Body weight directly depends on:
1) the amount of calories consumed with food;
2) how intensively they are spent.
You can increase calorie expenditure through physical activity - sports, dancing, swimming. If you don't have time to attend classes, you can choose a set of exercises suitable for independent training, or at least just try to move more, use the elevator less often, and walk more often.
However, you cannot do without reducing the number of calories from food.
It is important to remember, however, that simply reducing portions is unlikely to help. Firstly, without gorging, you will experience constant stress; Second, a sharp decrease in the amount of food will slow down your metabolism - and if you return to your usual serving size, you will begin to gain weight faster than before.
Therefore, it is still better to combine the use of less high-calorie foods with a decrease in the usual portion of food by about a third.
In fact, you have to completely rebuild the power system.
Down with calories!
First of all, you have to give up variety of fast food, carbonated drinks with sugar, ketchup, mayonnaise, butter, sweet chocolate bars with nuts and caramel. If you can't fight your love of chocolate, choose a bitter one. It is less high in calories, and you are unlikely to be able to eat a lot.
Do not drink packaged juices.
There are not so many vitamins in them, but sugar is abundant. If you cannot do without them - cheat: dilute the juices with water. Drinking the same amount of liquid will consume less sugar.
Don't add sugar to drinks.
If the coffee seems bitter to you, add some skim milk (not cream!). It is best to switch to green tea - there is enough caffeine in it to provide you with energy.
Semi-finished products, especially minced meat products, will have to be excluded from the menu.
The meat in them is usually of low quality, but fatty. In addition, unscrupulous manufacturers often increase the volume of minced meat by adding bread or potatoes.
How can this be replaced?
You can reduce the calorie content of your diet without sacrificing your love for delicious food. A large number of foods can be replaced with less high-calorie foods, without much detriment to taste.
Instead of mayonnaise in salads, you can use natural yogurt, in extreme cases, low-fat sour cream.
It is better not to choose mayonnaise marked "light" or "low-calorie": there is really less fat in it, but the chemical composition is far from natural, and the taste leaves much to be desired. It is best to make the dressing with a little vegetable oil and apple cider or balsamic vinegar or lemon juice.
Eat whole grain or diet bread instead of bread.
Choose fructose or natural substitute stevia instead of sugar. Fructose is no less high in calories than glucose, but it is sweeter, and, therefore, you need less of it.
If you find it difficult to give up sweets, let it be candy, marmalade or marshmallow, preferably cooked not on gelatin, but on pectin or agar-agar. You can also sweeten some dishes, such as cottage cheese or oatmeal with an apple, with cinnamon - it will add a sweetish taste and add almost no calories.
Replace whole milk and regular cottage cheese with skim milk.
Choose less high-calorie meat: not pork or lamb - but lean beef, horse meat, chicken. And try to eat those parts where there is little fat, or remove fat and skin from the meat before cooking.
If possible, replace white rice with brown, or cook rice with vegetables - peppers, tomatoes, corn as a side dish.
Try freezing yogurt instead of ice cream. adding fresh fruits and berries to it, or fruit puree whipped in a blender.
Cooking healthy food
Soups it is better to cook not in rich meat broth, but in vegetable or water, in extreme cases - in secondary broth. Pay attention to the mashed soups - they are hearty enough to gorge on one serving.
Instead of frying any food - bake them, boil or simmer in a little water or steam. As a last resort, fry without oil: use a non-stick skillet.
Of all the options for preparing a particular product, choose the one that will give the least calorie "result". So, it is better not to fry or boil potatoes, but to bake them in their skins; Make omelets from proteins alone.
If you make a salad, get along less oil. You can purchase a special oil sprayer to help control the amount of refueling.
As a side dish for meat or fish, choose vegetables, brown rice. If you are cooking pasta or potatoes, let them act as a separate dish.
Skipping sandwiches is optional - just make them less high-calorie. Put salted low-fat cottage cheese and a slice of tomato on a slice of diet bread - this is both tasty and healthier than white bread with butter or sausage.
Losing weight in a restaurant?
If you often have to dine and dine outside the home, it is better to choose not one main course, but two servings of vegetable salad - even with clearly more food, its calorie content will be lower. Do not hesitate to ask the waiter to serve you a salad without mayonnaise if the menu contains a fatty sauce.
If time allows you, do not make the entire order at once - it is quite possible that you will already be full of soup or salad, and you simply will not need meat and dessert.
