Сколько калорий нужно есть в день, чтобы похудеть?

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Сколько калорий нужно в день чтобы похудетьКалории – это общепринятая единица, при помощи которой определяется количество энергии, поглощаемой с пищей или расходуемой с деятельностью. В соответствии с этим определением, калорийность продуктов – это некий объем энергии, который выделяется для того, чтобы потребляемый продукт мог быть переработан организмом человека. Отсюда происходит деление всех продуктов на легко усваиваемые и долго усваиваемые: на переработку первых организм тратит в разы меньше сил, то есть энергии, чем на переработку последних.

Почему много калорий – это плохо?
Если человек потребляет пищу, перенасыщенную калориями, то избыток неминуемо превращается в жировую ткань, не получая лучшего применения.

Первый способ, если вы хотите сохранить рацион неизменным, бороться с этим – это тратить хотя бы столько же энергии, сколько вы получаете. Попросту, заниматься спортом, вести активный образ жизни, танцевать, двигаться, гулять, проводить время на свежем воздухе, поменьше лежать на диване в обнимку с телевизионным пультом и так далее.

Второй путь – сократить количество потребляемых калорий.

Достаточно – это сколько?
Чтобы понять, сколько калорий нужно в день, чтобы похудеть или хотя бы перестать набирать лишние килограммы и сантиметры, нужно определить необходимое число калорий в день.
Есть мнение, что для женщин это число составляет 2500 калорий, а для мужчин – от 3000. это довольно-таки обобщенный подход, который никак не учитывает индивидуальных характеристик и особенностей. Что если, например, девушка высокая и крупная, а мужчина, наоборот, маленький и тщедушный? Неужели, нормы одинаковы и в этом случае?

Научный подход
Наиболее точная из всех существующих – Маффина-Джеора, позволяющая рассчитать необходимое число калорий для суточного потребления.
Ее компоненты:
1. ОО – основной обмен (калории, используемые на поддержание основной жизнедеятельности в состоянии покоя).

Женщины: ОО = 9,99 * вес (в кг) + 6.25 * рост (см) — 4,92 * возраст — 161
Мужчины: ОО = 9,99 * вес (в кг) + 6.25 * рост (см) — 4,92 * возраст + 5

2. ОР – общий расход (за сутки, при этом коэффициенты меняются в зависимости от образа жизни).
• Сидячий образ жизни: ОО x 1.2
• Незначительная активность (спорт 1-3 дня в неделю): ОО x 1.375
• Средняя активность (спорт 3-5 дня в неделю): ОО x 1.55
• Высокая активность (спорт 6-7 дней в неделю): ОО x 1.725
• Очень высокая активность (занятия спортом каждый день, профессиональные занятия танцами, бегом, плаванием, высокая физическая активность на работе,): ОО x 1.9

В итоге, получается, после всех подсчетов, что, чтобы не полнеть 30-летней женщине, занятой обычной офисной работой, среднего роста, весом порядка 70кг, необходимо ежедневно потреблять не более 1670 ккал, а не предполагаемые 2000 ккал.

Сколько калорий нужно в день, чтобы похудеть

Снижение веса не должно быть опасным для здоровья и жизни. Поэтому нужно точно знать, насколько меньше калорий нужно потреблять. Специалисты рекомендуют уменьшать общую калорийность за неделю на 20%, т.е. суточную калорийность нужно умножить на 0,8.
нижняя безопасная граница без наблюдения врача не должна быть меньше 1200 ккал.

Видео-расчет нормы калорий!

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  150. May I simply just say what a relief to uncover someone that actually knows what they’re discussing on the internet. You certainly understand how to bring a problem to light and make it important. A lot more people should read this and understand this side of your story. It’s surprising you are not more popular given that you definitely have the gift.

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  155. When I originally left a comment I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I get four emails with the same comment. Is there a way you can remove me from that service? Kudos!

  156. Aw, this was an incredibly good post. Taking a few minutes and actual effort to create a superb article… but what can I say… I put things off a whole lot and don’t seem to get anything done.

  157. An impressive share! I’ve just forwarded this onto a coworker who had been conducting a little homework on this. And he in fact bought me breakfast simply because I found it for him… lol. So let me reword this…. Thanks for the meal!! But yeah, thanks for spending the time to talk about this issue here on your internet site.

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  174. The next time I read a blog, Hopefully it doesn’t disappoint me just as much as this particular one. After all, Yes, it was my choice to read through, but I genuinely believed you’d have something interesting to talk about. All I hear is a bunch of whining about something that you could fix if you weren’t too busy searching for attention.

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  176. May I simply just say what a relief to discover someone that actually understands what they are discussing on the net. You definitely know how to bring a problem to light and make it important. A lot more people have to look at this and understand this side of the story. It’s surprising you aren’t more popular given that you most certainly have the gift.

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  189. This is the right webpage for anybody who hopes to understand this topic. You realize so much its almost tough to argue with you (not that I personally would want to…HaHa). You definitely put a new spin on a subject that has been written about for decades. Excellent stuff, just wonderful!

  190. I must thank you for the efforts you’ve put in writing this blog. I’m hoping to view the same high-grade content from you in the future as well. In fact, your creative writing abilities has encouraged me to get my own blog now 😉

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  192. Hi, I do believe this is a great web site. I stumbledupon it 😉 I’m going to revisit yet again since I book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

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  194. When I initially left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I receive four emails with the exact same comment. Perhaps there is a way you can remove me from that service? Thanks!

