In order to get better, lose weight or maintain weight permanently, you need only one thing - to count calories. Calculate the main power can be defined as:
For women:
9, 6 x weight in kg + 1 x 9 cm in height 650 + - 4, 7 x age
For men, the calculation formula looks like this:
5 cm in height x 14 + x weight in kg + 66 - 6 8 x age.
Adolescents, pregnant and lactating women require an average of 500 calories more.
As you can see, the determining factors in the calculation are the anthropometric data, gender and age of the person. That is the number of calories your body needs to maintain metabolic processes. Given that we have to perform for some actions of the day, for which we will also spend energy needs of the organism in the "fuel" will be slightly higher than the rest. Therefore, when calculating the daily allowance of calories, to the base amount of calories necessary to add energy consumption on professional practice and personal training. That's the number of calories needed by the body to maintain a constant weight.
Dreaming to lose weight? For this purpose, the body spends more than it receives. But keep in mind that reducing caloric below the "subsistence level" unacceptable. Organism in this case will switch to energy efficient, that is simply slow down the metabolism. In addition, he will begin to make active supplies for a rainy day. This is minus all low-calorie diets.
If you're determined to count calories, it is better to do it in writing. Get yourself a notebook, in which within a week detail record everything you eat. Try not to miss anything. After all, even 100 calories in 10 months turn into pounds overweight. On the basis of the notes, you can just analyze and mistakes made in the diet. It is possible that some of your eating habits, you simply did not notice before. For example, snacking in front of the TV. As soon as you think about it, you learn to control yourself. By the way there is no need to strictly observe it daily calories. Can be calculated and weekly consumption. Thus, what was odd today, cut in the diet tomorrow. By the way this method works fine, but you will not feel the severe restrictions.