Knowing the ideal weight, it is easier to supervise own volumes and to get rid of superfluous kilograms. Use this simple equation to calculate the daily requirement for calories. Your purpose is weight X kg. Multiply it by:

- 27 - if you do not go in for sports at all.

- 29 - if you occasionally go in for sports (sometimes on days off play tennis or do a heat in pool).

- 34 - if you regularly go in for sports (swim, run or make the pedestrian walks from a half an hour about one hour three-four times a week).

- 37 - if you go in for sports almost every day and intensively enough.

- 42 - if you go in for sports daily and very intensively, you are a sportsman or on work you are occupied by physical work.

Thus, you receive the recommended quantity of calories consumed for a day. Daily adhere to this quantity of calories if wish to keep ideal weight for you.

Make a reasonable choice every day. It is easier, than you think. Before you the excellent approximate menu and some helps to it. The general caloric content of all dishes - almost 1600 kcal, are necessary in day for women of the average growth conducting moderately active way of life exactly so much to keep normal weight.

Breakfast.
· Milk low fat - 200 ml.
· The Tangerine - 1 piece
· The Sandwich with egg.
· Cheese low-fat “Cheddar” - 1 slice.
· Hard-boiled egg - 1 piece.
· Avocado – ¼ piece.
· Tomatoes cut on halves - 4 pieces.
· Total: 498 kcal.
Dinner.
· Yogurt strawberry low-fat – 180 g.
· Sheet salad with green peas: salad - 1 sheet, the cabbage grated – ¼ of a glass, the carrots grated - 2 pieces, tomatoes yellow, cut on halves - 5 pieces, green peas preserved (or the crushed tiny slice fried chicken meat without a skin) – ½ of a glass, walnuts crushed - 2 tablespoons., sauce easy low-fat - 2 tablespoons.
· Total: 479 kcal.
Supper.
· The Green soybeans prepared on pair – ½ of a glass.
· Rice brown - ¾ a glass.
· The Fried shrimps: shrimps averages - 15 pieces, the broccolis fried - 6 inflorescences, vegetable oil - 2 teaspoons, soy sauce - 1 teaspoon, the garlic crushed - 1 teaspoon, the ginger crushed - teaspoon.
· Total: 493 kcal
Easy snack.
· Grapes red and white - 1 glass.
· Total: 104 kcal.
In total 1574 kcal.
And there are some advices.

· Choose less dense bread: in it there is more air and less calories!
· Fruits are better then juice. In a cup of orange juice in 2,5 times are more calories, than in an orange. And such portion as one fruit, it is easier to supervise.
· In your dish there should be only one product with the high maintenance of fat (seasoning for salad, nuts or cheese). The fat products, whatever small they were, very much caloric and quickly add to you kilograms.
· Let vegetables make half of your dishes. In them it is a lot of water and, naturally, it is not enough calories.
· Fill salads with liquid seasoning - oil, wine vinegar. They quickly impregnate salad unlike dense sauces on the basis of mayonnaise; therefore it is required to you less of seasoning.
· Always measure rice, groats and oil. They are very much caloric, and approximately to define their power value difficultly. In a glass of rice with a hill on 25 % there are more than calories, than simply in just full glass
· For a light meal take a saucer with fresh vegetables. These are 50-100 kcal - so much, how many in three cookies.
· Get a habit to cut off/separate and put aside 1/5 from every portion.

Have a nice meal!

If the questions like “how to lose belly fat?”, “how to lose stomach fat?” and “how to lose body fat fast?” are messing you up - then you definitely need visiting this site.

And do not forget that today we live in the world where info quickly enhances the quality of our life.

Due to this if you are properly armed with the info in your sphere of interest you can rest assured that you will in any case find the way out from any bad situation. So, please make sure to get back to this web site on a regular basis or - best of all - sign up to its RSS feed. In such an easy way you will have your hand on the pulse of the latest informational updates here. Blogging can be helpful, you just need to understand how to use it.

First of all, let’s understand what is such balanced diet. This physiologically high-grade food of healthy people which is various and balanced on all components.

The balanced diet should be considered as one of the main components of healthy way of life, as one of factors of prolongation of the active period of ability to live.

The human body submits to thermodynamics laws. According to them we will formulate the first principle of balanced diet: its power value should correspond to power expenses of organism. Unfortunately, in practice this principle is broken often. In connection with superfluous consumption of power-intensive products (bread, potato, animal fats, sugar, etc.) power value of daily diets exceeds often power expenses. To age increase there is accumulation of superfluous weight of body and the development of adiposity accelerating occurrence of many chronic degenerate diseases.

The second principle of balanced diet is conformity of chemical compound of food substances to physiological requirements of organism. Daily in certain quantity and parity in organism should arrive about 70 components, many of which aren’t synthesized in organism and consequently are vital. Optimum supply of organism by these food substances are probably only at various food. The maximum variety of food defines the third principle of balanced diet.

