{"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":"hoeveel-calorieen-te-verliezen-gewicht","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/nl\/quantas-calorias-ingerir-para-perder-peso\/","title":{"rendered":"Hoeveel calorie\u00ebn moet je eten om af te vallen"},"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>Hoeveel calorie\u00ebn moet je eten om af te vallen<\/strong><\/span><\/h2>\n<p>Als je doel is om vet te verliezen, dan weet je dat calorie\u00ebn een fundamentele rol spelen.<\/p>\n<p>Door een goede caloriebalans kunt u aankomen, op gewicht blijven of afvallen.<\/p>\n<p><strong>Ongeacht hoeveel u traint, als u te veel calorie\u00ebn binnenkrijgt, zal uw sportschoolavontuur niet optimaal verlopen.<\/strong><\/p>\n<p>En nee, het is niet door alleen theoretisch gezonde voeding te eten dat je afvalt.<\/p>\n<p>Bovendien is het doel niet alleen om af te vallen, maar ook om vet te verliezen. Daarom is het nog belangrijker om te weten hoeveel calorie\u00ebn je nodig hebt om goede resultaten te behalen.<\/p>\n<p><u>Laten we beginnen.<\/u><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Basaal metabolisme<\/strong><\/span><\/h2>\n<p>Allereerst moet u uw basaal metabolisme berekenen.<\/p>\n<p><strong>Wat is dit?<\/strong><\/p>\n<p>Basaalmetabolisme is het aantal calorie\u00ebn dat uw lichaam verbruikt.\u00a0<em>zojuist<\/em> in bedrijf te blijven.<\/p>\n<p><u>Zelfs als u de hele dag slaapt, heeft uw lichaam calorie\u00ebn nodig om te kunnen functioneren.<\/u><\/p>\n<p>Om deze berekening uit te voeren, gebruiken we de Mifflin-St Jeor-vergelijking.<\/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=\"Hoeveel calorie\u00ebn moet je eten om af te vallen\" 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>Bereken het basale metabolisme<\/strong><\/span><\/h2>\n<p>Er zijn verschillen in de berekening van het basaalmetabolisme tussen mannen en vrouwen. Daarom presenteren we beide vergelijkingen.<\/p>\n<p>De formules zijn als volgt.<\/p>\n<p><strong>Man <\/strong><\/p>\n<p>(10 x lichaamsgewicht) + (6,25 x lengte) \u2013 (5 x leeftijd) + 5 = basaal metabolisme<\/p>\n<p><strong>Vrouw <\/strong><\/p>\n<p>(10 x lichaamsgewicht) + (6,25 x lengte) \u2013 (5 x leeftijd) \u2013 161 = basaal metabolisme<\/p>\n<p>Verward?<\/p>\n<p>Laten we Pedro bellen om een voorbeeld te geven.<\/p>\n<p><strong>Voorbeeld<\/strong><\/p>\n<p>Pedro is 1,80 m lang, weegt 85 kg en is 25 jaar oud.<\/p>\n<p>Hij is vastbesloten om af te vallen en weet dat voeding essentieel is om goede resultaten te behalen. Daarom besluit hij te berekenen hoeveel calorie\u00ebn hij per dag nodig heeft.<\/p>\n<p><strong>De rekening voor Pedro ziet er als volgt uit.<\/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>Pedro&#039;s basaalmetabolisme bedraagt dus ongeveer 1855 Kcal.<\/strong><\/p>\n<p>Dit zijn de calorie\u00ebn die je lichaam verbrandt als je de hele dag thuisblijft om films te kijken.<\/p>\n<p>Dit is echter slechts een deel van het verhaal: hoe meer activiteit, hoe meer calorie\u00ebn je verbruikt.<\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Activiteitsniveau<\/strong><\/span><\/h2>\n<p>Nu u weet hoeveel calorie\u00ebn uw lichaam in rust ongeveer verbrandt, is het tijd om de rest op te tellen.<\/p>\n<p>Hoe actiever uw dagelijks leven, hoe meer calorie\u00ebn u verbrandt.<\/p>\n<p>Hieronder vindt u de tabel die u moet gebruiken om een geschatte waarde te verkrijgen van de calorie\u00ebn die u nodig heeft <em>behoud uw gewicht<\/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;\">Activiteitsniveau<\/span><\/strong><\/td>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\"><b>Vermenigvuldiger<\/b><\/span><\/td>\n<\/tr>\n<tr>\n<td valign=\"top\"><span style=\"color: #000000; font-family: Helvetica; font-size: small;\">Weinig of geen<\/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;\">Licht<\/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;\">Gematigd<\/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;\">Intens<\/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;\">Maximale intensiteit<\/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>Gebruik uw basaalmetabolismewaarde en vermenigvuldig deze met het activiteitsniveau dat voor u van toepassing is.<\/strong><\/p>\n<p>Als je de hele dag niets doet, en zelfs niet traint, is je activiteitsniveau laag of niet-bestaand.<\/p>\n<p>Als je daarentegen studeert of een niet al te veeleisende kantoorbaan hebt en je 3 tot 4 keer per week traint, is het gemiddelde niveau waarschijnlijk ideaal.