Scientists around the world are sounding the alarm, because more and more people are becoming overweight. This problem didn't just happen. If we take the average person in our time, we can see that his diet per day is 2200 calories.
These indicators can be compared with ancient people who consumed about 5500 calories per day or soldiers from the army of Peter the Great, who consumed more than 4500 calories. Large consumption of food did not lead to fullness in ancient people or soldiers, but now overweight for many has become the norm.
Calories are the main reason for weight gain. People began to move less, and calories that they digested during the day are not converted into energy and stored as fat. This is the nature of the human body. Given this feature, it is possible to achieve a balance between calories and their burning during the day, but how to do this?
For normal functioning of the body, it is necessary to constantly feed it with food and water. Many people think that being overweight is a large number of food and, of course, they will be right, but fat tends to accumulate for other reasons. For example, you can often see that on winter days people are gaining fat mass
, but their activity during the day does not decrease. The reason lies in the temperature. As a rule, in the fall and summer, the body spends only carbohydrates on physical education and other active activities, and in winter this function changes slightly.
Low temperatures cause the body to burn more calories to heat the body. In fact, the burning of fat and carbohydrate reserves on the street in sub-zero temperatures increases by 3 times. To this turn the body is well prepared, so in the autumn there is an accumulation of body fat. In winter, this process only accelerates. People are constantly sitting at home, while the positive temperature contributes to the rapid accumulation and formation overweight.
A decrease in temperature is always the reason for the formation of fat folds, but the situation can be reversed. The body can simply be deceived. Temperature change allows the body to stop the accumulation of fat, but we must not forget that it should be optimal and comfortable for life. Experts recommend staying at room temperature at 20 degrees.
How many calories does a person burn per day?
Calories are a necessary resource for the normal functioning of the body. Energy is spent in three directions:
- The functionality of the body (breathing, maintaining body temperature, digestion of food).
- Constant physical activity.
- extreme situations including stress and illness.
Without energy, the performance of any person is significantly reduced, the risk of diseases increases, and fat and muscle mass also begins to decrease. For that so as not to harm the body and at the same time keep your body in shape, you should calculate how many calories the body needs during the day and not exceed this amount.
Each person has a different amount of energy consumed per day, but this indicator differs not only because of physical activity. Gender, age, body condition, lifestyle have a direct impact on calorie expenditure during the day. That is why certain formulas for calorie consumption and diet simply do not help, since an individual program is required for all people.
Before you start calculating your own calorie consumption per day, you should consider the main activities that also consume energy.
- Even without active actions, a person spends energy during sleep. During sleep, about 65 calories are consumed per hour, that is, for 7 hours of sleep, the consumption is 455.
- It takes about 70 calories to prepare in the morning before work, and a person spends the same amount of energy eating breakfast before work.
- Going to work requires about 60 calories.
- During working hours, each person has different energy consumption indicators, but with average activity, the body spends 1 thousand calories.
- A walk in the evening, lunch, dinner spends about 500 more units of energy.
These are only averages, but they are suitable for most people who drive sedentary image life. Energy consumption in this case is 2200-2500 calories per day.
Energy expenditure while walking
People who lead an active lifestyle or just like to walk a lot are able to walk more than 10 kilometers in a day without feeling tired. This lifestyle contributes to the burning of excess energy.. A little physical activity leads not only to excess weight, but it also becomes much more difficult to walk. Throw off excess weight simple walking is possible only if you use special techniques. A simple walk burns few calories.
How much can you throw off if you do simple walking? This question is difficult to answer due to the individual specifics of the organism. For example, high people expend less energy while walking. Short people burn more calories and this is due to the number of steps. That is, the indicators of energy consumption are different for everyone, but walking in any case reduces the number of calories.
- A normal walk for two hours burns about 50 kcal per week, with constant walking you can use up to 1100 kcal.
- Calorie consumption can be increased to 1500 per week if you increase the intensity or make walking more difficult. For example, going up and down stairs.
Benefits of walking for health?
Even if a person does not suffer from overweight, walking will still be a huge plus and impetus for improving health. The tone rises, the work improves of cardio-vascular system, respiratory functions return to normal. Wherein walking has almost no contraindications and is suitable for everyone regardless of age and gender. The main thing is not to forget to support water balance, because during such an exercise the body spends a lot of fluid necessary for the normal functioning of the body.
How many calories to spend in the summer?
