{"id":14267,"date":"2017-02-21T02:49:57","date_gmt":"2017-02-21T02:49:57","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=14267"},"modified":"2021-10-02T14:20:00","modified_gmt":"2021-10-02T13:20:00","slug":"quante-calorie-ingerisci-per-perdere-peso","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/quantas-calorias-ingerir-para-perder-peso\/","title":{"rendered":"Quante calorie mangiare per perdere peso"},"content":{"rendered":"<p><iframe src=\"https:\/\/open.spotify.com\/embed\/episode\/5sMATMrNGsTnO2nw6mfCZJ\" width=\"100%\" height=\"232\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<h2 class=\"post-title entry-title\" style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Quante calorie mangiare per perdere peso<\/strong><\/span><\/h2>\n<p>Se il tuo obiettivo \u00e8 perdere grasso, sai che le calorie giocano un ruolo fondamentale.<\/p>\n<p>\u00c8 attraverso il bilancio calorico che \u00e8 possibile aumentare, mantenere o perdere peso.<\/p>\n<p><strong>Non importa quanto ti alleni, se continui ad avere un eccesso di calorie, la tua avventura in palestra non andr\u00e0 nel migliore dei modi.<\/strong><\/p>\n<p>E no, non \u00e8 solo mangiando cibi teoricamente sani che si perde peso.<\/p>\n<p>Inoltre, l&#039;obiettivo non \u00e8 solo perdere peso, ma anche grasso, e quindi conoscere il numero di calorie di cui si ha bisogno diventa ancora pi\u00f9 importante per ottenere buoni risultati.<\/p>\n<p><u>Allora, cominciamo.<\/u><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Metabolismo basale<\/strong><\/span><\/h2>\n<p>Prima di tutto, devi calcolare il tuo metabolismo basale.<\/p>\n<p><strong>Cos&#039;\u00e8 questo?<\/strong><\/p>\n<p>Il metabolismo basale \u00e8 l&#039;insieme delle calorie consumate dal tuo corpo.\u00a0<em>Appena<\/em> rimanere in funzione.<\/p>\n<p><u>Anche se trascorri la giornata dormendo, il tuo corpo ha bisogno di calorie per funzionare.<\/u><\/p>\n<p>Per effettuare questo calcolo, utilizzeremo l&#039;equazione di Mifflin-St Jeor.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-14284 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg\" alt=\"Quante calorie mangiare per perdere peso\" width=\"800\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-300x188.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-768x480.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-600x375.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/quantas-calorias-1-20x13.jpg 20w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calcolare il metabolismo basale<\/strong><\/span><\/h2>\n<p>Esistono differenze nel calcolo del metabolismo basale tra uomini e donne, quindi presenteremo entrambe le equazioni.<\/p>\n<p>Le formule sono le seguenti.<\/p>\n<p><strong>Uomo <\/strong><\/p>\n<p>(10 x peso corporeo) + (6,25 x altezza) \u2013 (5 x et\u00e0) + 5 = metabolismo basale<\/p>\n<p><strong>Donna <\/strong><\/p>\n<p>(10 x peso corporeo) + (6,25 x altezza) \u2013 (5 x et\u00e0) \u2013 161 = Metabolismo basale<\/p>\n<p>Confuso?<\/p>\n<p>Chiamiamo Pedro per esemplificare.<\/p>\n<p><strong>Esempio<\/strong><\/p>\n<p>Pedro \u00e8 alto 1,80, pesa 85 kg e ha 25 anni.<\/p>\n<p>\u00c8 determinato a perdere peso e sa che l&#039;alimentazione \u00e8 fondamentale per ottenere buoni risultati, quindi decide di calcolare quante calorie gli servono ogni giorno.<\/p>\n<p><strong>Il conto per Pedro \u00e8 il seguente.<\/strong><\/p>\n<p>(10 x 85) + (6,25 x 180) \u2013 (5 x 25) + 5<\/p>\n<p>850 + 1125 \u2013 125 + 5 = 1855<\/p>\n<p><strong>Pertanto, il metabolismo basale di Pedro \u00e8 di circa 1855 Kcal.<\/strong><\/p>\n<p>Queste sono le calorie che il tuo corpo brucerebbe anche se rimanessi a casa tutto il giorno a guardare film.