Tuesday, April 17, 2018

Calories: Healthy Weight Key


Weight will increase if you consume more calories than the body burned.

Calories are the energy dose in food. The key to healthy weight is to know how much calorie content in 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 about 1,600-2,400 kilocalories (kcal) per day, while the average man takes 2,000-3000 kcal. But the number of calories needed by each person varies depending on their height, weight and level of activity.

Many factors can affect the number of calories that the body burns during physical activity. Among these are the age and type of activities performed. 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.

Calculating Calories

Carbohydrates, proteins, and fats are a type of calorie-containing nutrients that act as body fuel. Each gram of average fat contains 9 calories, while carbohydrates and protein have an average of 4 calories. While the calories in the food packaging 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 units generally used are kkal or kJ which stands for kilojoules.

You can easily compare the levels of calories in several different products because the labels listed will generally include the calorie content contained per 100 ml or 100 grams. Try to check the nutrition label on every food you will consume. What should be wary of when the label is only written "so many calories in one portion". There is no standard measure that can be used as a benchmark in "one pack" or "one portion".

Reduce Excess Calories

Excessive calories mean the body weight exceeds the ideal size. Changes in diet and exercise can be a solution to the condition. Your weight is the result of balancing the number of calories. That is, if you consume more calories than you burn, then your weight will increase.

If in a week you consume foods and drinks containing a total of 10,000 calories, then you also need to burn 10,000 calories. In this way, then there is no excess calories stored as fat in the body.

Identifying the list of foods that you will consume in a day can help you determine which foods you can eliminate to cut your caloric intake. For example by choosing no longer consume a snack containing a lot of sugar between breakfast and lunch time. Or you can also replace snacks with fresh fruits that are healthier and contain lower calories. Here are some steps you can take:

  • Reduce the portion of food. Half a plate of fried rice contains more calories than a full plate. Using a smaller plate will make you encouraged to eat in smaller portions.
  • Replace high-calorie foods with low-calorie ones. For example, you can replace chicken curry or fried chicken with boiled chicken spices or chicken stir-fried with vegetables.
  • Avoid high-calorie and low-nutrient foods such as fried foods that contain lots of oil.
  • Choose water or fresh tea instead of drinks containing lots of sugar or ice drinks containing coconut milk.
  • You can use online calorie counter apps like SuperTracker.

In addition to adjusting your diet, you can also complete with a variety of sports for a maximum diet to get the healthy weight you want.

10 Routine Habits to Accelerate Weight Loss


You may have decided to lose weight immediately. But, could you still be confused about what habits to do, in addition to adjusting the diet, to support that goal? Well, here are the guides that might be inspired to be more eager to achieve weight loss targets.

1. Create a realistic target

Even if you have a target to lose weight in bulk, set a small target for weekly or monthly as a stepping stone toward a larger goal.

For example, you target sports five times a week or other small targets. Note on a notebook, calendar or laptop to set the target. Record what foods are taken, including the exercise.

2. Consume these three foods every meal

To feel full for a long time, eat protein (20 to 30 grams), carbohydrates (40 to 75 grams) and healthy fats (6 to 25 grams) each meal.

Choose foods with vegetable protein, such as roast chicken or tofu, and complex carbohydrates, such as roasted sweet potatoes, rather than refined carbohydrates. Unsaturated seeds and fats, such as nuts and avocados, are also recommended to provide a longer satiety.

3. Create a food journal

When deciding to lose weight, it is important to know the amount of calories consumed each day. That way, we so have a benchmark of how much to consume if you want to reduce the number of scales.

Remember to record every food that is consumed accurately. Can also take photos of the food to make you remember. Not only to count calories, but to improve whether the food is healthy or not consumed.

4. Do these two sports

Make a commitment to exercise every day. For example, do cardio and muscle formation five times a week with a duration of 45 to 60 minutes per day.

While the other two days could be a break session. You can fill it with light yoga or walking.

Cardio activity can burn fat, while lifting weights can accelerate the body's metabolism that will help you gain muscle mass so that burned calories can be more.

5. Drink plenty of water

Drink water from 2000 to 3000ml every day. If tired of drinking water interspersed with drinking fresh lemon water or water with pieces of fruit to add flavor.

Avoid soda, juice and milk. Consume only fresh water. With zero calories, water not only makes the body hydrated and not easily hungry.

6. Include vegetables in each food

A certified diet expert, Leslie Langevin, MS, RD, CD of Whole Health Nutrition says that there is a simple thing we can do to realize our desire to lose weight, which is eating more vegetables. Therefore, vegetables contain few calories and rich in fiber.

7. Get enough sleep

Lack of sleep can gain weight. Because, this will lower levels of hunger-regulating hormone, Leptin, and increase levels of hormones that trigger appetite Glerin.

A number of studies say that women who do not get enough sleep consume an average of 300 calories more than those who sleep enough. So, try to sleep not too late and sleep for approximately 7 hours.


8. Keep hunger in mind

Calculating calories is one way to lose weight, but this should be a lifestyle. Not easy to do, but we must be good at controlling the portion of the meal. Do not eat except when hungry and eat until you feel enough, not feeling satiated.

9. Apply the 80/20 pattern

Eating healthy every time and following a pattern known as 80/20 can help you lose weight. The 80/20 pattern is a lifestyle for consuming fruits, fresh vegetables, whole grains, vegetable protein, and healthy fats by as much as 80 percent. You should also reduce your intake of sugar, processed foods and alcohol.

While 20 percent you can enjoy foods like chocolate, even french fries. By adjusting this diet, you will not miss the opportunity to eat your favorite foods.

10. Monitor its progress

After doing the above stages, do not forget to monitor your weight gain. In addition to weighing, you can take a photo of yourself every month, measure the body fat presentation and keep a journal of fitness to see progress in doing sports.

What you feel can also be a benchmark. If you feel great and your clothing is no longer a narrow, may not be too frequent weighing.