On a summer day, energy consumption does not differ much from winter time. Extreme temperatures cause the body to expend many more calories to cool food in the stomach. Active lifestyle at this time promotes rapid burning body fat, but it is worth remembering that it becomes more difficult to comply with the norm of calorie intake. Due to changes in temperature, the body may require more energy to maintain normal functioning. In addition, it also requires more quantity liquids.
In the summer, liquid can be a means to lose weight. To heat the liquid inside, the body spends 0.2 kcal, so water is not only a way to quench your thirst. Swimming in a pool or river, where the water temperature is below the body, contributes to the rapid burning of subcutaneous fat.
Conclusion
How many calories are spent per day? This question does not arise out of nowhere. Alas, the modern lifestyle of many people leads to the fact that they simply overgrown with fat due to minimal activity during the day. The balance between the level of calorie intake and their consumption per day, becomes the key not only to beautiful body but also a healthy lifestyle.
For any daily activities, whether it is work, household chores and even recreation, a person needs energy. We get it in different ways - with food, drinks, sunlight, all kinds of dietary supplements. Recovery of spent energy occurs in sleep and during various types of passive rest. But how many calories does a person spend per day and what is the rate of this indicator? We studied this issue, found out how many calories are spent on daily activities, on physical and mental stress. How many calories the body spends on the process of digesting food and even in a dream. And we are happy to share this knowledge with you. Go?
What do we spend calories on?
A person accompanies each of his actions with the expenditure of energy. Another thing is that some types of activities clearly demonstrate increased energy consumption (for example, playing sports), while others are not so obvious - we don’t even think about them (physiological processes). Let's find out why the human body needs calories to live in the usual rhythm and feel as comfortable as possible.
- Reception and processing of incoming gastrointestinal tract food.
- Maintaining muscle tone.
- Ensuring normal body temperature.
- full work internal organs- kidneys, heart, brain, endocrine glands, lungs (respiratory muscles).
- Ensuring the uninterrupted flow of exchange reactions.
- The functioning of the nervous system.
Calorie consumption during sleep
All of these processes require energy, and hence calories. These vital energy expenditures account for approximately 60 to 80% of the total daily calorie intake.
Moreover, the consumption of the latter is carried out continuously, even in a state of complete relaxation and rest - only, perhaps, slightly reduced. On average, calorie consumption occurs at a rate of 1 kcal / kg / hour. Here we are talking about the value of the main exchange, which is 4.18 kJ.
Energy consumption during sleep varies from 60 to 70 kcal per hour. These are quite impressive calorie costs, but special conditions are required for their implementation:
- firstly, the duration of sleep should be at least 8 hours a day;
- secondly, it is necessary to sleep in a cool, pre-ventilated room;
- thirdly, it is undesirable to consume fatty and carbohydrate-containing foods immediately before bedtime;
- fourthly, you need to go to bed in a relaxed and calm, and not in a stressful state.
Physical and mental activity
A considerable expenditure of calories is required by physical and mental activity person. At the same time, in relation to the latter, the numbers will be much smaller. But they increase if this process is accompanied by strong emotions, gesticulation, which is possible, for example, when speaking in public, reading a book with an exciting story, participating in a heated argument with opponents and the need to defend one's point of view. Returning to the energy expenditure for physical activity, you can adjust the value of this indicator by choosing a particular sport. For example, jumping rope requires a person to consume 360 kcal / hour, jogging - 380 kcal / hour, cycling - from 220 to 450 kcal / hour, roller skating - an average of 500 kcal / hour.
Energy consumption for digestion
What else does a person spend calories on per day? Naturally on the digestion of the food consumed. It is worth considering in more detail the energy consumption for digestion. They are more significant regarding the breakdown and assimilation of protein foods - up to 40% of the total calorie intake of proteins consumed. For comparison: digestion of carbohydrates requires only 4-7%, and fats - 2-4%.
Although most modern people lead a sedentary lifestyle, they are somehow forced to move on foot, at least on the way to work. So, the calorie consumption during slow walking will be 220 kcal per hour of walking. If you move at an intense pace, you can lose about 300 kcal during the same time. Interestingly, the higher the body weight, the greater the energy consumption of a person for walking.