Remember that the exact calorie content of a restaurant meal is difficult to figure out. Try to choose familiar foods that will give you a rough estimate of how many calories are in a serving.
It is better to exclude alcohol or consume in minimal quantities. And let it be a glass of dry wine, not beer with chips or crackers. Salty and savory snacks are high in calories on their own. They also make you thirsty, which makes you drink more.
We take into account everything
If you are preparing food for the whole family, and not just for yourself, think over the menu more carefully.
The support of loved ones is very important for those who want to lose weight! Talk to your family members if they are ready to switch to lower-calorie foods with you, or if you will have to cook for yourself separately. If family members demand hearty, heavy meals, and there are sweets and meat and potatoes on the table every day, it will not be easy for you to resist.
You can find a way out of any situation.
For example, prepare a side dish of meat and a light salad for dinner. You yourself can limit yourself to a portion of meat and salad - and the rest will happily eat a full dinner. Serve separately to reduce the amount of dressing in your salad. Those who wish can fill their portion on their own, and you eat the salad without dressing or dip as much salad as you took with a fork into a bowl of sauce - this way you will eat less sauce than if you mixed it with vegetables at once.
If you cannot refuse bread, eat it not fresh, but slightly dried - dry bread needs to be chewed longer, so you will be full faster and eat less.
Read labels carefully when buying food, paying attention to nutritional value and fat and carbohydrate content.
Please note that the calorie content of the same product may differ in different tables.
How to eat less?
Pick up new dishes.
A small serving on a small plate will appear smaller. Consider the color of the dishes - blue, green or purple plates are thought to reduce appetite.
Eat slowly.
Take breaks during meals - for example, between the first or second course. Do not put everything on the table at once - if you have to get up from the table every now and then, your appetite will quickly decrease.
There is one trick that can significantly reduce the rate at which food is absorbed: after you put a piece of meat or a spoonful of soup in your mouth, put the cutlery in. After chewing and swallowing food, take the spoon again and eat another bite.
Drink a glass of water before your main meal. eat an unsweetened apple or some green vegetables, only then start eating. You will be surprised to notice how much less you eat.
All of these measures will help you reduce the calorie content of your diet without compromising your quality of life or sacrificing the taste of your food. You will not feel hungry - but you will notice the results in a month or two.
Methods of reducing the number of calories will be especially useful for those who were able to lose weight on a more severe diet and now want to consolidate the achieved effect.
One way to lose weight is to cut your calorie intake to 1,500 to 2,000 per day. Do you think this is difficult? Absolutely not. You just need to clean your diet of excess waste and focus on only the healthiest foods.
One of the mistakes in losing weight is going on a rigid diet and reducing your calorie intake to 600 - 800 per day. Thus, those who are losing weight are trying to reduce their weight as quickly and effectively as possible.
But, as a rule, you have to wait for the results for a very long time. The body includes the function "save strength and resources by any means" and is reluctant to part with the accumulated fat. Lethargy, drowsiness, apathy and other "delights" of a hungry life wake up:
- The body will receive less nutrients - in women, this affects the condition of the skin, nails, hair, teeth; in men, sexual dysfunction is manifested.
- A decrease in fiber impairs the functioning of the digestive system, and a decrease in carbohydrate intake slows down the brain.
- Cutting back on protein and total food will consume muscle mass, and fat will be the last to go.
The same goes for raw food. For its processing, the body spends much more energy. And all useful vitamins and minerals are preserved in their unchanged form and in sufficient quantities.
You can get enough of both a sandwich and a handful of nuts. But the effect of these 500 calories will be different.
Diet is not a sentence: you can drink
Substitute white wine and fruit for fortified wine and pizza.
When the diet begins, a normal, fulfilling life ends with holidays and little pleasures. It is believed that while losing weight, you need to completely eliminate the use of alcohol. But you can always find exceptions to any rule.
Fortified drinks are high-calorie foods and do not provide the body with anything useful, except for energy value.
Therefore, it is better to drink red wine. It is rich in antioxidants, can increase the level of hemoglobin in the blood, and reduce the level of glucose.
But here, too, not everything is so simple. Wine is best consumed in small amounts and with light snacks. In its pure form, it can irritate the pancreas, stomach, and increase the load on the liver.
Dry white wine is not as healthy as red wine, but it is less nutritious.
- You can use fruits and vegetables in a wide variety of combinations. They are baked, boiled, stewed, but, if possible, it is better to eat them raw.
