Не можешь ПОХУДЕТЬ? Твой КАЛ подскажет в чем причина...

Introduction

In this tutorial, we will explore how to effectively manage weight loss by understanding your caloric needs. This guide is based on insights from nutritionist Татьяна Забалуева, who specializes in weight correction through healthy eating. Whether you’ve struggled with diets, hormonal imbalances, or cravings, this step-by-step approach will help you identify potential issues and provide actionable solutions.

Step 1: Understand Your Caloric Needs

• Begin by calculating your daily caloric needs. This can be done using online calculators or formulas like the Mifflin-St Jeor equation.
• Factors to consider include:
  • Age
  • Gender
  • Weight
  • Height
  • Activity level
• Use this information to establish a baseline for your caloric intake.

Step 2: Track Your Food Intake

• Keep a food diary for at least one week to monitor what you eat and drink.
• Note the following:
  • Types of food consumed
  • Portion sizes
  • Times of eating
• This tracking will help identify patterns and areas where you might be consuming excess calories.

Step 3: Analyze Your Diet

• Review your food diary to pinpoint:
  • High-calorie foods that can be substituted with healthier options.
  • Times when you tend to snack or overeat.
• Pay attention to emotional eating triggers and try to find healthier coping mechanisms.

Step 4: Adjust Your Meals

• Create balanced meals by including:
  • Lean proteins (chicken, fish, legumes)
  • Whole grains (brown rice, quinoa)
  • Plenty of fruits and vegetables
• Aim for meals that are filling but lower in calories to satisfy hunger without exceeding your caloric limit.

Step 5: Incorporate Regular Physical Activity

• Find an exercise routine that you enjoy, which can make it easier to stick to.
• Even small amounts of activity (like walking) can enhance calorie burning and improve overall health.
• Aim for at least 150 minutes of moderate-intensity exercise each week.

Step 6: Monitor Progress and Adjust

• Weigh yourself weekly to keep track of your progress.
• Make adjustments to your caloric intake and physical activity as necessary to continue moving towards your goals.
• If you hit a plateau, revisit your caloric needs and dietary choices.

Conclusion

Understanding your caloric needs and making mindful dietary choices are crucial steps in effective weight management. By tracking what you eat, adjusting your meals, and incorporating physical activity, you can overcome challenges and achieve your weight loss goals. Remember to be patient with yourself and make adjustments as needed. For further support, consider seeking a professional nutritionist to guide you.