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As promised, I will share with you their knowledge about proper nutrition and exercise. Only by combining them together, you can achieve the expected results. |
So, that means eating right? Proper nutrition - is, primarily, a balanced diet, it implies that the body regularly in the required amount and the optimum ratio should act many nutrients - proteins, carbohydrates, fat, water, minerals and vitamins. How to calculate an optimal ratio? And besides, if we still want and lose weight, summer is coming soon))) Someone wrote in the next topic, which is training, goes to fitness, adhere to proper nutrition, but losing weight does not happen, why? Most likely the problem calorie food that you consume, as well as in nutrients (protein Fats Uglevody- further BZHU). If you do not want to calculate, neither of which the correct weight loss without any harm to the body can not be out of the question.
Let's calculate your kalorazh, just want to say that 100% correct result is not obtained, but have a certain reference point is better than nothing, right?)
So, first we need to calculate the basic metabolism (CWA), which our body spends alone on the normal functioning of all our organs and systems.
For women, the formula is as follows:
BOV = 9.99 * Weight (kg) + 6.25 * height (cm) - 4.92 * age - 162
Example: weight 60 kg, height 164 cm, age 30
BOV = 9.99 * 60 + 6.25 * 164 - 4.92 * 30 - 162 = 1314.8 kcal
Further, in order to calculate the approximate number of calories that a woman spends during the day, taking into account physical activity to maintain weight, we multiply that number by a factor of CWA physical activity (he, too, at all different):
• 1,2 - with a minimum fiz.nagruzki (eg sedentary office work)
• 1,375 - a small daily activities and light exercise (1-3 times per week)
• 1,4625 - workout 4-5 times a week or work of average weight
• 1,55 - intensive workout 4-5 times a week
• 1,6375- daily workout
• 1,725 - Daily intensive training or training 2 times a day
• 1,9 - heavy physical work or intensive training 2 times a day
Substitute our data - 1314.8 * 1.4625 = 1922.8 kcal
This is the amount of calories that a woman can eat to maintain your weight and doing 4-5 times a week.
Now we need to calculate the rate BZHU (for normal people who are not athletes)
Proteins - 1- 1.5 g per 1 kg of your body weight
Fats - 1 g per 1 kg of your body weight (not to reduce the fat, otherwise it can lead to tragic consequences - loss of hair, brittle nails, cessation of menstruation, and so on, we need it?)
Carbohydrate - 2 2.5 g per 1 kg of your weight (carbohydrates are meant products of the correct, not cakes and biscuits with chocolate).
Remember, that the rate of weight loss BZHU will need to count every 2-3 months.
Now specifically about each nutrient.
The protein - one of the most important nutrients. Our body learned to store fats and carbohydrates, but not protein, so it is functional, but not redundant element. Too little protein in the body can lead to the fact that the body will withdraw the active muscle protein recycled and Zhirkov reserves will remain intact. But the more muscles in your body, the faster the metabolism, the faster we lose weight.
Carbohydrates - if we exclude carbohydrates from food, then people will feel tired, broken metabolism, as well as the work of the liver. We need to eat complex carbohydrates - is oatmeal, whole wheat bread, whole grain pasta (we have in Italy, this pasta Integrale, which lately have a large selection on the shelves), ovoschi- all these products saturate our bodies for a long time and provide him with vitamins and microelements. If you do not exceed the permitted number of carbohydrates, they will not turn into fat.
Fats - are saturated and unsaturated. Saturated fats are found in butter, fried foods, mayonnaise, sausages - our enemies.
Unsaturated fats - our friends, they are necessary for the normal functioning of the body and lowering blood cholesterol levels. They are monounsaturated (contains a small amount of hydrogen) and polyunsaturated (hydrogen in them is almost none).
Monounsaturated fats harden when cooled a bit, for example olive Maslow cured, if you put it in the fridge. Foods that contain these fats include nuts, avocado, pumpkin seeds, olives, and others.
Polyunsaturated fats found in fish and seafood, in boshinstve vegetable oils.
That seems briefly wrote what she wanted. Then I will write, what to do with the energy intake to start losing weight