How to calculate your calorie corridor online. The correct calculation of calories for weight loss. How is the calorie corridor calculated?

22.08.2020

Counting the calorie content of daily food intake is considered one of the most effective ways lose weight, so everyone who is interested in losing weight should definitely try this method. To do this, it is imperative to take into account height, age and gender - so, the individual calorie limit will be determined most accurately. Learn from the article how to calculate the calorie corridor.

Every person who decides to throw off those extra pounds, far from the least, needs to know about the daily calorie intake. In other words, it is necessary to clarify how many kilocalories you should “cut” your usual diet. And for this, they usually calculate how much energy the body needs and how much it comes with food.

It is known that the processing of valuable substances that enter our body with food leads to the production of energy, and then we spend it in a variety of ways. Of course, lifestyle, as well as eating habits, people are very different. Therefore, the same food intake for two people does not mean that they will both lose weight equally.

The simplest formula for calculating the calorie corridor: multiply your ideal weight by the number 24 - get the required number of calories for each day!

Find out yours, that is, how much you should weigh at your height.
Now multiply the resulting weight indicator by 24. Thus, if the ideal body weight is 57 kg, then 1370 kcal is the very optimal calorie level that you need to adhere to daily so as not to lose weight or gain weight.

Other formulas for calculating calories

To the number 655, you need to add your weight, which you must first multiply by 9.56 (for a body weight of 60 kg, it will look like this: 60 * 9.56 + 655).
Then add to the resulting number the height (in cm), multiplied by 1.85.
Subtract the age, previously multiplied by 4.68, from the amount.
Now you should calculate the number of calories eaten per day, and subtract from the number that turned out earlier. If the difference is a negative number, then you are consuming more food than you are using. Reduce calories or pay more attention to physical activity.

Bormental calorie corridor

The essence of the Bormental diet is to strictly adhere to a calorie corridor of 1000-1200 kcal, while there are no special restrictions on food. However, in any case, do not reduce calories to 600-800 kcal, because. this will lead to negative consequences. And remember that daily calorie counting will help you not only control your weight, but also know exactly how much food you consume.

Calorie corridor- this is the upper and lower limit of the number of calories consumed per day for weight loss or weight maintenance.
To burn 1 kg of fat, you need to burn 9,000 calories more than you consumed. Naturally, this is not done in one day. Therefore, it is important to know how many calories you consumed and how much you spent.

At the same time, it is absolutely impossible to deliberately lower the bar of the lower limit of the caloric content corridor, supposedly you will have to spend less food, because in this case your body will begin to experience hunger and stress and greatly slow down the metabolism, which can lead to even more weight gain in the future (the effect of diets) .

Conclusion: you should stick to your calorie corridor, and in order to lose weight, increase physical activity.

Calculation example:
Woman weight 66 kg, height 163, age 27, average activity
655+ (9.6 × 66)+(1.8 × 163) - (4.7 × 27) = 655+633.6+293.4-126.9=1455.1 × 1.375= 2000.7- 20% = 1600 calories

The calorie corridor will be as follows: take the calorie content at which the weight does not change as the upper limit, minus 20% as the lower calorie content. In our example, the calorie corridor: 1600-2000 calories.

Of course, you can underestimate the lower limit of the calorie corridor by 30 and 40%, but no more than 20% is recommended for healthy weight loss.

Calculating the calorie content of your diet is not as difficult as many people think. The calorie content of the main products for weight loss is very easy to remember. You can also always use analyzers of products, recipes and dishes from the Internet - very convenient and functional services.

Important: Counting the calories in your diet is the first step in putting together a proper meal plan.

It is very important with what foods you will get your calories and at what time, as well as how many of these calories will come from proteins, fats and carbohydrates.

www.baby.ru

BMI is body mass index.

His calculation is simple: Divide your weight in kilograms by your height in meters squared.
for example, the desired weight is 60kg
height 1.64 m
60/1,64*1,64 =60/2,6896=22,308
It turns out the desired weight of 60 kg is the norm for a person with a height of 1.64 m

stabilniyves.ru

What is a calorie corridor?

The calorie corridor is called the upper and lower limit the daily caloric intake required to maintain weight or correct it downward. In other words, every person who decides to take the path to harmony should know how many calories he will have to “cut” daily from his usual diet.