<\/p>\n<p>Tuttavia, questa \u00e8 solo una parte della storia, poich\u00e9 maggiore \u00e8 l&#039;attivit\u00e0 fisica, pi\u00f9 calorie vengono consumate.<\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Livello di attivit\u00e0<\/strong><\/span><\/h2>\n<p>Ora che sai approssimativamente quante calorie brucia il tuo corpo a riposo, \u00e8 il momento di sommare il resto.<\/p>\n<p>Pi\u00f9 attiva \u00e8 la tua vita quotidiana, pi\u00f9 calorie brucerai.<\/p>\n<p>Di seguito \u00e8 riportata la tabella da utilizzare per ottenere un valore approssimativo delle calorie necessarie <em>mantenere il peso<\/em>.<\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"top\"><strong><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Livello di attivit\u00e0<\/span><\/strong><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\"><b>Moltiplicatore<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Poco o niente<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.2<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Leggero<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.375<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Moderare<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1,55<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intenso<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.725<\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Intensit\u00e0 massima<\/span><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">1.9<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><strong>Utilizza il valore del tuo metabolismo basale e moltiplicalo per il livello di attivit\u00e0 appropriato al tuo caso.<\/strong><\/p>\n<p>Se trascorri la giornata senza fare nulla, nemmeno allenandoti, il tuo livello di attivit\u00e0 \u00e8 basso o inesistente.<\/p>\n<p>D&#039;altro canto, se studi o hai un lavoro d&#039;ufficio poco impegnativo e ti alleni 3 o 4 volte a settimana, il livello moderato \u00e8 probabilmente l&#039;ideale.<\/p>\n<p>Per quanto riguarda i livelli pi\u00f9 alti, sono adatti a persone che non solo svolgono diversi allenamenti intensi a settimana, ma lavorano anche in un ambito che richiede impegno fisico.<\/p>\n<p><strong>Esempio.<\/strong><\/p>\n<p>Nel caso di Pedro, lui va in palestra quattro volte a settimana e durante il giorno svolge il tipico lavoro d&#039;ufficio.<\/p>\n<p>Osservando la tabella, il calcolo corretto sarebbe il seguente:<\/p>\n<p>1855 x 1,55 = 2875 Kcal<\/p>\n<p><strong>Pedro deve ingerire circa 2875 Kcal per mantenere il suo peso attuale di 85 kg.<\/strong><\/p>\n<p>Tuttavia, il nostro obiettivo qui non \u00e8 mantenere il peso, bens\u00ec perderlo.<a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-34110 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg\" alt=\"quante calorie dovrei mangiare al giorno per perdere peso\" width=\"1300\" height=\"867\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-1300x867.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/workouts_t20_4lj4Av.jpg 1500w\" sizes=\"(max-width: 1300px) 100vw, 1300px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Calorie per perdere peso<\/strong><\/span><\/h2>\n<p>Ora sai gi\u00e0 di quante calorie hai bisogno per mantenere il tuo peso attuale, quindi \u00e8 semplice.<\/p>\n<p>Tieni presente che l&#039;obiettivo non \u00e8 solo perdere peso, ma anche perdere grasso e mantenere quanta pi\u00f9 massa muscolare possibile.<\/p>\n<p><strong>Quindi cosa dovresti fare?<\/strong><\/p>\n<p><u>Ridurre le calorie, ma non troppo.<\/u><\/p>\n<p>Chiamiamo ancora una volta Pedro per aiutarci.<\/p>\n<p>Considerando che Pedro mantiene il suo peso attuale utilizzando 2875 Kcal, inizier\u00e0 ad assumere 2675 Kcal al giorno per perdere peso.