How to lose weight? How much food is 1500 calories a day?
How many calories you need to lose weight per day:
There is a simple calculation formula, daily calories = your weight (kilograms) x14, and the obtained number is approximately the calories you need every day. That is to say, if you eat according to this calories, you will maintain your current weight., you will not gain weight or lose weight.
And if you want to lose 1 pound of fat a week, you need to build a calorie difference of 500 calories per day based on this calorie (you can eat 500 fewer calories, or consume 500 more calories through exercise). However, the most recommended thing is to have exercise and diet equally, and consume 250 calories through exercise and eat 250 calories less on diet)
Similarly, if you want to lose 2 kilograms of fat a week, you need to create a calorie difference of 1000 calories per day.
Want to lose more than 2 pounds a week? Sorry, scientists and 39 editors do not recommend doing this because it will be very harmful to the body.
What should be noted is:
1. When talking about how much weight you lose in a week, it refers to fat, not weight. Losing weight and losing fat are not exactly the same. It is possible that during the process of losing weight, you lose a lot of water, and your weight seems to drop quickly, but in fact you haven't lost much fat; it is also possible that your weight doesn't feel like it has changed much (muscle gain), but in fact the fat is already decreasing.
2. The purpose of healthy weight loss is to reduce body fat and retain or even increase body muscles.
3. The daily calorie requirement formula above is calculated based on the default state that your daily activities are mainly sedentary and very little physical activity. If you have a lot of daily activity, you can multiply it by a factor of 1.4 or 1.6. It depends on your activity.
4. If you calculate that to lose weight, you need to eat less than 1200 calories a day, please use 1200 calories as the lower limit. Only in this way can you ensure that your body receives nutrients without damaging your health.
Based on experience, for most overweight and obese people, it usually only takes about 1500 calories per day to lose weight.
1500-calorie reference recipe:
Breakfast: 320-350 calories
Reference weight:
2 slices of bread 168 calories +1 boiled egg 80 calories +1 box of milk 135 calories +1 medium apple 95 calories =478 calories
1 bowl of black rice porridge (200g) 136 calories +1 steamed bun (100g) 221.00 calories +1 egg 80 calories =437 calories
Note:
A small piece of cake usually contains more than 380 calories and is not a wise choice for weight loss.
Each dumpling filled with three delicacies is about 60 calories, and 10 dumplings are 600 calories.
Add meal in the morning: about 100 calories
Reference weight:
1 box of yogurt (170g) 122 calories/1 box of milk (250g) 135 calories/2 walnuts 104 calories/7 pistachios 118 calories/4 soda biscuits 114 calories
Lunch: 500 calories
reference component
1 bowl of rice, 230 calories + cabbage, 200 grams, 34 calories + wax gourd (boiled, added salt), 200 grams, 22.00 calories + fried chicken breast, 150 grams, 188 calories =474
Note:
Fast food usually eaten outside, such as white-cut chicken rice (with rice, vegetables and meat), has about 700+ calories per serving
A bowl of noodles, noodles, etc. eaten outside is about 600-700 calories
For a burger with 684 calories, a pack of French fries and a cup of coke, the calories can reach more than 1,000 calories (not a wise choice for weight loss)
Add food in the afternoon for about 100 calories
Dinner: 350- 400 calories
Reference weight:
Boiled corn 1 about 200 calories + a bowl of low-fat vegetables (200 grams) about 50 calories +100 grams of fish meat about 120 calories
Note: The calories of alcohol are not low
A bottle of beer has 249 calories, so drink it slowly if you have social interactions.
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