In order for weight loss to be most comfortable and beneficial for the figure, several important points when using your own calorie corridor:

Keep a weight loss diary where you can enter the amount and composition of the food you eat per day, keep track of calories and, of course, record your results. There are a lot of applications for smartphones, which saves a lot of time. And it will take you a lot of time to count calories!
Control the content of BJU: in the daily menu of proteins should be at least 10-15%, fat - at least 20%, and complex carbohydrates and fiber - at least 2/3 of the total energy value.
Break the entire amount of food into 6-7 meals. In this case, you are not in danger of hunger, and the portions will turn out to be small.
You can eat everything, but the calculator should always be at hand.
Do not forget about the drinking regimen: at least 8 glasses of pure water per day.

Always stick to the lower limit: the minimum number of calories you can go down to is 900-1000. If you eat less than this value, the body will experience a feeling of hunger and will switch to a slow metabolism mode. In this case, you will not be able to effectively lose weight: all substances will be automatically sent to the fat depot.

Mathematics to help us: formulas for calculating the calorie corridor

The weight loss portal hudeem-bez-problem.ru offers to consider three formulas on how to calculate your own calorie corridor for weight loss.

Ideal weight formula

Your ideal weight must be multiplied by 24. Please do not confuse with real weight: the body weight corresponding to your height is considered ideal. For example, now you weigh 67 kg, and ideally you should weigh 62 kg. To calculate how many calories you need to consume per day, you need 62 × 24 = 1448 kcal.

To mark the boundaries of the caloric content corridor for maintaining weight, you need +/- 200 kcal, i.e. from 1248 to 1648 kcal a person needs to consume per day in order to keep his ideal weight in place.

If your goal is to reduce weight, then 400 must be subtracted from 1448. In this case, the boundaries of the corridor are 1048 - 1448.

Harris-Benedict Formula

With the help of calculations, we need to find out our metabolic rate:

men: 660 + (13.7 x body weight) + (5 + height in centimeters) - (6.8 x age in years) = basal metabolic rate
women: 655 + (9.6 x body weight) + (1.8 x height in centimeters) - (4.7 x age in years) = basal metabolic rate

Then the resulting figure must be multiplied by the degree of activity corresponding to your lifestyle:

At 1.2 - if you are characterized by a sedentary lifestyle.
1,375 while maintaining light physical activity (jogging or aerobics up to three times a week).
At 1.55 - with a frequency of exercise 3-5 times a week.
At 1,725 - with daily heavy physical exertion in the gym or at work.

The result is the total number of calories your body needs to maintain weight at an optimal level. You won't lose weight, but you won't gain weight either.

And in order to lose weight, now you need to subtract 20% from the final figure.

Let's bring good example. Parameters: girl, 27 years old, height - 165 cm, weight - 75 kg, goes to dances 2 times a week.

655 + (9.6 × 75) + (1.8 × 165) - (4.7 × 27) = 655 + 720 + 297 - 126.9 = 1545.1 × 1.375 = 2125 kcal.

2124.5 - 20% = 1700 kcal.

And now the actual calorie corridor itself: 1700 - 2125 calories per day.

The lower limit (1700) means the amount of energy value to lose weight without changing your lifestyle, and the upper limit (2125) allows you to understand at what number of calories the weight will not grow.

This method is good because it has many parameters that allow you to most accurately calculate the calorie corridor.

Bormenthal method

There is no need to calculate anything here, it is only important to adhere to the already established calorie content corridor of 1000-1200 kcal, and you can eat almost everything. “Practically everything” does not mean at all that you can eat too many sweets or starchy foods. Eat properly and rationally, follow the norms of BJU and do not reduce the total calorie content of the daily menu below 900 kcal.

Bormental's diet is quite mobile and allows you to find the optimal upper limit with self-correction of weight. How to do it:

For 2 weeks, keep a strict calorie count, down to every crumb eaten. Weighing is carried out daily at the same time.
If after a two-week period your average weight has not shifted downward, we remove 100 kcal from the upper limit.
If the weight went uphill - you need to take away 300 kcal.

Weighing and “playing” with calories in the negative is necessary until the upper optimal limit is determined. For example, if your weight is 1100 kcal, then your lower limit is 900 kcal.

And a few more tips from Dr. Bormenthal regarding healthy and comfortable weight loss:

Eat foods and dishes that give a feeling of satiety for a long period of time: soups, sandwiches with meat, eggs, cottage cheese, hard cheese.
Food must be distinguished from treats: you can drink a glass of yogurt - and this will mean that you have enjoyed it, or you can have a bite of potatoes in uniform, and this will mean that you have eaten.
Count calories to tenths: one serving should weigh approximately 200 grams, but contain no more than 200 kcal.