<\/p>\n<p>Si tratta di un approccio cauto ma intelligente, che prevede una riduzione di sole 200 Kcal al giorno.<\/p>\n<p>Quanto pi\u00f9 ampio \u00e8 il taglio iniziale, tanto pi\u00f9 \u00e8 probabile che si perdano forza, massa muscolare e si verifichino cali di energia.<\/p>\n<p><strong>Scegli di ridurre tra le 200 e le 300 Kcal nelle prime due settimane e poi valuta i risultati.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Progresso<\/strong><\/span><\/h2>\n<p>Per poter valutare con maggiore precisione i tuoi progressi, pesati prima di ridurre le calorie e scatta qualche foto.<\/p>\n<p>\u00c8 possibile anche prendere misure di alcune parti del corpo, come la pancia o le gambe.<\/p>\n<p><strong>Soprattutto, non lasciarti guidare solo dalla scala.<\/strong><\/p>\n<p>Dopo due settimane che risultati hai ottenuto?<\/p>\n<p>Hai perso 1,5 kg e hai notato risultati allo specchio?<\/p>\n<p>Continua a fare quello che stai facendo.<\/p>\n<p>Non hai perso peso e non noti alcuna differenza guardandoti allo specchio?<\/p>\n<p>Ridurre altre 100 o 200 kcal.<\/p>\n<p><strong>Soprattutto, siate pazienti e adattatevi gradualmente.<\/strong><\/p>\n<p>Infine, man mano che perdi peso, potresti dover ridurre le calorie che assumi o iniziare ad allenarti con il cardio per aiutarti.<\/p>\n<p><u>Questo perch\u00e9 meno peso hai, meno calorie brucer\u00e0 il tuo corpo.<\/u><\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-37709\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg\" alt=\"perdere peso\" width=\"960\" height=\"461\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-768x369.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/02\/pesar-perder-peso-16x8.jpg 16w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Conclusione<\/strong><\/span><\/h2>\n<p>Perdere peso non significa smettere di mangiare, ma mangiare in modo intelligente.<\/p>\n<p>Avere una stima delle calorie da assumere \u00e8 utile non solo per perdere grasso in modo efficiente, ma anche per mantenere quanta pi\u00f9 massa muscolare possibile.<\/p>\n<p><strong>Non dimenticare che questi sono solo valori approssimativi, poich\u00e9 sono troppi i fattori che possono influenzare il tuo consumo calorico.<\/strong><\/p>\n<p>Usalo come guida per costruire la tua dieta e adattala in base ai risultati: questa \u00e8 la cosa pi\u00f9 importante.<\/p>\n<p>Attenzione, non \u00e8 necessario diventare dei cecchini del cibo ed essere eccessivamente rigorosi e precisi, soprattutto se non si hanno obiettivi competitivi.<\/p>\n<p>Se il tuo apporto calorico giornaliero \u00e8 di 2500 calorie, va bene mangiarne 2400 un giorno e 2600 il giorno dopo.<\/p>\n<p><strong>Infine, \u00e8 importante distribuire bene queste calorie.<\/strong><\/p>\n<p>Se il 90% delle tue calorie sono carboidrati, i risultati non saranno buoni.<\/p>\n<p><u>Hai bisogno di proteine, carboidrati e grassi in quantit\u00e0 sufficiente.<\/u><\/p>\n<p>Per sapere quanta proteina dovresti mangiare ogni giorno <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">vedi questo articolo<\/a>, ma se hai dubbi su cosa dovresti mangiare per perdere grasso, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">passa di qui<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Quantas calorias ingerir para perder peso Se o teu objetivo \u00e9 perder gordura, sabes que as calorias desempenham um papel fundamental. \u00c9 atrav\u00e9s do [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":14311,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Calorias Essenciais: Estrat\u00e9gias para Perder Peso","_seopress_titles_desc":"Calcule as calorias certas para perder peso! 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