We all know that it is necessary to keep within the limits of the number of kilocalories consumed daily, to spend them with various types of physical activity.. Various calorie tables are published on the Internet and magazines, we use them daily, but ask any of us: “What is a calorie? " Meanwhile, a calorie is not a piece of fat and not an extra cell in the layer on the abdomen or thighs..

In the language of physics, one calorie is a unit of energy (or work) that is required to heat 1 ml of water by 1 ° C at standard atmospheric pressure.. Calorie is a unit of energy. So, with the calories we get, we get energy.. Spending its excess - slimmer. Accumulating - gaining weight.

The energy value of foods is measured in kilocalories.. This is the amount of heat that is released when they are broken down during digestion..

Worth remembering:.

1 g of protein contains 4 calories.

1 g of carbohydrates contains 4 calories.

1 g of fat contains 9 calories Knowing these simple numbers, it is easy to figure out how to balance your diet in order to lose excess weight without any special calculations.. What determines the daily need for these same kilocalories in humans? This is a number of factors: gender, age, weight, physical activity. It is believed that on average a healthy person of average height and weight spends 1 kcal per hour for every kilogram of his weight..

How much to weigh in grams?

Asking the question: \? " The body requires a certain minimum calorie content, designed to support the processes taking place in it, in fact, vital activity.. Daily calorie intake should not be less than 1000 calories.

You can calculate your own calorie intake, below which it is not recommended to fall, using the formula calculated by the famous nutritionist Elena Stoyanova:.

For men: height x 5 + weight x 14 + 66 - age x 6.8.

For women: height x 1.8504 + weight x 9.556 + 655 - age x 4.7 That is, for a 30-year-old woman weighing 70 kg and 170 cm tall, it would look like this:.

314.6 + 668.9 + 655 - 141 \u003d 1497.5 kcal.

With a gradual decrease in weight, the level of basal metabolic rate will also decrease, that is, calorie intake will still have to be reduced..

But you can’t immediately “sit down” on too low a calorie intake, because the metabolism will adjust to the fact that there is little energy coming in, and it will begin to store it.. Thus, by increasing the amount of calories consumed, for example, from 900 to 1200, a woman will get better - even though 1200 calories is very small.. Therefore, it is important to start losing weight with moderate restrictions on the usual diet, without trying to immediately drive yourself into the framework, since it will be extremely difficult to get out of them..

Irina Shender,.

ABC for Parents Center neboleem. net.