And it is worth adding that losing weight will be easier if you go to the gym at least once a week. Does not work? Walk more on fresh air And, of course, count calories!

www.hudeem-bez-problem.ru

Basic rules about the calorie corridor

Consider the basic postulates when losing weight by counting calories:

keep a food diary and write down in it everything that you ate during the day;
do not lower the minimum calorie threshold below 1000 per day;
do not increase the maximum daily calorie threshold above 1200 calories (but if you are active, then you are allowed to eat 1600 calories per day);
a third of your diet should be proteins;
drink a glass of clean water half an hour before meals;
be sure to eat soups;
in no case do not starve;
eat often, but in small portions;
eat everything, but count calories at the same time;
take a multivitamin

How to calculate the calorie corridor?

Calculate Basal Metabolism

men: 660+(13.7×body weight)+(5×height in centimeters)-(6.8×age in years) = basal metabolic rate
women: 655+(9.6 × body weight)+ (1.8 × height in centimeters) - (4.7 × age in years)= basal metabolic rate.

Multiply by the level of physical activity

Super selection of strength exercises

sedentary lifestyle × 1.2
very active (heavy exercise 6-7 times a week) × 1.725

The result obtained is multiplied by the corresponding Activity Factor:

sedentary lifestyle × 1.2
average activity (light exercise 1-3 times a week) × 1.375
high activity (intensive training 3-5 times a week) × 1.55
very active (heavy physical activity 6-7 times a week) × 1.725

Calculate your daily calorie intake

Received, the number of calories that you need to ensure that your weight does not change.

Subtract 20% from the resulting figure = the calorie content of your daily diet.

The upper limit of the calorie allowance will allow you to maintain the weight at the same level at which it is now. For the lower limit, it is recommended to take the norm of calories minus 20-30%. It is very important to observe weight loss and its dynamics at the upper and lower indicators of the calorie corridor.

An example of calculating the calorie corridor for a woman

Woman weight 105 kg, height 164, age 31, average activity

655+ (9.6 × 105)+(1.8 × 164) - (4.7 × 31) = 655+1008.00+295.2-145.7=1812.5 × 1.55= 2809, 3-20% = 2247 calories

Write down this figure - how many calories you need to eat with your current activity in order to lose weight.

The calorie corridor will be as follows: for the upper limit, take the calorie content at which the weight does not change, for the lower calorie content minus 20%. In our example, the calorie corridor: 1600-2000 calories.

Want to lose weight? Then these articles are for you.

stroynaya-zhizn.ru

Harris-Benedict Calorie Counting Online

Calculate the need for the Harris-Benedict formula is possible only for people who lead an active lifestyle. In other cases, the error is quite large. This is an outdated formula that we do not recommend you use, such a calculation can only be done for the sake of interest.

Daily calorie intake

You have an interesting tool in your hands, a calorie calculator for weight loss.

It is believed that the same approach will suit everyone. It is enough to cut the calorie content of the diet to the sacred thousand calories, and you will lose weight.

This is an erroneous idea, since each person has his own calorie intake per day, below which it is simply impossible to lower the calorie bar! If you allow yourself to deprive your body of food in an extreme way, below the daily basal metabolic requirement, this will lead to diseases and impaired metabolism.

Consequences of fasting:

muscle hypotrophy;
avitaminosis;
diseases of the skin, hair and nails;
diseases of the gastrointestinal tract;
anemia;
for children - impaired growth and development;
disorders of the nervous system;
decrease in basal metabolic rate with easy weight gain thereafter, even on low-calorie diets

When starting to lose weight, calculate your lower calorie corridor bar on this calculator, and never reduce the calorie content of your diet below these numbers.

Daily calorie calculation (calories per day)

Calorie calculator for weight loss gives you a basic calorie content. To gain weight, you need to add only 15-20% to the weight maintenance calorie figure, but for weight loss, respectively, subtract. But it’s not worth going beyond the recommended calories for weight loss in the second case, so as not to harm yourself.

There is a much more laborious and time consuming way to calculate the daily requirement, which will give you real numbers. You can independently count the calorie content of all foods eaten within 3 days - a week, and then display your actual calorie content per day, on which you currently have weight.

The algorithm for such a calculation is described in detail here, and if you are serious about losing your fat, do not rely on general calculators. Each person is too individual.

