First, calculate your calorie demand.
Calculate your basal metabolic rate (BMR). Basal metabolic rate refers to the energy metabolic rate when the human body is awake and extremely quiet, and is not affected by muscle activity, environmental temperature, food and mental stress. BMR can tell you how many calories your body needs to consume to maintain basic life activities if you lie still and do nothing every day. It is also called the basic metabolic rate of human body.
l? Your body needs to burn calories to get energy, so as to maintain basic activities of life, such as breathing, digesting food, tissue growth and repair, and blood circulation.
l? You need to use the results calculated by BMR formula to determine the number of calories you need to consume in order to lose weight or maintain weight.
l? Use the following equation to calculate the metabolic rate of men: 66.47+(13.7 * weight [kg])+(5 * height [cm])? (6.8 * age [years]).
l? Use the following equation to calculate the metabolic rate of women:? 65.5 1+(9.6 * weight [kg])+(1.8 * height [cm])? (4.7 * age [years]).
Measure your physical activity level. In addition to basic physical activities, you also need to estimate the amount of calories consumed in daily activities. When you calculate your basal metabolic rate and multiply it by your estimated activity level coefficient, you can find out your daily calorie consumption.
l? If your daily activity intensity is low (little or no exercise): BMR x 1.2.
l? If it is usually in a state of slight activity (exercise or exercise with a small amount of exercise, 1-3 days/week): BMR x 1.375.
l? If the usual activity intensity is moderate (moderate intensity exercise or exercise, 3-5 days/week): BMR x 1.55.
l? If the usual activity intensity belongs to the intensity level (high-intensity exercise or exercise, 6-7 days/week): BMR x 1.725.
l? If the usual activity intensity belongs to a high intensity level (strenuous exercise or exercise, high-intensity physical work or special combat training): BMR x 1.9
l? For example, a young woman with a height of 165cm and a weight of 59Kg 19 years old can find out that her BMR value is 1366.8 calories by substituting her height and weight information into the BMR calculation formula. Then, through her moderate-intensity exercise 3-5 days a week, we can know that her activity level belongs to moderate intensity. Then multiply 1366.8 calories by 1.55 to get 2 1 18.5 calories. This is the average number of calories her body burns every day.
Calculate the calories needed to lose weight. In order to achieve the goal of losing one pound a week, the consumption per week is 3500 calories more than the intake.
l? Consume 500 calories a day, so you can consume 3500 calories a week.
l? The weekly goal is to reduce 1 or 2 kg. If you want to lose weight by dieting, you need to lose 500 calories every day for a week. If you want to lose 2 pounds a week quickly, you will lose 1000 calories every day.
l? In order to lose weight, you need to reduce calories in your diet and increase calorie consumption through exercise. This combination is the most effective way to lose weight.
Second, use calorie calculator to manage weight
Track your daily calorie intake. When you just start to lose weight, it will be helpful to track your daily calorie intake.
l? Consider keeping a food journal or using an online calculator to help you calculate the number of calories you consume every day.
l? Compare calorie intake with the number of calories burned in daily activities. If the intake is greater than the consumption, then you need to reduce the intake by dieting.
l? It may be difficult to suddenly reduce the calorie intake. You can first reduce the calorie intake level to the basal metabolic rate level in an active state.
Don't reduce calories below the standard necessary for the body. It is not a good idea to reduce the daily calorie intake below BMR level. When your body doesn't consume enough calories to maintain its basic functions, it will start burning your muscles to get energy. You may lose weight, but you will look weaker.
l? Extremely low calorie intake is not beneficial to lose weight, because it can't provide enough protein, vitamins and mineral elements necessary for human body.
l? Try to consume at least 1200 calories a day. This is also the recommended minimum daily calorie intake.
Keep a food log. List what you eat, the calories you take in each meal (look at the nutrition information on the packaged food, or look at the calories in the packaged food), and how many meals you eat. Studies show that those who keep track of their diet on time can stick to the diet plan for a longer time and lose more weight.
l? Search online for free calorie calculator programs or websites, and enter the food you eat to record calorie intake. Some programs and websites can even calculate accurate calorie values for you.
l? Checking your daily calorie consumption can force you to pay attention to your health and control your diet. Be alert to all the food you eat, and you will easily control your diet.
Measure your weight regularly. Another key point of losing weight is to track and record your weight and the overall progress of losing weight.
l? Studies have shown that people who weigh regularly are more likely to lose weight than those who don't.
l? Weigh 1 2 times a week. Try to weigh at the same time of the day and wear the same clothes, so that the result is more accurate.
l? If you haven't lost weight, you may need to reassess your calorie intake. You need to reduce your calorie intake more, or you need to keep a more accurate food log.