Consumption and consumption
According to scientists, a modern person spends a little more than 2000 kcal daily on his life activity, and approximately 2200 kcal. Interestingly, our ancestors needed a much larger amount of energy: for example, soldiers in the army during the reign of Peter I consumed up to 4500 kcal per day each. That was the energy value of the daily diet of a fighter. The halving of daily calorie expenditure today is associated with modern man leading a sedentary lifestyle in the vast majority of cases. In this regard, we often get more energy from food than we need. As a result, calories do not have time to be processed, hence the accumulation of excess weight. It is not for nothing that obesity is the scourge of the 21st century.
The need for calories depends on gender and on the age category of a particular person. So, girls aged 15 to 19 need 2400 kcal per day, while the same young men should consume 600 kcal more. The difference between the sexes in calorie needs in the period of 25-51 years is similar. This applies to both hard physical labor (3000 and 3600 kcal) and sedentary work(2000 and 2500 kcal). Older men should only consume 200 kcal less per day than their peers (1700 versus 1900 kcal).
It has already been said above that the deviation of the amount of energy consumption per day from the amount of calories consumed towards the latter is fraught and, with systematic repetition, usually ends with an increase in the weight of a person, and at a rapid speed. On the contrary, when an individual spends more calories per day on life than he receives, he begins to lose weight. These two rules can be used in practice if you want to get rid of exhaustion or hated kilograms. A person's weight will remain in place in the absence of distortions in the ratio of costs and calories received by the body.
Daily household chores
During the day, we spend energy on a variety of activities that we are used to. We do not even attach much importance to them, because they have become our habits, an integral part of our daily existence.
How many calories does a person spend on daily needs? For example, each of us takes a shower at least once a day. On this we spend not a lot, not a little 40 kcal, provided that water treatment lasts 10 minutes. Some people like to go to the pool. Swimming makes you spend from 200 to 420 kcal per hour. Do you love to dance? 60 minutes of vigorous movement will make your body lose more than 350 kcal. Book lovers take note: Read aloud to increase energy consumption. So you say goodbye to 90 kcal for an hour of pleasant pastime.
The enjoyment of a meal also does not pass without a trace for energy reserves. Breakfast and dinner cause consumption of 60 kcal, eating from noon to 15.00 in the afternoon requires 85 kcal.
The usual rhythm of life implies for the lion's share of humanity the implementation of daily homework - in order to maintain order in your home and a full existence in the coziness and comfort of your own and household members. For all activities in this category, we are forced to spend calories. See:
- for washing dishes - 50;
- for wet cleaning (washing floors) - 130;
- for ironing clothes - 70;
- for dusting - 10 kcal more;
- for hand washing (for example, things that require delicate cleaning from dirt) - 110;
- for washing windows and mirrors - almost 300;
- to change bed linen - 35.
Proper calorie consumption is the key to good health and decent physical shape!
We all know that the body needs calories to function. A person receives them from food, and in the future, even if he does nothing, calories are consumed. Thus, in order to lose weight, it is not at all necessary to restrict yourself in food, it is enough just to burn more calories than you consume.
It is not difficult to calculate the consumed calories, they are written on almost every product. But with the calculation of the number of calories burned, the situation is somewhat more complicated, because this indicator strongly depends on how active you lead a lifestyle.
Calculation of calories burned daily at rest
To get an approximate number of calories consumed at rest, use the formula for calculating the metabolic rate:
Metabolic rate in women \u003d 10 x weight (kg) + 6.25 x height (cm) - 5 x age (full years) - 161
Metabolic rate in men \u003d 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
Thus, the approximate number of calories burned per day is obtained. But it reflects only the amount needed by the body to ensure its functioning. No physical activity of a person is taken into account.
What affects the average daily number of calories burned
To understand how many calories you will spend on a typical day without much physical activity, it is enough to multiply the resulting metabolic rate number by a factor of 1.2. And the total number of calories burned will depend on what exactly you were doing.
A leisurely 30-minute walk burns 50 to 100 calories. Fast running, as well as swimming, will help you lose another 500-600 calories per hour. A big day off cleaning will cost you up to 500 calories. Classes in any dance from oriental in a fitness club to home dances to the music of your favorite radio will spend another 300-400 calories per hour. Yoga will take about the same. The elevator didn't work and you had to walk up the stairs for 15 minutes? Additionally minus 150-200 calories.