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  200. I must thank you for the efforts you’ve put in writing this website. I am hoping to check out the same high-grade content by you later on as well. In truth, your creative writing abilities has motivated me to get my very own blog now 😉

  201. I truly love your blog.. Pleasant colors & theme. Did you develop this web site yourself? Please reply back as I’m looking to create my own personal site and would like to find out where you got this from or what the theme is named. Thanks!

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  205. I would like to thank you for the efforts you have put in penning this website. I am hoping to view the same high-grade blog posts from you in the future as well. In truth, your creative writing abilities has inspired me to get my very own website now 😉

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  209. After I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and now every time a comment is added I get four emails with the exact same comment. Is there a way you are able to remove me from that service? Thank you!

  210. Hello there! I could have sworn I’ve been to this site before but after going through some of the posts I realized it’s new to me. Regardless, I’m definitely pleased I discovered it and I’ll be book-marking it and checking back regularly!

  211. This is a really good tip especially to those new to the blogosphere. Short but very precise information… Many thanks for sharing this one. A must read article!

  212. Spot on with this write-up, I absolutely believe that this website needs a lot more attention. I’ll probably be returning to read through more, thanks for the information!

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  216. Hi, I do think this is an excellent web site. I stumbledupon it 😉 I will return yet again since I book-marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

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  222. Hello there! This blog post couldn’t be written much better! Looking through this article reminds me of my previous roommate! He continually kept talking about this. I am going to forward this article to him. Pretty sure he will have a great read. Thank you for sharing!

  223. The next time I read a blog, Hopefully it doesn’t fail me as much as this particular one. After all, Yes, it was my choice to read, however I genuinely thought you would probably have something interesting to say. All I hear is a bunch of crying about something that you could possibly fix if you were not too busy searching for attention.

  224. You are so interesting! I do not suppose I have read through something like that before. So good to find somebody with a few genuine thoughts on this subject. Seriously.. many thanks for starting this up. This site is something that’s needed on the web, someone with a little originality!

  225. I’m extremely pleased to uncover this site. I need to to thank you for ones time just for this wonderful read!! I definitely liked every bit of it and i also have you bookmarked to look at new things on your blog.

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  227. Aw, this was an exceptionally nice post. Finding the time and actual effort to make a really good article… but what can I say… I put things off a whole lot and never manage to get anything done.

  228. May I simply say what a relief to find somebody who really knows what they’re discussing on the web. You certainly understand how to bring a problem to light and make it important. More and more people need to read this and understand this side of the story. I can’t believe you aren’t more popular because you certainly possess the gift.

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  231. I would like to thank you for the efforts you’ve put in penning this website. I am hoping to view the same high-grade content by you later on as well. In fact, your creative writing abilities has motivated me to get my own site now 😉

  232. An intriguing discussion is definitely worth comment. I think that you should publish more on this issue, it may not be a taboo subject but generally people don’t speak about such issues. To the next! All the best!!

  233. Hello there, I do think your website could possibly be having internet browser compatibility issues. Whenever I take a look at your site in Safari, it looks fine but when opening in I.E., it’s got some overlapping issues. I merely wanted to give you a quick heads up! Other than that, excellent site!

  234. After I originally commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on every time a comment is added I get 4 emails with the same comment. Perhaps there is a way you are able to remove me from that service? Thanks!

  235. You made some really good points there. I checked on the net for more info about the issue and found most people will go along with your views on this site.

  236. When I originally commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on every time a comment is added I get 4 emails with the same comment. Is there an easy method you are able to remove me from that service? Many thanks!

  237. Hi there! This article couldn’t be written any better! Going through this article reminds me of my previous roommate! He continually kept preaching about this. I’ll send this article to him. Pretty sure he’s going to have a great read. Many thanks for sharing!

  238. Hi there! I could have sworn I’ve been to this blog before but after looking at some of the articles I realized it’s new to me. Nonetheless, I’m certainly pleased I discovered it and I’ll be bookmarking it and checking back regularly!

  239. When I initially commented I appear to have clicked the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I recieve 4 emails with the same comment. There has to be a means you are able to remove me from that service? Kudos!

  240. The next time I read a blog, I hope that it doesn’t disappoint me just as much as this particular one. After all, I know it was my choice to read through, however I really thought you would probably have something helpful to talk about. All I hear is a bunch of whining about something you could fix if you were not too busy looking for attention.

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  243. May I simply just say what a relief to discover somebody that genuinely understands what they’re discussing on the internet. You certainly understand how to bring a problem to light and make it important. More and more people really need to look at this and understand this side of the story. It’s surprising you aren’t more popular given that you definitely have the gift.

  244. The very next time I read a blog, Hopefully it doesn’t disappoint me just as much as this one. After all, Yes, it was my choice to read, however I actually thought you would probably have something helpful to say. All I hear is a bunch of moaning about something you could possibly fix if you were not too busy looking for attention.

  245. I must thank you for the efforts you have put in writing this site. I am hoping to see the same high-grade content by you in the future as well. In truth, your creative writing abilities has inspired me to get my very own site now 😉

  246. Hi there! This blog post couldn’t be written much better! Looking through this post reminds me of my previous roommate! He always kept talking about this. I’ll send this post to him. Fairly certain he’s going to have a very good read. Thank you for sharing!

  247. After I originally commented I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve four emails with the exact same comment. Is there an easy method you are able to remove me from that service? Thanks!

  248. Hi, I do believe this is an excellent site. I stumbledupon it 😉 I’m going to come back once again since I bookmarked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

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  250. This is a very good tip particularly to those new to the blogosphere. Simple but very precise info… Appreciate your sharing this one. A must read post!

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