If you're looking for a simple and effective way to manage your weight and overall health, then our calorie counter app is perfect for you! With features like a diet tracker, food diary, and fitness app, you'll be able to easily track your daily intake and reach your weight loss goals. The sleep hormone melatonin is a fat burner.Stay on track with our calorie calculator app! Easily track your daily intake and reach your health goals one step at a time Go to bed no later than 22.30, with the duration of sleep at least 7 to 8 hours. Replenish carbohydrates with vegetables and fruits, preferably fresh. Completely eliminate fast carbohydrates (sweets, sugary drinks, and white flour products). Among protein products, preference should be given to meat of red fatty varieties (beef, lamb), fish (better wild, not farm-grown hand-raised), eggs, and sour-milk products. Try to drink alkaline non-carbonated water, with a pH of about 7.įood should be diverse and well-balanced. The amount of liquid that should be consumed is 30 ml/kg for healthy people, 40 ml/kg for obese people, but not more than 4 liters per day.
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In good weather, it is preferable to practice outdoors in the morning, while one is full of strength and the air is not yet heavily polluted with exhaust fumes. It is also helpful to participate in biking, swimming, running, playing sports like volleyball, football, basketball, and/or tennis.
One can start physical activity with a 30-minute walk 3 times a week, gradually increasing the frequency and intensity of their workout (target speed – 6 km/h, daily walk 3 kilometers in 30 minutes), which is considered to be a good intensity. Remember, for weight loss proper nutrition makes up 80%, while exercise accounts for 20%. Our recommendations are not for a short-term diet, but for how every person should eat on a regular basis if they want to be healthy, live longer and better. One ought to remember: we eat to live, not live to eat. To measure the waist correctly, it should be done at the level of the navel. It is Important to Know A diagnosis of obesity can be made when the waist of men is more than 94 cm, for women – more than 80 cm at any height. For the most efficient weight loss, you need to do your physical exercises under the supervision of a fitness instructor.It is necessary to monitor not only calories, but also nutrients.It is advisable to have 5 meals a day.Otherwise, there will not be enough energy for the body to function normally. The number of calories consumed per day should not be less than 1200.There are a few more conditions to consider: However, it suffices to simply calculate your daily calorie intake using our calculator to lose weight. Any physical activity speeds up the metabolism.Īlso, there are individual body characteristics determining the calorie intake rate.The older one gets, the less energy he/she expends.Most of your energy is spent on bodily functions. How do you start losing weight?įirst you need to determine your daily calorie intake. The calculations are individually performed for each person, taking into account their physical characteristics and lifestyle. The calorie content is indicated on the packaging of all foods and beverages.įor adult men, the daily energy requirement varies from 2100 to 4200 kcal, and for women, it is from 1800 to 3000 kcal. It includes information on the amount of the three main components: proteins, fats, and carbohydrates, which determine the product’s total energy value. For drinks, it’s per 100 ml of the drink. Use the « Weight Converter» to convert pounds to kilograms, ounces to grams and other metric to imperial weight conversions.įor food products, the calorie content indicated is based on 100 grams of the product.
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