There are so many ways to lose weight that it is simply impossible to try everything and have time to evaluate the effectiveness of each of them. However, one of them really works - those who eat less and move more lose weight. Today, the Lose Weight Without Problems portal will talk about how to control calorie intake, and in more detail, how to calculate the calorie corridor for weight loss. What is hidden under this concept? What calculation methods exist?

We note right away that the corridor calculation methods presented below are not accurate and universal formulas for the formation of a slender and toned figure. Dietetics as a part of medicine does not have the "habit" to operate with exact numbers. Each organism has its own characteristics: it all depends on body weight, on activity metabolic processes, on the level of physical activity. It is not surprising that with the same physical parameters and an approximately equal caloric content corridor, the results of weight correction in different people may differ greatly. Everything, as they say, individually.

What is a calorie corridor?

The calorie corridor is the upper and lower limit of the daily caloric intake required to maintain weight or correct it downward. In other words, every person who decides to take the path to harmony should know how many calories he will have to “cut” daily from his usual diet.

In order for weight loss to be most comfortable and beneficial for the figure, several important points should be highlighted when using your own calorie corridor:

Get your own, where you can enter the amount and composition of food eaten per day every day, keep track of calories and, of course, record your results. There are a lot of applications for smartphones, which saves a lot of time. And it will take you a lot of time to count calories!
Control the content of BJU: in the daily menu of proteins should be at least 10-15%, fat - at least 20%, and complex carbohydrates and fiber - at least 2/3 of the total energy value.
Break the entire amount of food into 6-7 meals. In this case, you are not in danger of hunger, and the portions will turn out to be small.
You can eat everything, but the calculator should always be at hand.
Do not forget about the drinking regimen: at least 8 glasses of pure water per day.

Mathematics to help us: formulas for calculating the calorie corridor

The weight loss portal site offers to consider three formulas on how to calculate your own calorie corridor for weight loss.

Ideal weight formula

If your goal is to reduce weight, then 400 must be subtracted from 1448. In this case, the boundaries of the corridor are 1048 - 1448.

Harris-Benedict Formula

With the help of calculations, we need to find out our metabolic rate:

men: 660 + (13.7 x body weight) + (5 + height in centimeters) - (6.8 x age in years) = basal metabolic rate
women: 655 + (9.6 x body weight) + (1.8 x height in centimeters) - (4.7 x age in years) = basal metabolic rate

Then the resulting figure must be multiplied by the degree of activity corresponding to your lifestyle:

At 1.2 - if you are characterized by a sedentary lifestyle.
At 1,375 while maintaining light physical activity (jogging or up to three times a week).
At 1.55 - with a frequency of exercise 3-5 times a week.
At 1,725 - with daily heavy physical exertion in the gym or at work.

The result is the total number of calories your body needs to maintain weight at an optimal level. You won't lose weight, but you won't gain weight either.

And in order to lose weight, now you need to subtract 20% from the final figure.

Let's take an illustrative example. Parameters: girl, 27 years old, height - 165 cm, weight - 75 kg, goes to dances 2 times a week.

655 + (9.6 × 75) + (1.8 × 165) - (4.7 × 27) = 655 + 720 + 297 - 126.9 = 1545.1 × 1.375 = 2125 kcal.

2124.5 - 20% = 1700 kcal.

And now the actual calorie corridor itself: 1700 - 2125 calories per day.

The lower limit (1700) means the amount of energy value to lose weight without changing your lifestyle, and the upper limit (2125) allows you to understand at what number of calories the weight will not grow.

This method is good because it has many parameters that allow you to most accurately calculate the calorie corridor.

Bormenthal method

The article was checked and approved by Krizhanovskaya Elizaveta Anatolyevna, a practicing family doctor - see below.

Counting the calorie content of daily food consumed is considered one of the most effective ways to lose weight, so anyone who is interested in losing weight should definitely try this method. To do this, it is imperative to take into account height, age and gender - so, the individual calorie limit will be determined most accurately. Learn from the article how to calculate the calorie corridor.

The calorie band is the minimum and maximum number of calories you need per day to lose or maintain weight.

