How many calories should you consume in a day to lose weight? How to lose 20 kg in 21 days

We all know that losing weight requires not only exercise and fitness, but also attention to our usual eating habits. In this modern era, many people regard thinness as beauty, and losing weight is a lifelong pursuit. So how many kilocalories should be consumed per day to lose weight? Teach you how to lose 20 kilograms in 21 days.

How many calories a day to lose weight

How many calories should you consume every day to lose weight? People gain weight because the calories they consume every day exceed the calories they consume through activities. If you want to lose the extra weight, you should first control the calories you take into your body every day and find ways to consume more calories to achieve weight loss results.

People gain weight because the calories they take in every day exceed the calories they burn through activities. Every 7,700 calories accumulated in the body is converted into one kilogram of body weight. If you want to lose extra weight, you should first control the calories you take in every day and find ways to burn more calories.

How many calories do people need to consume per day?

There is no uniform standard for the amount of calories you need to consume. It should be calculated based on each person's weight and activity level. The amount of calories needed by the human body varies from person to person, and the factors that affect it are mainly labor intensity, age, climate change, body shape, weight and health status.

According to the book "Calorie and Protein Intake" published by the World Health Organization, a healthy adult woman needs to consume 1,800 to 1,900 calories per day, while a man needs 1,980 to 2,340 calories. Among them, protein intake should be 10% to 15% of the daily calorie requirement of the human body; carbohydrate intake should be no less than 55% of the daily calorie requirement of the human body; fat intake should not exceed 30% of the daily calorie requirement. In addition, the daily intake of salt should not exceed 6 grams, and the daily intake of dietary fiber should be no less than 16 grams.

Calculation formula for required heat

Daily basic energy requirement = 655.096 + 9.563 × weight + 1.85 × height - 4.676 × age

For a 25-year-old woman with a height of 160cm and a weight of 55kg, her daily basic energy requirement is 655.096+9.569×55+1.85×160-4.676×25=1360.491, so she needs 1360.491 calories to maintain her basal metabolism. However, human activities consume energy, so it is best for women not to consume less than 1600-1800 calories per day when implementing a weight loss plan. If the calorie intake is insufficient, it is easy to cause rapid loss of protein in the body, resulting in malnutrition and affecting organ function.

Control calories and lose weight

If you want to lose weight, you must control your calorie intake and increase your basal metabolic rate to consume calories. When the calories consumed exceed the calories taken in, the body needs to burn fat to provide energy, which can achieve a good weight loss effect.

To control calorie intake, you need to refuse high-calorie foods, such as cakes, biscuits, ice cream, fried foods, etc. Eat more low-calorie but full-feeling foods, such as fruits, vegetables, dairy products, etc.

The higher the proportion of muscle in the body, the higher the basal metabolic rate. Conversely, the higher the proportion of fat, the lower the basal metabolic rate! Therefore, if you work hard to increase the amount of muscle in your body, you can achieve good weight loss results.

To increase muscle proportion and basal metabolic rate, exercise is the healthiest way. In fact, you don’t need to exercise too much. Just exercise 3 times a week for 30 minutes each time and keep your heart rate at 130, and you can easily lose weight!

How to lose 20 kg in 21 days

1.21-day weight loss method: You must control yourself in the first three days. You must not eat anything. You can only drink honey water or light salt water. Drink more water and tea. Drink honey water when you are hungry in the first three days. Don't eat anything else. It is easy to stick to it.

2.21-day weight loss method: You can start eating some boiled vegetables during the eight days, such as some leafy vegetables, celery is also very good, as long as they are vegetables and fruits, you can eat them. You still can't eat after 8 o'clock in the evening. The editor also has to tell you seriously that you are absolutely not allowed to eat various grains, rice and pasta.

3.21-day weight loss method: You can eat something in the last ten days, but please note that you can only eat until you are 60% full, and you cannot eat anything five hours before going to bed. As long as you have lost weight to your ideal weight, you can end it early.