<\/p>\n<p>De hogere niveaus zijn bedoeld voor mensen die niet alleen meerdere keren per week intensief trainen, maar ook in een fysiek veeleisende omgeving werken.<\/p>\n<p><strong>Voorbeeld.<\/strong><\/p>\n<p>Pedro gaat vier keer per week naar de sportschool en overdag heeft hij een gewone kantoorbaan.<\/p>\n<p>Als u naar de tabel kijkt, ziet de juiste berekening er als volgt uit:<\/p>\n<p>1855 x 1,55 = 2875 Kcal<\/p>\n<p><strong>Pedro moet ongeveer 2875 Kcal binnenkrijgen om zijn huidige gewicht van 85 kg te behouden.<\/strong><\/p>\n<p>Ons doel is echter niet om op gewicht te blijven, maar om af te vallen.<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=\"hoeveel calorie\u00ebn moet ik per dag eten om af te vallen\" 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\u00ebn om af te vallen<\/strong><\/span><\/h2>\n<p>U weet al hoeveel calorie\u00ebn u nodig hebt om uw huidige gewicht te behouden, dus nu wordt het eenvoudig.<\/p>\n<p>Houd er rekening mee dat het doel hierbij niet alleen is om af te vallen, maar om vet te verliezen en zoveel mogelijk spiermassa te behouden.<\/p>\n<p><strong>Dus wat moet je doen?<\/strong><\/p>\n<p><u>Verminder de calorie\u00ebn, maar niet te veel.<\/u><\/p>\n<p>Laten we Pedro nogmaals bellen om ons te helpen.<\/p>\n<p>Als we ervan uitgaan dat Pedro zijn huidige gewicht behoudt door 2875 Kcal te verbruiken, zal hij 2675 Kcal per dag gaan consumeren om af te vallen.<\/p>\n<p>Dit is een voorzichtige maar intelligente aanpak, waarbij er sprake is van een vermindering van slechts 200 Kcal per dag.<\/p>\n<p>Hoe groter uw initi\u00eble cut, hoe groter de kans dat u kracht en spiermassa verliest en last krijgt van energiedips.<\/p>\n<p><strong>Kies ervoor om in de eerste twee weken tussen de 200 en 300 Kcal af te bouwen en evalueer daarna de resultaten.<\/strong><\/p>\n<h2 style=\"text-align: left;\"><span style=\"color: #ff0000;\"><strong>Voortgang<\/strong><\/span><\/h2>\n<p>Om uw voortgang nauwkeuriger te kunnen beoordelen, weegt u uzelf voordat u het aantal calorie\u00ebn vermindert en maakt u enkele foto&#039;s.<\/p>\n<p>U kunt ook specifieke lichaamsdelen opmeten, zoals de buik of de benen.<\/p>\n<p><strong>Laat u vooral niet alleen leiden door de schaal.<\/strong><\/p>\n<p>Wat voor resultaat kreeg je na twee weken?<\/p>\n<p>Bent u 1,5 kg afgevallen en ziet u de resultaten in de spiegel?<\/p>\n<p>Ga door met wat je doet.<\/p>\n<p>Bent u niet afgevallen en ziet u geen verschil in de spiegel?<\/p>\n<p>Verminder nog eens 100 of 200 kcal.<\/p>\n<p><strong>Wees vooral geduldig en went geleidelijk aan.<\/strong><\/p>\n<p>Naarmate u gewicht verliest, zult u uiteindelijk de hoeveelheid calorie\u00ebn die u eet moeten verminderen. U kunt ook cardiotraining gaan doen om u hierbij te helpen.<\/p>\n<p><u>Dit komt doordat hoe minder gewicht je hebt, hoe minder calorie\u00ebn je lichaam verbrandt.<\/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=\"verlies gewicht\" 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>Conclusie<\/strong><\/span><\/h2>\n<p>Afvallen draait niet om stoppen met eten, maar om verstandig eten.<\/p>\n<p>Het is handig om een schatting te maken van de calorie\u00ebn die u zou moeten consumeren, niet alleen om op een effici\u00ebnte manier vet te verliezen, maar ook om zoveel mogelijk spiermassa te behouden.<\/p>\n<p><strong>Vergeet niet dat dit slechts geschatte waarden zijn. Er zijn veel factoren die uw calorieverbruik kunnen be\u00efnvloeden.<\/strong><\/p>\n<p>Gebruik het als leidraad bij het samenstellen van uw dieet en pas het aan op basis van de resultaten. Dat is het allerbelangrijkste.<\/p>\n<p>Wees voorzichtig, je hoeft geen voedselsluipschutter te worden en buitengewoon nauwkeurig en nauwkeurig te zijn, vooral als je geen competitieve doelstellingen hebt.<\/p>\n<p>Als uw dagelijkse calorie-inname 2500 bedraagt, is het prima om de ene dag 2400 te eten en de volgende dag 2600.<\/p>\n<p><strong>Ten slotte is het belangrijk om de calorie\u00ebn goed te verdelen.<\/strong><\/p>\n<p>Als 90% van uw calorie\u00ebn uit koolhydraten bestaat, zullen de resultaten niet goed zijn.<\/p>\n<p><u>Je hebt voldoende eiwitten, koolhydraten en vetten nodig.<\/u><\/p>\n<p>Om te weten hoeveel eiwitten je dagelijks moet eten <a href=\"https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/\"  rel=\"noopener noreferrer\">zie dit artikel<\/a>, maar als je twijfels hebt over wat je moet eten om vet te verliezen, <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">kom hier langs<\/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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