1 kg of fat contains 9000 calories. Accordingly, in order to lose weight by 1 kg, you need to burn 9,000 calories more than you ate food. It is difficult and unnecessary to do this in one day. And if you need to lose 10 or 20 extra pounds? How much patience do you need to complete this task?

for weight loss and health

Basic rules about the calorie corridor

Consider the basic postulates when losing weight by counting calories:

keep a food diary and write down in it everything that you ate during the day;
do not lower the minimum calorie threshold below 1000 per day;
do not increase the maximum daily calorie threshold above 1200 calories (but if you are active, then you are allowed to eat 1600 calories per day);
a third of your diet should be proteins;
drink a glass of clean water half an hour before meals;
be sure to eat soups;
in no case do not starve;
eat often, but in small portions;
eat everything, but count calories at the same time;
take a multivitamin

How to calculate the calorie corridor?

Calculate Basal Metabolism

men: 660+(13.7×body weight)+(5×height in centimeters)-(6.8×age in years) = basal metabolic rate
women: 655+(9.6 × body weight)+ (1.8 × height in centimeters) - (4.7 × age in years)= basal metabolic rate.

Multiply by the level of physical activity

sedentary lifestyle × 1.2
very active (heavy exercise 6-7 times a week) × 1.725

The result obtained is multiplied by the corresponding Activity Factor:

sedentary lifestyle × 1.2
average activity (light exercise 1-3 times a week) × 1.375
high activity (intensive training 3-5 times a week) × 1.55
very active (heavy physical activity 6-7 times a week) × 1.725

Calculate your daily calorie intake

Received, the number of calories that you need to ensure that your weight does not change.

Subtract 20% from the resulting figure = the calorie content of your daily diet.

An example of calculating the calorie corridor for a woman

Woman weight 105 kg, height 164, age 31, average activity

655+ (9.6 × 105)+(1.8 × 164) - (4.7 × 31) = 655+1008.00+295.2-145.7=1812.5 × 1.55= 2809, 3-20% = 2247 calories

Write down this figure - how many calories you need to eat with your current activity in order to lose weight.

Want to lose weight? Then these articles are for you.

BORMENTAL CALORIE CORRIDOR

Today, the attention of those who want to lose weight is presented with so many different ways to lose weight that it is quite difficult to choose a specific one. All of them promise a quick correction of the figure and saving the results. However, not all of them actually work. Nutritionists around the world have recognized the calorie corridor calculator as a really reliable way to reduce weight.

Its reliability lies in the fact that it works according to a mathematical formula, so following its instructions is impossible not to lose weight. Consider what a calorie corridor for weight loss is and how to use it correctly.

Basic information about the calorie corridor

The caloric content corridor is a daily calorie intake with its lower and upper limits. Thus, you can maintain weight, gain mass or reduce it. In other words, if you want to lose weight, then you need to know how many calories you should reduce your usual diet in order to correct your figure.

How to calculate the calorie corridor for weight loss? First of all, it is necessary to introduce basic concepts such as height, weight and age. Next, the graph of physical activity is filled in the calculator. The calorie corridor for weight loss provides for the use of the lower limit of the daily intake of food. It will be individual in each case. For someone, it can be 2000 calories, and for someone 1200 calories will be enough.

However, it should be remembered that when losing weight, it is impossible to reduce the diet by less than 1000 calories.

Otherwise, the body will experience severe stress, the feeling of insatiable hunger will become your usual state, and your metabolism will slow down, along with the process of burning fat. The body will perceive any incoming food as a source of perhaps the last energy. Therefore, it will automatically turn it into lipid deposits "in reserve". We see that excessive calorie reduction is not only bad for a person’s well-being, but also for achieving his goal, because it gets further and further, despite all the efforts made.

General tips for losing weight:

Use a food diary. It should record everything eaten per day, while you need to fix the dish itself, and its size, and composition. Thus, you can accurately calculate the number of calories consumed. The diary does not have to be a notebook. Today, many calorie counting apps have been developed for smartphones, which simplifies the process of keeping a diary and reduces the time for counting calories.
Follow the ratio of BJU. A normal diet provides about 20% of the protein from the daily diet, 25-30% of fats and the rest is occupied by carbohydrates. However, if you want to use the calorie corridor calculator as efficiently as possible, then you should slightly shift the BJU ratio in favor of proteins, reducing your carbohydrate intake.
Plan your meals. Knowing the exact number of calories per day, you can think well and make a diet. It is recommended to divide the daily food intake into 4-5 meals. This will prevent you from feeling hungry. At the same time, portions are correspondingly reduced, which in the future will help reduce the volume of the stomach. You will eat less food, which will help maintain the result of weight loss.
The calorie corridor calculator allows you to eat everything, the main criterion is the total amount of energy consumed with food. However, over time, you will realize that it is better to spend 300 calories on a full meal that will give satiety for a long time than on a small chocolate bar that will satisfy your need for just half an hour. The calorie calculator instills the right nutrition culture.
While following the instructions of the calorie calculator, do not forget about the drinking regimen. You still need to drink at least 1.5 liters per day.