4.21-day weight loss method: Recipe 1 Breakfast: a bowl of soy milk, two slices of whole wheat bread, an egg. Lunch: water spinach with fermented bean curd, preserved egg with tofu, mung bean sprouts cooked with vinegar, half a bowl of rice. Dinner: stir-fried sedge, winter melon with dried shrimps, bean curd with cucumber, a small bowl of red bean porridge.

5.21-day weight loss method: Recipe 2 Breakfast: a bowl of red bean and rice porridge, a refreshing side dish (cucumber, carrot, celery and boiled spiced peanuts), a handful of longan or jujube. Lunch: scrambled eggs with tomatoes, fungus and celery, stir-fried lettuce, half a bowl of rice. Dinner: spinach, pig blood and tofu soup, stir-fried shredded potatoes, cold-mixed cabbage heart.

6.21-day weight loss method: Recipe 3 Breakfast: fermented bean curd, steamed egg custard, half a steamed bun. Lunch: cold broccoli, steamed fish, diced winter bamboo shoots with green peppers, half a bowl of rice. Dinner: cold bamboo shoots, mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.

7.21-day weight loss method: Recipe 4 Breakfast: Pumpkin and wolfberry rice porridge, fried eggs, assorted kimchi. Lunch: braised beef, spinach salad, stir-fried kale, half a steamed bun. Dinner: winter melon and pork ribs soup, carrot, green pepper, potato shreds, eggplant puree.

8.21-day weight loss method: Recipe 5 Breakfast: 1 steamed sticky corn, 1 poached egg, 1 cup of milk. Lunch: Tomato beef noodles (eat only half of the noodles), cold seaweed and carrot shreds. Dinner: Bean sprouts and fish ball soup, stir-fried loofah, 1 baked sweet potato.

How long does it take to lose weight by exercising?

Normal speed 4 catties per month

The weight loss effect of going to the gym varies from person to person. It is generally believed that a healthy weight loss rate is about 5-10% weight loss every three months. A normal weight loss rate is about 4 pounds per month.

Losing weight in the gym should not exceed 10 catties in a month

If the weight loss rate exceeds 3 catties per week and more than 10 catties per month, it means that the body will suffer minor or serious damage, and there will be decreased resistance, mental depression, endocrine disorders, etc.

Weight loss method introduction

1. Take a fifteen-minute bath in 38-40 degree hot water every day.

2. Avoid snacks and late-night meals. Choose protein-rich foods and eat less starchy and high-sugar foods for dinner.

3. Drink a glass of warm water before eating.

4. Chew slowly when eating.

5. Eat plenty of fruits and vegetables to keep your stomach and intestines open.

6. Walk for an extra half hour and do ten sit-ups every day.

7. Eat only until you are 80% full at each meal.

8. Choose white meat.

9. Eat more fruits and vegetables.

10. Avoid sweets and only use sugar substitutes.

11. Eat three meals at regular times and in regular amounts.

12. Use smaller bowls for food.

13. Drink the soup (except thick soup) slowly with a spoon before eating other things.

14. Drink the soup before eating the vegetables.

15. Eat meat and rice separately, and chew slowly in small bites to increase the feeling of fullness.

16. Eat only lean meat, not the skin.

17. Before frying food with batter, remove the skin first.

18. Prefer to eat fruit rather than juice.

19. Eat only at the dining table.

20. Do not chat and eat while watching TV.

21. Don’t think of your stomach as a trash can for leftovers.

22. Brush your teeth immediately after meals.

23. Store snacks in a higher place or don’t stock them at all.

24. Don’t go shopping when you are hungry.

25. If you can’t resist craving dessert, replace it with low-fat cheese.

26. Make a shopping list when shopping and don’t buy extra.

27. Eat less oily food and avoid processed food.

28. Do half an hour of light exercise every day.

29. Do not eat spicy, greasy, salty or processed foods.

30. Eat plenty of vegetables and drink plenty of water, at least eight cups a day, and drink two glasses of water or skim milk when you wake up every day.

31. Soak your feet in a teaspoon of coarse salt mixed with hot water for fifteen minutes every night, jump on one leg ten times, and massage your lower abdomen ten times with your palms before going to bed.

32. Do half an hour of aerobic exercise three times a week.