But that's not all. Your entertainment is also an energy-intensive activity, so how many calories are burned:
- bowling - 250 kcal/h
- cycling - 300-400 kcal / h
- roller skating - 200-300 kcal / h
- volleyball - 150-250 kcal / h
- singing in karaoke - 80-120 kcal / h
- board games - 40-50 kcal / h
- hiking - 100-150 kcal / h
- shopping - 150-200 kcal / h
- diving - 250-350 kcal / h
- badminton - 340-450 kcal / h
- e-mail - 100 kcal/h
Calorie Burning Foods
But not only exercise contributes to the expenditure of calories. There are products that themselves burn more than they contain. Pay special attention to them if you want to lose weight. Such products include
- spices, especially hot chili peppers,
- citrus fruits (orange, tangerine and grapefruit),
- celery (not in vain they especially like to include it in diets),
- cucumbers,
- tomatoes,
- carrot,
- strawberry,
- apples,
- melon,
- cauliflower.
Caffeinated beverages such as tea and coffee speed up metabolism and also burn calories. Additionally, frequent meals in small portions speed up the metabolism.
An interesting feature of the human body is to burn calories unevenly throughout the day. In the morning, they are consumed by about 10% more. And the morning breathing exercises(bodyflex) can be up to 30% more effective than evening.
Choose the period and type of activity that is best for you, depending on your goals. But don't take calorie counting too seriously and meticulously. Remember, laughter also burns calories, up to 50 in 10 minutes.
In my previous articles, I have repeatedly mentioned that the key to rapid fat burning is to consume fewer calories than you burn in a day. This rule is one of the three pillars on which the whole system rests. healthy weight loss. Calorie control is essential. If you eat more than you burn, you gain weight. If you eat less than you burn, you lose it.
So what's the best way to measure calories burned? Will the simplest calculation work for us?
What is the process of burning calories?
The combustion process is carried out by three elements in action:
- Base Metabolism Rate – That is, the rate at which your body burns calories at rest. Even at rest, your body is in constant activity - it breathes, digests food, and engages in mental activity. All this requires energy, which comes from burning calories. The indicator of the basic metabolic rate is about 65% of the total volume burned per day.
- Activity level – This counts the calories that you burn during physical activity or when the body is just in motion. More activity means more calories burned. Activity is about 20% of calories burned. And, of course, this figure may vary depending on your personal activity.
- The thermal effect of food - Digestion of food requires additional energy. As a rule, the thermal effect adds up to 10% to the total calories burned.
Ways to burn calories
Calorie Burning Method #1: Harris Benedict
Most online calorie burn calculators are programmed using the Harris Benedict Method, which takes into account your age, weight, height and gender. This is how your basal metabolic rate is calculated. But we still have to calculate the activity level, so the resulting metabolic rate is multiplied by the “Activity Multiplier” to get the final result. The thermal effect is taken into account when calculating the metabolic index.
Note that this method does not take into account the proportions of your body. But people who have muscle mass are much more metabolically active and their body burns much more calories. This method overestimates the process for people with high body fat and underestimates it for those with little body fat (and even more muscle). As you can see, this is not ideal, but quite tolerable for beginners.
Calorie Burn Method #2: Katch & McArdle
The Katch & McArdle method takes into account the proportions of the body when determining the metabolic rate and that is why it is considered the most accurate. This method uses the same activity multiplier as the previous one. But for all that, he also has his own negative sides. The calculation result in this method depends entirely on body fat mass. And it is impossible to accurately calculate the fat mass using some general formulas. Katch & McArdle, of course, is superior to the previous method, but in the end they both fit the average person with the same average physique.
Calorie Burn Method #3: Measure Metabolic Value and Activity Level
The best way to assess metabolic rate is to use a metabolic analyzer. If you are worried that your metabolic rate is too low, then this will generally be ideal for you. It works like this: you breathe into a special tube for 10 minutes, and the analyzer reads. But there is one problem - metabolic analyzers can cost you thousands of dollars. What to do? The easiest way is to contact a medical center that deals with weight loss and healthy eating. This test costs about $150. Although the metabolic analyzer has its drawbacks. Human metabolic rates tend to fluctuate throughout the day depending on a number of factors. Although on this moment the analyzer is the "golden" computational method.
The best way to measure your activity level is to use a meter (like BodyBugg or FitBit). He measures your motor activity using the built-in accelerometer. It has not been scientifically confirmed that all these counters give an absolutely accurate result. Their cost varies from $99 to $299. The main and most serious challenges that such counters are ready to take is the measurement of calories burned in the process of cycling or lifting weights. This feature is a good motivator for people to give up a sedentary lifestyle.