- In addition, it is rich in fiber, so drinks from the roots of the plant can also be included in your diet.
In order for the body to feel full and receive all the necessary substances, fiber is supplemented with proteins and carbohydrates.
Fats are healthy too, but in moderation. Olive or sesame oil works best.
To improve bowel function, do not forget about legumes, brown rice, raw and boiled chilled, unripe.
But this does not mean that these products are completely composed of resistant starch. They need to be cooked properly in order to get the most out of such food. For example, potatoes should be placed in boiling rather than cold water. After boiling, the potatoes need to be chilled quickly.
Increasing the amount of protein and fiber in your morning diet improves satiety and boosts your metabolism. This allows you to cut out unnecessary snacks and eat fewer calories for the rest of the day. And this is at least an extra 200 Kcal per day.
Cook it yourself
Try to cook your own food so that you know exactly what is in the dish and in what proportions.
Ready meals in a cafe can be very high in calories (from 1000 Kcal and more). And at home, you can cook an equally delicious meal for 500 - 700 calories.
Get enough sleep
To reduce calorie intake (fighting appetite and avoiding unnecessary snacks) is important. With a lack of rest, cortisol (a stress hormone) is released. It promotes the burning of muscle mass, while fat continues to accumulate at the same time.
A few more tips ...
- Always eat slowly and chew food thoroughly. The first signals of satiety arrive in the brain only 15 to 20 minutes later.
- Drink 100 g of water 20 minutes before and after meals. Quenching our thirst before meals saves us 50 to 90 calories per meal, according to research at Virginia Tech.
That's all I wanted to say. Now it's your turn to share ideas for reducing your daily calorie intake.
Extra calories Is a real punishment for most of us. They lurk in almost all more or less delicious food and inevitably lead to the appearance of additional pounds. And it is not at all necessary to overeat and lean only on deliberately harmful dishes. It is quite wrong to combine completely harmless foods and ignore the obvious laws of healthy eating. Which, by the way, does not mean at all a strict diet and total restriction in your favorite dishes.
To reduce weight or at least keep the existing parameters in the norm will help such a simple method as replacing products with less high-calorie counterparts and the correct way of preparing them.
1. Meat
We change fatty meat, for example, pork (480 kcal / 100g) for veal (90 kcal / 100g), beef (187 kcal / 100g) or chicken (167 kcal / 100g). Of course, this is a lean meat, and in the case of chicken, the skin should be removed before cooking.
2. Oil
Steamed or roasted meats are much lower in calories than roasted meats. But if you really want to enjoy a fried chop, then you can not pour oil into the pan, but coat a piece with it and cook like that. You can grease the pan with a napkin soaked in oil. It is advisable to choose a pan with a grooved bottom so that excess oil and fat can drain off.
3. Garnish
Why do nutritionists so dislike potatoes as a side dish for meat (although boiled or baked potatoes are a great option as an independent dish in a duet with green salad)? It's simple: the calorie content of this root vegetable is from 65 to 80 kcal / 100g, and, for example, in white cabbage - 23 kcal / 100 g, in cauliflower - 18 kcal / 100 g, in zucchini - 24 kcal / 100 g. Salad garnish - it is not only tasty, but also healthy for the figure: tomatoes contain 20 kcal / 100 g, cucumbers - 15 kcal / 100 g, radishes - 16 kcal / 100 g. For comparison: boiled pasta is more than 100 kcal / 100 g (excluding butter and other dressings such as cheese or butter sauce).
4. Refueling
The figure's famous enemy is mayonnaise. Even low-calorie, it remains an insidious sauce for our waist, because only 1 tablespoon contains about 90 kcal. Fall in love with mustard.
5. Sauces
Sour cream is considered by many to be a healthy alternative to mayonnaise, ketchup and other store-bought condiments. This is not the best option: there are more than 200 kcal per 100 g of medium-fat sour cream. Give preference to natural yoghurt with its 66 kcal / 100 g and mustard - only 30 kcal in 1 tablespoon. Skimmed kefir also produces wonderful and delicious dressings. Add apple cider vinegar or balsamic vinegar, lemon juice to the dressings for flavor.
6. Morning porridge
The habit of having breakfast with porridge is wonderful! Cereals perfectly energize, have a great effect on digestion, skin condition and the nervous system. But if possible, cook porridge in water, and not in milk, since one glass of milk contains up to 120 kcal. Skim milk is 90 kcal per glass. Also a lot ...
