Ever wondered what is a calorie? The
definition of a calorie is "the amount of energy or heat required to raise
the temperature of 1 gram of water TO1 degree Celsius."
A calorie is a unit of energy that is
associated with food and drinks and is a measure of energy or heat, that food
produces as your body uses it as fuel.
The first step in counting calories for
your weight loss is to calculate personal how many calories you burn in a day
(your total daily energy expenditure), the total number of calories your body
expenditure in 24 hours, including all activities.
The average level of maintenance calories
for women in the United States is about 2000 per day and the average man is
about 2500 per day. These are averages only basis and are generally much higher
for athletes or active people.
A quick and easy way to know how many calories
you need per day for weight loss and maintenance is to calculate a calorie
value with a multiplier as shown below.
Fat loss = multiply your weight in pounds
with 12 calories (12 x lb).
Maintenance = multiply your weight in
pounds with 15 calories (15 x lb).
This is a very easy method to estimate your
daily calorie needs, but it has its drawbacks as it does not take into account
your particular activity levels or body fat levels. Despite this, it will give
you an estimate that you can work with.
The number of maintenance you get is the
amount of calories you need to consume to stay at your current weight. To lose
weight your calorie intake must be less than the amount of calories you burn.
To lose one pound of fat per week, you must
reduce your caloric intake of 3500 calories per week, which corresponds to five
hundred calories per day. This can be done by reducing your calories by 500 or
combining a diet with physical activity.
The key is to balance your caloric intake
with the amount of calories you burn, what is the secret of successful dieting
and weight maintenance.
Become more aware of counting calories to
your diet to eat every day is essential if you are trying to lose weight.
Studies have shown that men and women "underestimate" their daily
calories from 500 to about 1000 calories.
You can get a truer picture keeping a
seven-day eating plan that you usually eat and drink during the day.
At the end of each day to eat, add the
total amount of calories consumed and write them down on the food. At the end
of seven days, add the total calories for the week and divide by seven, you now
have your daily calorie intake.
Using a calorie counter can make counting
calories easier - you can total how many calories you need for your daily
activities to give you more control over the number of calories that you should
include in your daily diet.
Another technique to a diet low in calories is to watch your fat intake that has the most calories.
Moderation is always important calories, if
you are, by 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 begin to feel the energy foods loaded with fats and sugar, the
same foods that you are trying to do without.
This is because when you return to normal
diet, lower metabolic rates caused by calorie restriction means that your old
eating habits actually represent excess calories.
Not only will you find the fat stores just
lost, but also you may even gain a little extra.
"Dieting by counting calories means
that all foods are allowed, nothing is forbidden as the calories consumed do
not go over your daily allowance of calories"
Counting calories can also be flexible
enough to accommodate the lifestyles busiest.
A little food for thought is not it, health
professionals agree that a healthy diet that includes counting calories and a low fat diet is essential for long-term healthy weight loss.
How to lose body fat and maintain muscle is
to have a food program for life. Quality food and more energy efficient…
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