losing weight is a very difficult thing for female friends, especially for some foodies. Because losing weight means controlling yourself and not eating some high-calorie foods, it is particularly difficult for people who love food. In fact, as long as the calorie intake is reasonably controlled, it will not be so difficult to lose weight. So how to control calories when losing weight? Which foods are high in calories?

1. How to control calories when losing weight

1. How many calories do you need to eat every day to lose weight

There is no uniform standard for how many calories you need to eat, but it should be calculated according to everyone's weight and activity. The amount of heat required by human body varies from person to person, and the main factors affecting it are labor intensity, age, climate change, body shape, weight and health status.

According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 18 ~ 19 calories a day, while a man needs 198 ~ 234 calories. Among them, the intake of protein should be 1% ~ 15% of the daily calories needed by human body; The carbohydrate intake should be no less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 3% of the daily calories. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should not be less than 16 grams.

second, how to calculate how many calories you need to consume every day?

if your goal is to lose fat, multiply your current weight (Jin) by 1, 11 or 12(1 means your metabolic rate is slow, 11 means medium, and 12 means fast). If your goal is only to gain muscle (or just to lose fat slightly), multiply your weight by 13, 14 or 15(13 means your metabolism is slow, 14 means moderate, and 15 means fast).

For example, a woman who weighs 13 kg and has a moderate metabolic rate wants to gain muscle and lose fat slowly. In this case, her daily calorie intake should be: 13×14=182 (calories). And a man with a fast metabolic rate and a weight of 2 kg, if his purpose is only to increase muscle, then his daily intake should be: 2×15=3 (calories). The simple formula above is equally effective for men and women.

I need to remind you that if you feel that the progress of losing weight is stagnant or it is difficult to achieve your goal, you may need to adjust your calorie intake, which is generally 5~1 calories.

Third, the key to losing weight depends on controlling calories.

People get fat because the calories they consume every day exceed the calories they consume in activities. Every 7,7 calories accumulated by the body will be converted into one kilogram of body weight. If you want to lose the extra weight, you should first control the calories you eat into your body every day and find out how to consume more calories. However, this does not mean that fasting is the fastest way to lose weight, because the normal operation of the body also requires the consumption of calories. Losing weight by fasting will only make you sallow, emaciated and weak after one month, and the calorie intake should not be lower than the basic energy required every day.

Fourth, daily calorie control skills

1. Control food intake

Eat only seven or eight full meals, slow down the eating speed, take a bite, chew for a while, then swallow, and stop eating when you can eat or not. Concentrated eating and careful chewing can naturally control the calories of food. At the same time, we should pay attention to reducing the intake of staple foods rich in fat, such as bread, biscuits, fried dough sticks, oil cakes, twists, instant noodles, cakes, pumpkin cakes and snacks.

2. Reduce the intake of cooking oil.

Use less oil when cooking, and avoid any fried or oily food. Reduce the number of meals in restaurants. If it is unavoidable, don't eat too many or even fried dishes. Try to order some light and low-fat dishes, such as boiled, steamed and cold salad, and choose more green leafy vegetables.

3. Pay attention to hidden fat

What is hidden fat? It is what we usually ignore and don't care about. For example, many snacks, such as French fries, potato chips, snacks, puffed food, egg yolk pie, biscuits, nuts, noodle soup, ice cream, coffee companions, etc., all contain a lot of fat, and many of them contain trans fatty acids. Remember one thing, eat less processed food that feels very fragrant, because the taste of fragrance comes from oil. Among the ingredients of natural food, except for a small amount of esters in alcohol, only fat is fragrant. Therefore, as long as food tastes particularly fragrant, it must contain a lot of fat, which is a high-calorie food.

4. Control the total amount of meat food

When choosing meat, choose varieties with less fat content, such as fish and shrimp as the first choice, followed by skinless chickens and ducks, lean beef and mutton, lean pork, etc. Try to choose pork belly, fat meat, fat cattle, fat sheep and animal offal no more than twice a week, and the amount of each time should not exceed 5 grams. If you are obese, or have chronic diseases such as hyperlipidemia and hypertension, you can remove the visible fat, and chickens and ducks must be peeled.

5. Don't drink sweet drinks

Sugar in drinks contains more calories, and after intake, people won't feel full, so it's easy to drink a lot at one time, which will add a lot of calories invisibly. Friends who are used to watching ingredients can find that the first item of most drinks is water, and the second item is sugar, which shows how much sugar accounts for. Therefore, no matter what kind of drink it is, it is basically made of water+sugar, plus pigment, essence, etc., so it is not recommended that you drink it often. You can choose boiled water, mineral water, all kinds of self-made tea drinks, sugar-free lemonade and so on.

6. Drink less

Drink less, especially don't drink more beer. Beer is not only high in calories, but also digested and absorbed very quickly, which is easy to cause abdominal obesity, increase waist-hip ratio and increase the incidence of cardiovascular diseases.

