It's no secret that calorie counting is the most effective way to lose weight. The fact is that calories are the amount of energy that enters the body together with food. If you spend less energy than it does, the excess stores the body in the form of fat cells, so you gain excess weight. In order to turn this process in the opposite direction, that is, to lose weight, it is necessary only to spend more calories than to receive. There are only two ways to achieve this: either move more, increase consumption, or eat less, reducing the arrival of calories. The best way is to combine these two, and control is helped by a diary of weight loss.
How to keep a diary for losing weight?
You probably imagine a drawn notebook in which different data are recorded, as well as long and painful calculations with a calculator and the use of tables. Today, in the age of high technology, everything is much simpler. Many sites on the Internet offer free service under a personal diary of slimming.
Typically, in such a diary you need to enter your height, weight, desired weight, type of diet, the desired rate of weight loss, and the system itself will calculate how much you need to consume calories per day to evenly and safely lose weight. As a rule, this figure ranges from 1000-1500.
Typically, in this service, you can count and loss of calories during sports training. It is recommended to create a calorie deficit gradually: to take 300 calories from the diet and add to the day a physical load that takes 300 more calories. This will allow you to lose weight at the fastest possible pace.
The diary program for losing weight will require you only to enter products and their weight, and caloric content and components of BZHU it will calculate itself. It's very convenient and simple.
In addition, the diary has the opportunity to mark the initial data and its achievements. You will clearly see that they began to lose weight with a certain weight and specific body volumes (they, as a rule, can also be fixed there), and everyone, even the smallest step towards reducing these indicators will be noticeable. Of course, for this it is necessary to have a scales and a centimeter tape at home and make measurements at least 1-2 times a week. Weigh in the experts recommend and do it every day.
Many girls tend to make a diary diary, which makes them strictly follow the prescriptions of the chosen system. It is really very disciplined and it helps to cope with difficulties.
Sample of a diary for losing weight
First of all, the correct diary of weight loss should be informative. Consider an example of data that must be fixed in it:
- Age: 24 years.
- Height: 170 cm.
- Weight: 70 kg.
- Purpose: 60 kg.
- Terms of achievement: 2 months.
- Diet: balanced (b / w = 30/30/40), low-calorie.
- The necessary caloric intake for maintaining the weight: 2000 kcal.
- Caloric content of the diet for rapid weight loss (700 grams per week) should be less by 750 kcal. Hence, the caloric content of the diet is reduced, for example, by 500 units, and we add an easy exercise to burn 250 more calories every day.
- Total: daily you can eat up to 1500 calories a day + jog in the morning .
- Every day, a ration is recorded and calculated, marks are made about changes in weight and attendance of training sessions.
Nowadays, to create a diary of weight loss means not only to lose weight correctly, but also to learn to consciously treat nutrition, control every eaten product and develop will power and discipline.
In fact, there is nothing difficult in how to properly keep a diary of weight loss. The main thing is to follow the planned course, and the rest will gradually come itself!