7. Potatoes
Yes, yes, we are talking about her again - about our favorite potatoes. It makes sense to talk about her separately, since she appears on the table of a Russian family more than regularly. So, fried potato lovers seeking to lose weight should know that 100 g of a ready-made dish contains 154 kcal, in french fries - all 300 kcal, but in mashed potatoes (even with butter and milk) - 85 kcal. The calorie content of jacket potatoes is even less: 75 kcal / 100 g, and young boiled potatoes contain only 65 kcal / 100 g.
8. Desserts
We refuse to buy sweet fruit yoghurts (70 kcal / 100 g), which are rich in sugar, stabilizers and other chemicals. We take natural unsweetened yogurt (50 kcal / 100 g) or low-fat kefir (30 to 40 kcal / 100 g) as a base and add pieces of fruit to the glass. Or whisk everything in a blender. Instead of ice cream (200-280 kcal / 100g), you can treat yourself to fruit jelly (82 kcal / 100 g) or fruit salad (73 kcal / 100 g).
9. Ice cream
If you can't imagine your life without ice cream, and the thought of excluding your favorite delicacy from your diet throws you into sweat, cook it yourself. It's very simple: freeze the banana, then beat it with a blender, add a spoonful of water or milk if it doesn't beat well. Homemade banana ice cream - minus 130 calories
10. Coffee
For many, giving up coffee is going against their nature. But this is not required. You just need to take into account that each 100-milliliter cup of coffee with sugar contains 45 kcal, coffee with sugar and milk contains 68 kcal, espresso - 136 kcal, and latte - from 120 to 220 kcal. And in a cup of regular instant coffee without sugar - only 2 kilocalories.
11. Juices
Do you want vitamins? Don't run right behind the juicer. Eat an orange better. Judge for yourself, one orange - 60 calories, and a glass of juice - 110.
12. Minced meat and semi-finished products
Well, you don't even need to talk about the dangers of sausages and store sausages - everyone already knows it. Those who are not indifferent to their own health and the health of loved ones master the production of homemade boiled pork in the oven and chicken sausage. But minced meat is not at all harmless: not the highest quality meat and greasy trimmings are used for its production. Some manufacturers flavored minced meat with preservatives and stabilizers - for preservation and beautiful color. It is much better (and cheaper) to buy a piece of lean meat or poultry and mince it.
13. Water and drinks
One and a half liters of clean non-carbonated water every day is one of the axioms of well-being. Water is not only the best thirst quencher, but also an absolutely calorie-free drink: 0 calories - and that's it ... If you want something more tasty, then we remember about coffee without sugar (2 kcal), tea (0 kcal), apple broth (8 kcal), tomato juice (17 kcal), pear juice (46 kcal) and pomegranate juice (54 kcal).
We can talk about losing weight if the daily calorie intake by a woman of average physique and with average physical activity does not exceed 1200 kcal (at a rate of 2000-2700 kcal per day). When composing a daily diet without extra calories, do not forget that it must be complete in terms of proteins, fats, amino acids, trace elements ... After all, beauty without health is a very short-lived phenomenon.
Greetings, dear readers of my blog!
Using just a couple of methods, you can lose weight easier and faster. You only need to choose 2-3 options. I myself have been practicing some options for a long time. So try these simple ways and vary them. And send in your weight loss results. What did you try and how much did you get rid of.
And after work, do not run straight to the bus stop, walk to the next one. During sedentary work, hypodynamia occurs. A short walk has a beneficial effect on the heart, muscle tone and blood supply. Who wants to improve their complexion, walk more often.
Step away from the big plate!
The larger the dish, the more you will eat. It has been proven that when you reduce the size of a dish by 20%, you will reduce the amount eaten by 20-25%.
Or share the dish in half with your loved one 🙂
Throw out the sweeteners
Artificial sweeteners are higher in calories than sugar.
Studies have shown that artificial sweeteners, on the contrary, contribute to gaining extra pounds. You can learn more about the results of doctors. If thirsty, take a glass of water or a fruit compote.
Do not overuse nuts
Nuts are good for your health, but they are also high in calories. There are 654 calories in 100 grams of walnuts. You can eat no more than 1 handful of nuts per day.
As the doctor told me:
“Everything that fits in the palm of your hand is your daily norm. The rest will be deposited on the bottom and sides "
Do not eat in front of the TV
By eating along with watching programs, we increase the rate by 25%. That's about 288 more calories at a time. Calculate how many times a day you eat in front of the TV and multiply by that figure.
