How many calories you must eat up to date according to your age

When we want to lose weight or keep it, in general, women immediately think about exercise and food and how many calories give us.Sometimes we submit to drastic diets that we often combine with endless exercise sessions.

In the long term, little of this usually works, since 85% gain all the lost weight (or more) once the diet stops, and the long hours on the treadmill are usually so boring and unproductive that end upabandon oneself.

The key is to raise the intensity (not the duration) of the exercises, while we do few - but decisive - changes in our diet.

If you monitor the quality of your calories and your exercises, more than the quantity, the process will be much easier and more effective.

Instead of making radical diets, focus on the "real food".This means avoiding all processed foods every time possible.

Just do this and, automatically, you will reduce refined carbohydrates, you will eat more healthy fruits, vegetables and proteins, and you will cut your sugar consumption, the greatest enemy of your weight and your health.

Surely, many times you have heard that if you eat certain foods you accelerate the metabolism and you can lose weight, and that is where the doubt about the amount of calories to consume comes out to consume.

Although there is no exact table to know how many calories we must consume up to date, since everything depends on the lifestyle of each person, this small calculation can be of great help.Take note:

1.If you are a man multiply your weight by two5, if you are a woman by two3.

two.Based on that result, make the following calculation:

3.Make your calculation taking into account the following:

With these calculations you have a reference on the calories that your body needs to maintain your ideal weight, lose weight and even gain weight if you wish, it all depends on what your goal is.

But, remember that the ideal is to consult with a nutrition specialist to define which one is the best regime for you, as well as you should resort to a professional coach to add some exercise routine that complements your food plan, in addition tothat helps you get the best results and until you avoid injuries.

Removing many calories means slimming faster, but then the rebound is worse, why?

Reality: "If we spend more calories than we consume we can lose weight, the problem is decompensation with very low -calorie diets because they are not balanced in terms of nutrients and mainly muscle is lost more than fat," reports the nutritionistPaulina Álvarez of the ABC Hospital.

Why?You can lose weight quickly, but the first thing that is lost with those ‘miraculous diets’ is water, then muscle and finally fat.

"The fact of reducing drastically calories makes your body adapt to eating less and there is a decrease in metabolism, and therefore a greater rebound can come, and it will be more difficult for you to lower those extra kilos," says Yocelin Esparza of theNutrest Center.

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If I want to start a reduction diet, remove many calories is not the option, the ideal is to look for a food plan that, even if it is a slower process, is designed to lose fat in our body.

It is not advisable to remove calories, but to give the body the balance it needs, and even promote an increase in metabolism consuming a little more calories with certain foods that help lose weight.

“First I submit my body to see how much is the maximum that can work so that it does not continue to gain weight, and from there we begin to motivate the body, since almost 90% this increase is not due to the fact that it eats a lot,but to that my metabolism is already slower, ”adds Yocelin.

Check the following table, which will be very useful: using as an example a person weighing 68 kilos (150 pounds)

If you are of short stature (smaller than 5’4 ″ or 1.63 m, which measures 50% of women) you must consume every day 40 calories less than a higher person that follows the same diet.

According to the book The Petite Advantage Diet, of the expert Jim Karas, “those 40 calories can make a big difference when you want to lose weight or be on the line, since low stature women have to monitor their diet more to maintain the weightideal".

Esas 40 calorías pueden añadir two kilos (4.4 lb) en un año o two0 kilos (44 lb) en 10 años.Jim Karas also comments that the "Cardio" exercises can cause women Petite to feel “more famous and that is why I recommend that they make sessions with weights, that they will improve their posture, tone their abdomen and make them lose calories more easily”.

Do you exercise, avoid fats and think you consume foods that give you quality nutrients, but do not see results in your weight?Your metabolism is probably not working properly.

Elsa Ibarra Clinical and Nutrigenetic Nutritional Nutrition expert recommends following the next three steps for a more efficient metabolism through your diet:

1.Reduce: If you want to improve your intestinal health and your hormonal balance in approximately 30 days, you should reduce your food to three foods a day so that your intestines are cleaned from excess ‘bad’ bacteria and that cleaning makes it possible to plant ‘good’ bacteria.

Try to consume lean proteins, since they give you less fat.It also includes vegetable fats, such as seeds, olive oil and avocado.Vegetables are a must and red and citrus fruits will maintain your glucose levels in good condition.

two.Balance: once you manage to eliminate ‘bad’ bacteria, the easiest way to sow the healthy is doing two things: first, it includes fermented foods, such as yogurt and probiotics;Second, he ingests complex carbohydrates, such as oatmeal and legumes;These carbohydrates will regenerate your intestinal flora to have a faster metabolism.

3.Choose how many calories consume: do not eat for eating, choose real food and avoid processed foods;Remember that it will always be better to choose real ingredients, such as those that come from plants, sea or farm, because you get first -hand nutrients.

By following these 3 steps, your flora will send the right messages so that your hormones are in synchrony.

Do not forget that not everything depends on food, there are other factors that will also help you improve your metabolism, how to exercise regularly or stay active during the day.

Don't go hungry!Eat the foods that fill you and make you feel satisfied.

If cutting calories were the solution to lose weight, why do some of us not manage to reach that goal?It has been discovered that there are three vital errors that "boycott" our diets, sometimes without realizing it, and it is time to meet them, face them and eliminate them!

1.The danger of the weekend: it is a myth to believe that if you eat well all week, you have "permission" to devour everything you want during the weekend."After five days of control," says London nutritionist Zoe Harcombe, "everything can collapse with two days without discipline.

You can increase 3 pounds (a little more than a kilo) in a short time ”.It is important to walk or do some exercise, and not spend on Saturday and Sunday drinking and eating.Solutions: a glass of wine, cheese, pizza ... you can ingest them over the weekend, but do it in moderation.Then keep your diet under control.

two."Break" breakfast: we repeat it incessantly, and it is proven that thin people always have breakfast.The belief that you burn more fat if you don't do it, it is false!Those who "jump" eat more in the rest of the day, because blood sugar levels fall and scientifically it is proven that this induces to eat more carbohydrates and sugars that you keep like fat.

The day begins with one or two cooked eggs and you will have less appetite at lunch time!Any protein you ingest in the morning (yogurt or an omelet with salmon) is ideal, because it will give you energy and start your metabolism.Thus you will begin to burn calories.Tip: Until a handful of nuts like breakfast will prevent you from eating too much!

3.Fear of eating without knowing how many calories adds: starting a diet does not mean that you have to "go hungry" and feel weak and anxious.A big mistake is to develop "fear" of food and eliminate many foods.The body feels that you are feeding it less and, little by little, it delays metabolism and its ability to burn calories.

The best?Consume foods that fill you and satisfy you.The first step is to cut the portions and start looking at the food with other eyes.The second step, remove temptations from your cupboard, such as chocolates and chips that you like so much.

4.The psychological element: there are people who fail in the diet one day they get carried away by the thought that "I will start it at another time and I will be glad to eating what I want".This is a serious mistake!If you break the diet, continue it right away, without thinking twice!

Tell us how many calories you think to consume a day with your diet.