7. Eat some fruits before each meal

Fruits are large in size and low in calories, which can occupy a certain stomach capacity, which can help us avoid other high-calorie foods. At the same time, some fruits can also help digestion, inhibit and decompose fat, which is a good helper to avoid obesity.

8. Don't be greedy

This is not greedy, one is not to eat too much, and the other is not to clean the leftovers. In this case, women are mostly, so just remember to eat enough and don't eat anything extra. Parents often educate their children and always let him eat the food on the plate without leaving it. As a result, children gradually form an idea that they should eat as much as they can, rather than adjusting their food intake according to their instinctive hunger and satiety. From a health point of view, this practice is wrong. Children should decide their food intake according to their usual food intake and what they eat before meals. If they can't finish eating, don't be forced.

9. Choose small tableware

Try to use small tableware and containers to hold food, so as to avoid the hint that you must finish eating. Don't be greedy for large portions, big bowls, large plates, etc. Remember that large portions are always the natural enemy of weight loss. Otherwise, no matter how many nutrients you eat, you can't digest them, and it is easy to get fat, which is not worth the loss.

1. Eat more black rice as the staple food, which is easy to be full.

The porridge cooked with black rice tastes good and most people can accept it. With a little shredded pickles, it tastes like a normal meal and won't make you feel the pain of controlling your diet. Moreover, because more than 9% of porridge is water, the energy contained is very low, even if you drink two bowls, it will not be excessive. In addition, black rice belongs to brown rice, and the soup has a high fiber content and a strong sense of fullness. After eating black rice porridge, it is as difficult to feel hungry as eating the same amount of white rice.

To lose weight for the body, the excess fat is lost, which is stored in the body after eating high-calorie food, so we must control the calorie intake for the body.

2. What are the foods with high calories

1. Butter

Calories: 888/1g

Many people like to spread butter when eating bread, but butter contains a lot of fat, and excessive intake or consumption will cause hyperlipidemia, fatty liver and obesity.

2. Cream

Calorie: 879 kcal /1g

Cream is fragrant and soft, and many people like it. In order to enrich the taste of cream, people will add other ingredients such as fruit to cream. However, the heat of cream itself is extremely high, not to mention the heat when adding other things. 1 grams of cream is equivalent to several bowls of rice. How can you not get fat if you eat it often?

3. Walnut

Calorie: 654/1g

Although walnut contains comprehensive nutrients, it contains a lot of fat, with 6-7g of fat per 1g of walnut kernel, which is extremely unfavorable for weight loss.

4. Chocolate

Calories: 586 kcal /1g

Chocolate is a high-calorie food, in which the fat content is quite high, but it does not contain cellulose which can stimulate the normal peristalsis of the gastrointestinal tract, thus affecting the digestion and absorption function of the gastrointestinal tract. However, people who like to eat chocolate will not cause obesity as long as they maintain energy balance by increasing appropriate exercise. Therefore, ladies who want to eat chocolate in My Sweetie should exercise more.

5. potato chips

calories: 548 calories //1g

potato chips contain not only starch but also a lot of fat, so eating potato chips often will obviously make you fat. In fact, the potato, the main raw material of potato chips, is rich in nutrition, but some of it should be given to you on a monthly basis and easily destroyed during frying. Common potato chips are made by slicing potatoes and processing them with oil at high temperature, generally containing 3%-4% fat. According to different tastes, some brands of potato chips also contain high salt. Medium

6. Cookies

Calories: 546 kcal /1g

Cookies contain 546. kcal, 59.1g of carbohydrate and 31.6g of fat, which is also considered as a part of high calories in snacks. Cookies are made of milk and flour. Eating more cookies will make people feel too sweet and greasy, and their weight will soar. Therefore, everyone should pay attention to the choice when choosing snacks.

7. Full-fat milk powder

Calories: 491 kcal /1g

Full-fat milk powder is mostly sweetened, some with sucrose and some with lactose, and the added amount is less than 2%. Generally, the carbohydrate content of full-fat milk powder is 35.5% 1g, which is not conducive to weight loss. It is suggested that if you want to lose weight by drinking milk, it is better to drink low-fat milk.

8. Crispy sugar

Calories: 444 kcal /1g

Crispy sugar has a high sugar content, and nuts with high calories, such as peanuts and walnuts, are added in it, which makes Crispy sugar a high-calorie food. If you want to be thin and beautiful, you should be greedy and eat less.

9. Instant noodles

Calorie: 473 kcal /1g

Instant noodles are mostly made by frying the dough, which means that the oil content in instant noodles is very high. If you eat instant noodles for a long time, it will easily gain weight and increase the risk of cancer.

1. Hamburger

Calories: 456 calories /1g

Hamburgers are the love of eaters, but hamburgers are high in calories, and the meat and fat in them are also high. Moreover, when eating hamburgers, people like to accompany them with a cup of cola or other drinks, so the calories add up, which is really scary.