Rules, rules, rules!

These damn rules.

But sometimes they are useful, especially when you have to control the amount of calories you have to consume .

How many calories have you eaten today?

And how many should you consume if you are trying to maintain your current weight or lose those last 4 pounds?

For this reason I decided to write 3 rules for calculating the calories to be taken in order to lose weight .

If you’re like most people, you certainly don’t even know where to start thinking about counting calories and that’s clear.

[sc name = “SLIMMING”]For this reason I always recommend to rely on the hands of experts or on tools for the free calculation of a personalized diet .

The body is ours, we know what our habits, our certainties, our weaknesses and our weaknesses are.

A meager 9 percent of the population knows how to calculate the amount of calories they eat daily  and it is the same percentage that knows how many calories should be eaten each day .

However, we must not in the least imagine that counting calories and nutritional values ​​necessarily lead to a change in weight, we must clearly be careful about what we eat.

In fact, the secret to losing weight and maintaining it is certainly not eliminating carbohydrates forever or drinking liters of cabbage soup.

You should definitely try to eat fewer calories a day, around 500 calories.

We need to burn calories with constant exercise and eat healthy foods that make us feel good, give us energy and stave off a variety of health problems.

So why aren’t people really used to tracking their calorie intake?

Among the biggest obstacles people find are the difficulty of counting calories (30 percent), maintaining a focus on other nutrients (30 percent), thinking that counting is of no use (23 percent), being too much. employed (22 per cent).

But counting calories is easier and takes less time than you think.

Follow these tips to get started:

 1. Determine how many calories you should eat

How many calories you need to eat to maintain your current weight depends on many factors such as gender, age, height, weight and level of physical activity.

The body uses about two-thirds of the calories it consumes each day just to keep its systems functioning – the heartbeat, the muscles in motion.

The rest of the activity ranges from walking to doing the crossword puzzle.

To find out your ideal calorie intake, start by calculating what’s known as the metabolic rate base (BMR):

Women: multiply your weight x 10.

Men: Multiply x 11.

This is your BMR .

Now add 20 percent of your BMR if you are sedentary, 30 percent if you are somewhat active, 40 percent if you are moderately active, or 50 percent if you are very active.

The number you get is how many calories you need to maintain your weight.

For example: if you are a woman of about 145 pounds somehow active, your BMR is 1,450 calories per day, and your lifestyle is an additional 30% which equates to 435 calories.

So the heat you need to take daily to maintain your current weight is par at 1,885.

If you want to lose one pound a week, simply cut or burn an extra 500 calories a day.

2. Count how many calories you must actually eat and burn

You can easily cut 500 calories a day by making small diet and exercise changes throughout the day. Here is an approach:

Breakfast : drink water instead of orange juice (calories saved: 117)

Snack : Cucumber slices and a spoonful of hummus, instead of a bag of chips (calories saved: 119)

Lunch : Eliminate sauces from your salad (calories saved: 66)

Dessert : Eat half of a cup of strawberries instead of half of a cup of chocolate ice cream (calories saved: 118)

Exercise : Walk at a moderate pace for 30 minutes (calories burned: 125)

3. Make small portions

This is something that very few think about but in fact it is not as stupid as one might think.

Imagine that the portion of food must be about the size of a tennis ball to feed without overdoing it.

Because that’s the point, the exaggeration.

No oversized dishes, no oversized portions but everything in the right size and that is only good for us and for our life, ours.

Because this is what must move us, the push we expect, we must be able to be happy with ourselves.

Conclusions

In this article, I hope I’ve made something simple that actually seems complicated. The calorie calculation to be taken in case you want to keep your intake, or if you want to lose weight, can also be done using the tool available on this page . Knowing the value of calories to be consumed daily can help us achieve the desired weight.

From now on, you will know what you need to eat every day to improve your shape, your health, but also your mood.