So how do you calculate your calorie burn as accurately as possible when both your metabolic rate and your activity rate are so infinitely elusive? In my opinion, it is worth starting with the first two methods. This will give a general idea of the combustion mechanism. Next, you should confirm the results of the first two methods using measuring instruments to make sure that all calculations are correct.
Formulas for Calorie Burning
Base metabolic rate
The Harris-Benedict formula determines the basal metabolic rate ( basal metabolic rate, BMR) - the level of energy needs of the body without taking into account the additional energy required for any physical activity.
BMR is a kind of "resting energy" level - the calories needed by the body to sustain life. Any kind of physical activity increases real energy requirements, therefore, requires an additional coefficient.
- Men:
BMR = 88.36 + (13.4 x weight, kg) + (4.8 x height, cm) - (5.7 x age, years)
- Women:
BMR = 447.6 + (9.2 x weight, kg) + (3.1 x height, cm) - (4.3 x age, years)
Determination of the activity level
There are five types of physical activity: minimal (no physical activity), low (physical activity 1-3 times a week), medium (3-5 days a week), high (6-7 times a week), very high (training more often than once a day).
To determine your total body energy and calorie needs, multiply the BMR corresponding to your sex, age, and weight by a factor determined by your level of physical activity within a week:
- Minimum level, calorie allowance = BMR x 1.2
- Low Calorie Value = BMR x 1.375
- Average calorie allowance = BMR x 1.55
- High Calorie Value = BMR x 1.725
- Very High Calorie Value = BMR x 1.9
Examples of daily calorie calculations
Man, 25 years old, height 178 centimeters, weight 72 kilograms, goes in for sports three times a week, the rest of the days he leads a sedentary lifestyle, working in the office:
- BMR = 88.36 + (13.4 x 72) + (4.8 x 178) – (5.7 x 25) = 1765
- Caloric value = BMR x Activity level = 1765 x 1.55 = 2735 kcal.
Woman, 25 years old, height 172 centimeters, weight 50 kilograms, does fitness four times a week, the rest of the time she leads an active lifestyle, working on her feet:
- BMR = 447.6 + (9.2 x 50) + (3.1 x 172) – (4.3 x 25) = 1333
- Caloric value = BMR x Activity level = 1333 x 1.725 = 2299 kcal
Why is food composition more important than calories?
Determining the daily calorie requirement for maintaining weight is an important step for losing weight or gaining weight. muscle mass. If you are losing weight, then lower your calorie intake by 10-20%, if you are gaining muscle, increase it by 20%.
In addition, the number of calories in itself is much less significant than the proportions in which fats, proteins and carbohydrates are present in the diet, since 500 calories is like a serving. brown rice and steamed chicken, and a small piece of cake.
The source of calories in the body is food. However, excessive consumption of certain foods leads to weight gain. Therefore, if you have a desire to lose weight, then you need to know how many calories a person burns per day doing this or that job.
What is the reason for how many calories a person spends per day?
The body of each person needs calories, which provide it with the necessary energy. Even for natural physiological processes, such as breathing or heartbeat, a certain number of calories are consumed.
Finding out the total kcal content in a particular product is not difficult, since they are almost always indicated on the packaging. But it is much more difficult to calculate how many calories a person consumes per day, because it depends on his physiology, rhythm and lifestyle that he adheres to.
It is obvious that with calories it is spent several times less than with active physical activity, despite the fact that the diet of representatives of such different professions can be exactly the same. Some will actively gain weight, while others will lose weight or remain in their usual form.
In addition, how many calories a person spends per day is influenced by his age and metric indicators, heredity and other factors of his body, even seasonality can have a significant effect. After all, it is well known that the body stores calories for the winter, and in the summer they are spent much more intensively.
The appearance of body fat occurs due to the lack of energy received from food. In order not to gain excess weight, it is necessary to increase the number of calories burned per day in relation to the number consumed, at least by 20%.
This difference will not only eliminate the risk of accumulation of body fat, but will also contribute to effective weight loss.
Video "How many calories per day do you need to lose weight?"
Demonstrative video detailing how to calculate daily allowance calories for weight loss.
How many calories does the body burn at rest?
