Weight Loss Is All To Do With Calories

Weight Loss Is All To Do With Calories

What is​ a​ calorie? the​ definition of​ a​ calorie is​ “the amount of​ energy,​ or​ heat it​ takes to​ raise the​ temperature of​ 1 gram of​ water 1 degree Celsius”. a​ calorie is​ a​ unit of​ energy that is​ associated with food and drink and is​ a​ measure of​ the​ energy,​ or​ heat,​ that food produces as​ your body uses it​ as​ fuel.
The first step in​ counting calories for your personal weight loss is​ to​ calculate how many calories you burn in​ a​ day (your total daily energy expenditure),​ this is​ the​ total number of​ calories that your body expends in​ 24 hours,​ including all activities. This is​ known as​ your maintenance level and will be the​ reference point (number of​ calories) from which to​ start your dieting.
The average calorie maintenance level for women in​ the​ United States is​ approx 2000 per day and the​ average for men is​ approx 2500 per day. These are only basic averages and are usually much higher for athletes or​ active individuals.
A quick and easy method to​ find out how many calories you require per day for weight loss and maintenance is​ to​ calculate a​ calorie value with a​ multiplier as​ set out below.

Fat loss = multiply your bodyweight in​ pounds with 12 calories (12 x lb).

Maintenance = multiply your bodyweight in​ pounds with 15 calories (15 x lb).

This is​ a​ very easy method to​ estimate your daily caloric requirements,​ but it​ has its drawbacks as​ it​ doesn't take into account your particular activity levels or​ body fat levels. Despite this it​ will give you a​ good estimated figure that you can work with.
The maintenance figure that you get is​ the​ amount of​ calories that you need to​ consume to​ stay at​ your current weight. to​ lose weight your calorie intake must be lower than the​ calories you burn.
In order to​ lose one pound of​ fat per week,​ you must reduce your weekly calorie intake by 3,​500 calories,​ which works out at​ five hundred calories per day. This can be done by reducing your calories by 500 or​ combining a​ diet with physical activity. the​ bottom line is​ to​ balance your caloric intake with the​ amount of​ calories that you are burning,​ that's the​ secret to​ successful dieting and weight maintenance.
Becoming more conscious of​ counting calories in​ your everyday eating regime is​ imperative if​ you are trying to​ lose weight. Studies have shown that men and women underestimate their daily calorie consumption by 500 to​ almost 1000 calories. You can get a​ truer picture by keeping a,​ seven day eating plan of​ what you typically eat and drink during the​ day.

At the​ end of​ each days eating,​ add up the​ total amount of​ calories consumed and write them down on​ to​ the​ eating plan. at​ the​ end of​ the​ seven days,​ add the​ total calories for the​ whole week and then divide by seven,​ you now have your daily calorie intake.

Using a​ calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to​ give you more control over how many calories you should include in​ your daily diet. Another technique for low calorie eating is​ to​ watch your fat intake as​ this has the​ most calories.
Moderation is​ always important when you are counting calories,​ severely restricting calories,​ causes the​ body to​ lower its metabolic rate,​ which reduces its ability to​ burn fat. at​ the​ same time,​ hunger signals increase and you quickly start to​ crave high-energy foods loaded with fats and sugar,​ the​ same foods you are trying to​ do without.

This is​ because when you return to​ normal eating habits,​ the​ drop in​ metabolic rate caused by the​ restriction in​ calories means that your old eating habits actually represent excess in​ calories. Not only do you regain the​ fat stores just lost,​ but also you may even gain a​ bit extra.

Dieting by counting calories means that all foods are allowed,​ nothing is​ forbidden as​ long as​ the​ calories consumed don’t go over your daily calorie allowance. Counting calories can also be flexible enough to​ accommodate most busy lifestyles.

Health professionals agree that healthy eating which includes counting calories and a​ low fat diet are essential for long-term healthy weight loss. the​ way to​ lose body fat and maintain muscle is​ to​ have a​ food program for life. Quality food and more energy output are the​ basics you’ll need to​ go for.

Bulk foods that fill you up and don’t fill you out,​ foods that are low in​ fat and sugar which aren’t refined should be the​ ideal. Small frequent meals should be consumed during the​ day each containing a​ little protein to​ maintain muscle mass and energy levels.

As before get the​ calories from high quality food but if​ you can’t,​ utilize a​ blender to​ make mixtures from skim milk with whatever nutrient additives you want to​ use,​ just as​ long as​ you keep count of​ the​ calories for your daily total.

Now use these out of​ the​ blender mixtures and solid food for your daily feedings. Spread it​ out over many small meals a​ day instead of​ the​ traditional three meals a​ day.

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