Calories are the Key to Healthy Weight

You will gain weight if you consume more calories than the body burns. Calories are a measure of energy in food. The key to a healthy weight is knowing how many calories the food you consume so that it can be adjusted to the amount of energy burned by the body.

Body Fuel

The body needs energy from calories in food to be able to move. Generally the average woman needs around 1,600-2,400 kilocalories (kcal) per day, while the average man needs 2,000-3000 kcal. But the number of calories needed by each person varies depending on their height, body weight and level of activity. Many factors can affect the amount of calories the body burns during physical activities. Among these are the age and type of activities carried out. For example cycling will burn more calories than walking casually. If not used as fuel, more calories will be stored in the body as fat.

Calorie Count

Carbohydrates, protein, and fat are types of nutrients that contain calories which act as the body's fuel. Each gram of fat on average contains 9 calories, while carbohydrates and protein on average contains 4 calories. While calories in packaged food can usually be seen from the nutrition label on the back. This data is useful to ensure that you do not consume excessive calories. The unit used is generally kcal or kJ which stands for kilojoules. You can easily compare calorie levels in a number of different products because the labels listed will generally list the calorie content contained per 100 ml or 100 grams. Try to check the nutrition label for each food you consume. What to watch out for is when the label says only "so many calories in one serving". There is no standard size that can be used as a benchmark in "one package" or "one serving".

Reduce Excess Calories

Eating foods that contain excess calories without a balanced activity or exercise will cause weight gain. Changes in diet and exercise can be a solution to that condition. Your weight is the result of balancing the number of calories. That is, if you consume more calories than you burn, then you will gain weight. If the number of calories is limited or exercise is more often done, then the weight can be reduced. This can also be a way to naturally shrink the stomach. If in a week you consume food and drinks that contain a total of 10,000 calories, then you also need to burn 10,000 calories. This way, there is no excess calories stored as fat in the body. Identifying the list of foods you will consume in a day can help you determine which foods you can eliminate to cut calorie intake. For example, by choosing to no longer consume snacks that contain lots of sugar between breakfast and lunch. Or you can also replace snacks with fresh fruits that are healthier and contain lower calories. The following are some steps you can take:
  • Reduce food portions. Half a plate of fried rice contains more calories than a full plate. Using smaller plates will encourage you to eat smaller portions.
  • Replace high-calorie foods with low-calorie ones. For example, you can replace chicken curry or fried chicken with spicy boiled chicken or sauteed chicken with vegetables.
  • Avoid high-calorie and low-nutrition foods such as fried foods that contain lots of oil.
  • Choose plain water or fresh tea instead of drinks that contain lots of sugar or soft ice drinks.
  • You can use an online calorie counter application such as SuperTracker.
In addition to adjusting your diet, you can also supplement with a variety of sports for a maximum diet in order to get the healthy weight you want.

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