How many calories do girls consume in a day

Heat generation refers to when the change in the system state comes from the destruction of thermodynamic equilibrium conditions, that is, when there is a temperature difference between the system and the outside, we say that there is a thermodynamic interaction force between the system and the outside. As a result of the effect, energy is transferred from the high-temperature object to the ultra-low-temperature object. The energy transferred at this time is called heat. Heat and work are two different forms of energy transfer that occur during system state changes, and are measures of different forms of energy transfer.

How many calories does a girl take in a day

According to the calculation of total daily metabolism for men and women = metabolic rate * activity index exercise expenditure, when the daily calorie intake is lower than the total metabolism, according to the principle of energy conservation, you can lose weight. Metabolic rate, as the basis for human growth and maintenance, is the calorie intake you must achieve, and exercise expenditure can be used as the calorie difference for weight loss, that is, the more you exercise, the faster you lose weight.

How to calculate the metabolic rate? Here is a formula:

Female: 655.1 9.56*weight kg 1.85*height cm-4.68*age

Men: 66.47 13.75*weight kg 5.0*height cm-6.76*age

Generally speaking, the basic calorie value for women is between 1200-1400 calories, and for men it is between 1400-1600 calories.

The best way to lose weight

The average daily calorie intake is 2000 calories as the benchmark.

1. Reduce caloric intake

Nutrition experts believe that no matter what you control - protein, carbohydrates or fat, what you ultimately reduce is calorie intake. If a person consumes 800 fewer calories a day, he can lose 10 pounds in 6 weeks; if he consumes 500 fewer calories, he can lose 10 pounds in about 2.5 months. But don't lose weight too quickly, as this can be very dangerous. Note: Each person must consume at least 1200 calories. If the body consumes too little calories, muscle will be lost immediately. Muscle is the main source of heat consumption and metabolism in the body.

2. Eat less fat foods:

Experts point out that every gram of fat contains 9 calories. Compared with fat, 1 gram of carbohydrates and protein contains much lower calories, about 4 calories. Therefore, you don't need to eat less to lose weight. You can replace the fat-containing foods you eat every day (such as cream, etc.) with fresh vegetables, fruits, and cereals. Experts believe that if you only eat 20-40 grams of fat a day, you can lose 10 pounds in 2 months. However, not everyone can lose weight by eating less fat. If you take too much carbohydrates, you will also gain weight.

3. Reduce food intake:

If you want to lose weight, you don't have to give up your favorite foods, the key is to control them. If you like a certain food and consume a lot of it, you need to pay attention to reducing the amount each time. It is not 4 times a week, each time the intake of 200 grams of meat, but 100 grams each time, so that you can consume 1200 calories less, can reduce pounds in about 7 and a half months time. It is recommended that people who want to lose weight put a scale in the kitchen and post a reminder to remind themselves of the weight of the food they eat.

4. Eat more soft food:

Generally speaking, soft food is very easy to prepare. If you only eat soft food or drink for one meal a day, you can lose 10 pounds in 8 months. Soft foods should be diversified to prevent nutritional deficiencies. Under the guidance of a doctor, you can even have two soft meals a day. This can help you lose 10 pounds in 5 weeks. But make sure the selected soft food can provide the nutrients and protein needed by the human body, and ensure three meals a day.

5. Lose weight:

If you insist on walking 5 kilometers once a day, 5 days a week, in 45 minutes each time, you can lose 10 pounds in 6 months. If you walk 6.5 kilometers in 45 minutes, your weight will drop rapidly. Perhaps many people would say “I don’t have time to stroll around”. In fact, time is squeezed out. Cardiovascular and cerebrovascular disease doctors emphasize: This method of weight loss may increase appetite. Therefore, before or after walking, you can eat some low-calorie foods or fresh vegetables and drink plenty of water to replenish the body water reduced due to sweating.

6. Fixed exercise:

Doing regular exercise 3-5 times a week is a good way to reduce body fat, relieve weight, increase muscle and increase energy. Jogging, 5 times a week, 45 minutes each time, at a speed of 170 meters per minute, can help you lose 10 pounds in 3 months; dancing, 6 times a week, 1 hour each time, can help you lose 10 pounds in 4 months; swimming, 4 hours a week, can help you lose 10 pounds in 4 months; cycling, 4 times a week, 1 hour each time, at a speed of 15 kilometers per hour, can help you lose 10 pounds in 5 months. If you have not done regular exercise before, do less at the beginning to avoid harming your body. Excessive exercise will increase appetite, which will not achieve the goal of losing weight.

7. Muscle training:

Muscle training improves muscle. The more muscle you have, the faster your basal metabolism. Doing 45 minutes of snatch training three times a week can help you lose 10 pounds in 10 months. In order to avoid hurting the body, you should ask a coach to help choose the appropriate weight and develop a suitable exercise plan. Do stretching exercises before and after exercise to maintain the body's coordination ability, and the weight and frequency of snatch can be gradually increased.

8. Reduce calorie intake and walk together:

Replacing Coca-Cola with natural soda water can reduce your daily calorie intake by 150 calories. If you add a 5 km walk 5 times a week, 45 minutes each time, you can lose 10 pounds in 3 months. If you reduce the calorie intake by a little more and still maintain the above walking, you can lose 10 pounds in 7 weeks.