Every little movement burns calories. Energy is consumed even during sleep, rest and in the absence of any serious physical exertion. It is possible to calculate its amount for people leading a measured lifestyle based on the rate of metabolic processes in their body. For this, the following formulas are used:
- For women: metabolic rate = 10.0 * M + 6.2 * H - 5 * T - 161;
- For men: metabolic rate = 10.0*M + 6.2*H - 5*T + 5.
Where M - body weight, kg, H - height, cm, T - age, number of full years.
Based on this, we will get an approximate amount of energy consumed per day. But it should be borne in mind that these results are the minimum indicators that a person needs to ensure only the natural functioning of his life at rest and without any physical activity.
How many calories are burned per day?
The calculation of calories is based on the actions that are performed by a person during the day. If fast weight loss is your main goal, then you need to more accurately calculate how many calories you burn per day and how much they consume in order to see in which direction you should work or which foods you will have to give up in the future.
Try to write down all your actions that you regularly perform throughout the day in a notebook and, based on the data below, you can find out your real energy costs.
Sleep calories burned
If the duration is about 8 hours, then approximately 65-70 kcal is spent on it. This is subject to complete calmness and the absence of nervous experiences before going to bed. In addition, the room must be well ventilated so that the body does not lack oxygen.
Calorie expenditure during meals
On average, a person spends from 60 to 90 kcal per meal. So, 60 kcal is consumed for breakfast, from 85 to 90 kcal for lunch, and 70-80 kcal for dinner.
Energy consumption per day for work of varying severity
- Low degree of mobility - 550 kcal. These are office workers who are engaged in sedentary work.
- The average degree of mobility is 1100 kcal. Teachers and lecturers.
- The average degree of physical activity is 1500 kcal.
- High degree of physical activity - 2100 kcal. Builders, loaders.
Calorie expenditure for household needs
Household needs also burn the amount of calories in the body. Scientists even came to the conclusion that cleaning and other household activities can. Household calorie intake:
- taking a shower - 45 kcal;
- mopping - 255 kcal;
- washing dishes - 55 kcal;
- cooking dinner - 100 kcal;
- ironing clothes - 70 kcal;
- vacuuming - 200 kcal;
- change of bed linen - 30 kcal;
- hand wash - 120 kcal.
Energy consumption for leisure and entertainment for 1 hour
- leisurely walk - 150 kcal;
- ice skating - 600;
- knitting - 30 kcal;
- bowling - 270;
- roller skating - 400 kcal;
- dancing - 350 kcal.
Based on this, one can get approximate results how many calories per day the average man or woman burns, based on their activities. If, in addition to work, leisure and entertainment, your daily routine includes sports loads, then they must also be included in the general list.
Wherein sport exercises are the most effective method getting rid of calories, especially running, jumping or swimming. The average consumption of energy value during sports is from 600 to 800 kcal.
How many calories are burned during physical activity: table
It is known that in the morning calories are burned much more intensively than in the evening. Due to this unevenness, fitness trainers advise doing most of the exercise nominal in the first half of the day.
Morning exercises are about 30% more effective than evening workouts.
| Physical activity | Calories burned per hour, kcal |
| jump rope | 50 |
| Push-ups, sit-ups, bare squats, pull-ups | 250-550 |
| Horizontal plank with straight arms | 300 |
| Plank with dumbbells | 900 |
| Slow dance (waltz, tango, ballroom) | 215 |
| Fast dance | 450 |
| Twisting the hoop around the body | 600 |
| simple muscle stretch | 125 |
| static yoga | 230 |
| A ride on the bicycle | 540 |
| moderate running | 700 |
| Light Jogging | 560 |
Foods that burn calories
In addition to physical activity, you can effectively get rid of calories thanks to. They should be given special importance if you decide to stick to a diet or lose weight. The most common of these include:
- spices;
- citruses - oranges, grapefruits, tangerines, lemon;
- fresh vegetables, salads of celery, tomatoes, cucumbers, carrots, cauliflower;
- fresh fruits - strawberries, apples, melons.
In addition, drinks that contain caffeine are good, as well as frequent meals in small portions. This type of diet contributes to effective loss calories.
To achieve the desired results, each person must choose for himself the optimal activity and its frequency. Do not focus too much on counting calories, just keep healthy lifestyle life, move more and try to stick to a certain regimen.
Video "How to count calories in products?"
An informative video with tips and explanations that will help you make the correct calculation of kcal in foods and dishes.