How to calculate the calorie corridor for weight loss?

One of the most simple ways to calculate the upper and lower limits of the calorie corridor, is to multiply the desired weight by the number 24. At the same time, do not confuse the actual weight for today with the desired one. Let's consider the calculation scheme with an example. Let's say you weigh 58 kg and want to reach 52 on the scale. You need to multiply 52 by 24. As a result, we get 1248 calories.

Now add and subtract 200 calories from the resulting figure. We will get 1048 and 1448 calories. If you make up your diet in the corridor between these figures, then the weight will stand still. This is necessary to maintain the state of the figure. Of course, provided that it suits you, and you do not want to change it.

If you want to calculate the calorie corridor for weight loss, then 400 must be subtracted from the original figure. We will get 848 calories. In other words, in order to lose extra volumes, you need to make up your diet in the range of 848-1248 calories per day. Then we form a deficit, and the process of losing weight begins. This calorie corridor calculator is the easiest to calculate, however, the data obtained with it is relative. For an accurate calculation, more complex formulas are used, which we will consider below.

Calorie Corridor - Harris-Benedict Formula

The formula is calculated in several steps. First, your current metabolic rate is calculated. It looks like this: 655 + (9.6 × weight) + (1.8 × height) - (4.7 × age). Weight should be indicated in kilograms, height in centimeters. This formula is for women. You can calculate the metabolic rate for men in the same way, only instead of the initial number 655, we put 660. The rest of the formulas are the same.

Having done arithmetic operations, we get the final figure. We multiply it by the activity coefficient. It can be determined by the following parameters:

Sedentary - 1.2 (lack of physical activity or its minimal presence in the form of walking);
Light activity (classes with minimal intensity up to 3 times in 7 days) - 1, 375;
Average (the frequency of physical activity is about 3 to 5 times a week) - 1.55;
High mobility (heavy physical activity that is performed daily) - 1.725.

We multiply the metabolic rate and the level of physical activity. We get the calorie corridor figure for weight maintenance. In order to lose weight using a calculator, you need to adjust the corridor, going down to its lower limits. To do this, subtract 20% from the resulting figure. What does it look like in practice? Let's say we got a weight maintenance figure of 2100 calories. After subtracting 20%, we get 1680.

Now we know that in order to lose weight we need to stay within the corridor of 1680 daily calories. 20% is a safe level of calorie reduction that will not cause the body severe stress. In order to speed up the process, you can cut the figure by a larger percentage and get the result faster.

However, remember that the final number of calories per day should not be less than 1200.

At high level physical activity, even 1200 calories a day will slow down all processes and cause poor health.

Other ways to calculate the calorie corridor

Another method for calculating the minimum calorie limit is the Bormental formula. However, it is very general, and accurate data, taking into account the level of activity, cannot be determined here. Therefore, it is best to refer to the Harris-Benedict calculator.

The Bormental formula does not require any calculations. Here, all the parameters are already set, which recommend reducing the level of food intake to 1000-1200 calories per day. You can use absolutely everything in your diet, given the BJU ratio indicated earlier.

When using this formula for weight loss, it is recommended to follow the recommendations:

Eat those foods and dishes that give the longest feeling of satiety. As a rule, they include protein products. They will not only satisfy the feeling of hunger for a long time, but will also nourish muscle tissue, forcing the body to burn fats.
Distinguish between concepts such as food and treats. Remember the golden rule, if you want to eat, but do not want an apple, then you still do not want to eat. Often our body begins to manipulate us, disguising the feeling of hunger as a desire to enjoy something tasty. When you're really hungry, you crave something filling. If thoughts about ice cream or a bar pop up in your head, then the source of hunger is psychological. Actually you don't need it. Try to just switch thoughts and not stray from the calorie corridor.
When counting calories, consider numbers up to a tenth. It is important. The ideal serving weight is from 200 grams, while the "energy weight" should not exceed 200-300 calories.

An additional way to correct the figure is playing sports, however, with severe calorie restriction, too frequent visits to a fitness club can only be harmful. It is recommended to combine training days and rest days. On training days, increase your calorie intake per day by the amount of energy spent in the gym. On rest days, stick to the calculated lower boundary of the corridor.