At last, observance of optimum diet defines the fourth principle of balanced diet. The regularity, frequency rate and alternation of food intakes are meant diet. The diet, also as well as requirement for food substances and energy, varies depending on age, physical activity. Observance of the specified main principles of balanced diet does its high-grade.

And if you consider that, having picked up for yourself set of products for calories, the maintenance of fat, carbohydrates, vitamins and so on, your organism will receive high-grade, balanced diet, you are deeply mistaken. Configuration of products should comprise the basic final principle, transform the picked up products in useful, wholesome food that won’t bring harm to organism.

For achievement of the given purpose, it is necessary to consider:

Quality and power value of used products, except that, important value has condition of their storage;

Way of cooking which should provide both flavoring, and nutritious properties of dishes, and also their power value;

Conditions, frequency rate and food intake time;

Quantity and caloric content of used food for days;

Changes of diet in intensive loadings.

Observance of recommendations about balanced diet is the basic source of increase of stability of organism to various harmful influences of environment and decrease of some not infectious chronic diseases.

Using the made recommendations on 90 % it will be possible to avoid adverse influence of food on more healthy and symmetry of figure as a whole. You should always remember not only about your figure, but also about your health.

If the questions like “loose belly fat fast?”, “lose face fat?” and “lose fat?” are messing you up - then you definitely need visiting this site.

And do not forget that today we live in the world where information quickly enhances the quality of our life.

That is why if you are properly armed with the information in your sphere of interest you can be sure that you will always find the solution to any bad situation. So, please make sure to track this blog on a regular basis or - the least time consuming way of doing it - sign up to its RSS. Thus you will have a direct shortcut to the freshest info updates here. Blogging can be helpful, you just need to know how to use it.

Let’s try to find out how to lose fat. At first we should reduce fat content of a dish in the course of its preparation.

How to grow thin by means of culinary processing of products? For example, at meat cutting it is possible to clean partially visible fat, fat content of the bird’s meat decreases in 2,5-3 times if simply to remove a skin.

Well-known reception - a meat broth is put for the night in a refrigerator, and cleans the fat, which has risen to top in the morning. Such operation allows reducing fat content of a standard portion of soup by 10-12 grams.

It is a lot of fats we receive with fried food. From here and widespread idea that for successful growing thin in no event it is impossible to eat the fried. Really, during frying on oil products absorb a lot of fat. For example, standard potato chips have fat content of an order of 30 grams on 100 g of a product, and after all in the potato fat practically are not present. All fat gets there from a frying pan. But all wonderfully varies if to use not burning ware. Then for preparation of 3-4 portions of a fried potato the maximum two spoons of vegetable oil will leave literally 1, and you receive a product with fat content no more than 3 %. One spoon of oil will suffice what to fry 8-10 pieces of fish. It will increase the fat maintenance in every portion all by 2 grams.

I managed to fry the whole dish of pancakes, having spent for all this business only 5 g vegetable oil. And very decent fritters have turned out. I took a frying pan with not burning covering, have calcinated it, and instead of that oil to pour, I greased with it, using a small brush a half of a crude potato. As a result from a glass of flour, a glass of milk fat content of 1,5 %, one egg and 5 g of vegetable oil and I got 7 pancakes in weight of 50 g of every. Power value of one pancake is 95 kcal, fat content – 2 g. By the way, approximately the same caloric content at a pear, or a standard slice of bread. And the glass of fermented baked milk of fat content of 4 % has caloric content of 140 kcal.

Here is one more interesting reception to grow thin, without reducing quality of a food. A lot of fat is absorbed at frying circles of vegetable marrows and eggplants. Their fat content is could be lowered by drying slices with help of napkins. One portion can loose about 15 grams of fat.

There are ways of frying, which not only do not increase fat content of a product, but, on the contrary, reduce. First of all it is baking on a grill, a barbecue, baking on a lattice and other forms of so-called infrared kitchen. So, at baking on a skewer fat content of a standard portion of a shish kebab decreases for 8-10 grams. The close result will turn out, if meat is baked in a foil.

We reduce fat content of food already directly in a plate, during meal.
How to grow thin behind a table? Here all is simple - we cut off pieces of fat and is put them aside, we remove from a bird skin slices, postpone, and is left fatter slices of a pie, and so on. Have a nice meal!

If the questions like “loose belly fat fast?”, “how to lose face fat?” and “how to lose fat fast?” are messing you up - then you definitely need visiting this site.

And do not forget that today we live in the world where knowledge quickly enhances the quality of our life.

That is why if you are properly armed with the knowledge in your sphere of interest you can rest assured that you will always find the solution to any bad situation. So, please make sure to visit this site on a regular basis or - best of all - sign up to its RSS feed. Thus you will have a direct shortcut to the freshest info updates here. Blogging can be helpful, you just need to understand how to use it.