Everything except mayonnaise
A serving of fresh vegetable salad can seem like a healthy, low-calorie meal. But it can easily be made much more high-calorie. And the salad is going to get a lot more insidious than the pasta and gravy.
This is mayonnaise, beloved by many. The fat content of classic mayonnaise is 67-79%, and the calorie content per 100 grams is over 600 calories. Even if you are, the calorie content will not go anywhere. In 1 st. spoon (15 grams) mayonnaise approximately 94.4 calories.
Use other dressings instead, such as lemon juice with mustard, 2.5% yogurt, or low-fat yogurt.
Insidious cup of coffee
Choose what kind of coffee to drink. Or at least a cup size. For example, dessert coffee with cream is a real culinary masterpiece: whipped cream, milk, syrup, sugar, chocolate chips and nuts. The calorie content of such a dessert can go up to 670 calories.
Try replacing it with a simple expresso. Only 30 calories and 640 calories saved!
No more than 15 chips
It's too tempting to finish off an open packet of chips. And then on the package you count the calorie content and you are horrified. In a 200 gram pack 1020 kcal. The calorie content of chips is very high, mainly due to vegetable oil and potato starch. And these are carbohydrates: the main source of fat formation in the body.
Stick to 1 serving of chips - about 15 pieces. That's about 140 calories.
Don't take an extra portion
Our brains are cunning ... and thrifty. The feeling of fullness occurs 10-15 minutes after eating. During this time, you can still add a couple of tablespoons of potatoes or chicken to your mouth.
Don't get fooled. The feeling of fullness will not appear immediately, and an extra portion will only increase the number of calories. Who wants another bite of the curd casserole? And I would take 😀
Kcal
Calgary Cup
sport
kcal
kilocalorie
Dictionary: S. Fadeev. Dictionary of abbreviations of the modern Russian language. - S.-Pb .: Polytechnic, 1997 .-- 527 p.
Dictionary of abbreviations and acronyms... Academician. 2015.
See what "Kcal" is in other dictionaries:
Kcal- Calorie (cal, cal) is an off-system unit of work and energy, equal to the amount of heat required to heat 1 ml of water per 1 ° C at a standard atmospheric pressure of 101.325 kPa. Depending on the accepted reference temperature ... ... Wikipedia
kcal- kilocalorie ... Russian spelling dictionary
kcal- kilocalorie ... Dictionary of abbreviations of the Russian language
Aminosol (600 kcal)- Active ingredient ›› Amino acids for parenteral nutrition + Other drugs [Multivitamins] (Aminoacids for parenteral nutrition + Other medicines) Latin name Aminosol (600 kkal) ATC: ›› B05BA10 Combined ... ...
Aminosol (800 kcal)- Active ingredient ›› Amino acids for parenteral nutrition + Other drugs [Multivitamins] (Aminoacids for parenteral nutrition + Other medicines) Latin name Aminosol (800 kkal) ATC: ›› B05BA10 Combined ... ... Dictionary of Medicines
E factor, kJ / mol (kcal / mol)- 8. Coefficient E, kJ / mol (kcal / mol) Coefficient characterizing the dependence of the rate of change of the indicator on temperature during aging Source ... Dictionary-reference book of terms of normative and technical documentation
Free energy of formation of -ΔG ° silicates and zirconates (kcal / mol)- Compound 298 ° K 1250 ° K ZrSiO4 456.4 370.4 Ca2SiO4 524.0 437.7 ... Chemical handbook
Therapeutic food- I Curative nutrition scientifically grounded system of organization of nutrition and differentiated use of certain food products and their combinations for medicinal purposes. Diet and certain technological methods of food processing ... Medical encyclopedia
Physical and geographical belts- the largest zonal subdivisions of the geographic envelope. Each P. f. The city is characterized by a special regime of heat and moisture, its own air masses, peculiarities of their circulation and, as a consequence of this, a peculiar expressiveness and rhythm ... ... Great Soviet Encyclopedia
Exchange of substances and energy- a set of processes of transformation of substances and energy occurring in living organisms, and the exchange of substances and energy between the organism and the environment. The metabolism and energy is the basis of the vital activity of organisms and belongs to the number ... Medical encyclopedia
Books
- Lightweight. Bright recipes for weight loss, Yakovtsova Valeria. Count calories? It's so addicting! The author of the book, blogger @vorobey_pp knows almost everything about delicious food without calories. For this, she is loved by half a million subscribers on Instagram, who together ...
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