-2,000 calories may be a woman with a large figure. A man who is physically small but does a lot of work. A medium-bodied man who doesn't exercise Or a medium-bodied man who uses a lot of energy

- People who use energy a day about 2,000-2,400 calories, can be women or men. Medium to large in shape That requires a lot of effort all day Big men who don't exercise Or a man who is very large and uses a lot of strength

When you get the amount of calories you need to eat each day. Now we have to look at what level we want to lose weight. So basically 250 is subtracted from your daily calorie intake. In order to be able to lose approximately 4.5 kg in 5 months, for example, if you use about 2,000 calories a day minus 250 calories, it will be equal to 1,750 calories, which this number of calories is the goal. That you have to do each day And here is a good tip. That will help you lose weight more easily.

Great tips for counting calories

1. Make a clear goal.
After you have calculated the amount of calories you need each day. Then allotment for various meals Whether it is breakfast, lunch, dinner and 2 snacks, for example If your daily calorie needs are 1,750 calories, then you may choose 480 calories per meal and 150 calories a snack.

Then choose Sunday as the day of the menu for each week. To get the amount of calories that really meet the needs The morning meal may be 2 boiled eggs, 1 slice of whole wheat bread, eaten with 1 tablespoon of peanut butter, along with 1 apple and 1 cup of black coffee. In addition, eating breakfast and lunch with the same menu. (For example, a salad, packed vegetables in boxes or bottles) will save you time. Because you only need to calculate calories once.

2. Use the App to calculate calories
Some of the more popular apps like MyFitnessPal and Calories can help you calculate calories easily, these apps will help you set goals and calculate calories for you. It can also help you calculate your daily energy consumption. It also shows a picture to clearly show how much you ate today. And how much to burn This simple statistical display gives you the urge to continue counting calories like this.

If you want to know the calories of Thai food, another easy way is Try to find a calorie table of the foods listed, for example, the Thai Food Calorie Table of the Department of Health, which contains a list of calories for a wide variety of Thai foods. Including fruits, vegetables and desserts This will allow you to plan a more varied menu.

3. Calculate everything.
You have to be honest with yourself. And count calories on everything you put in your mouth. Not sparing even with one bean Or a single piece of fruit Which you may need to use a measuring cup Also read the nutritional information on the label carefully. It should also be borne in mind that raw and cooked foods do not have the same amount of calories.

For example, 1 uncooked chicken breast contains 115 calories, but when cooked, this increases to 165 calories, while 1 cup of cooked rice contains calories. This equates to 365 calories, but adding water to make 1 cup of boiled rice leaves 130 calories, so when counting calories, use the calorie numbers from the cooked food.

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