What goes into our head the moment we think of calories? Fattening foods.
However, in dietary terms, calories are what provides us with energy. If we take in more energy than we do need, we will start gaining weight. And on the other hand, if we take in lesser energy, we will start losing fat, weight and eventually muscle mass.
What we eat determines how much calories we consume. For instance, if you are on a weight-loss diet, chances are you will decide on what to eat and what not to eat. Not to forget that how and when you eat does put an effect on the body as it uses energy differently throughout the day. Your body’s energy use always depends on how active you are and a little bit on how old you are.
[blockquote author=”” link=”” target=”_blank”]As per Dietary Guidelines for Americans, women need at least about 1,600 and 2,400 calories each day, while men from 2,000 to 3,000. This is highly dependent on their size, height, age, lifestyle, activity level and overall health.[/blockquote]
Facts On Calorie Intake & Use:
- Recommended calorie intake is dependent on age, lifestyle, height, sex and overall general health.
- Eating a big, hearty breakfast contributes to weight reduction and physique maintenance.
- Your brain uses about 20% of the energy used in the human body.
- A 500-calorie meal that contains fruits and vegetables has more significant health benefits and will keep you feeling full for longer hours than a 500-calorie snack of junk.
Burning Calories:
Your body needs energy to remain alive.
You need energy for basal metabolism, brain metabolism, energy when in a resting state and for functions like blood circulation, breathing and digestion.
If you live in a cold environment, you need more energy to maintain your body temperature. In a warmer climate, you need lesser energy.
The energy that is transformed from respiration into physical or mechanical power depends on what you have eaten, and whether the muscles are used anaerobically or aerobically. Simply put, you need calories to fuel your bodily functions – thinking, moving around and maintaining your posture.
Tips:
What can you possibly do to burn energy and lose weight effectively? Follow these steps as much as you can:
- Eat Breakfast: Skipping breakfast is not at all an option, and running late can never be an excuse. So, go for that protein-filled, healthy breakfast that will keep you full for a long time and help you prevent from over-snacking during the day.
- Eat Regular Meals: This does not mean eating mindless snacks; rather eat smaller meals more frequently during the day. This will surely help you burn calories.
- Remember The “Five-A-Day” Rule: Fruits and nutrients work as a great tasty snack and are highly nutritious and fibre. Additionally, they are low in fat and calories. Eat more of fruits!
- Eat Slow-Burning Calories: High-fiber carbohydrates like legumes and healthy fats like avocado take longer to release energy. Therefore, you won’t be hungry too frequently.
- Exercise: Of course, the old truth. As much as it helps in burning off extra calories, it does make you feel good and energized.
- Drink Plenty of Water: It is so much healthful, contains no calories and fills you up. Besides, avoid alcohol, soda and sweet drinks. If you get too much of these cravings, make your unsweetened versions of much fruit juices, and you will start loving them.
- Eat More Fiber: The fibre in fruits, vegetables and whole grains make you feel full and encourage healthy digestion.
- Check The Product Label: Some foods have hidden fats and sugar. If you are eating them, it would mean taking in unnecessary calories. Checking these labels would help you keep a track.
- Use Smaller Plates: This will encourage you to take on smaller portions and thus make you feel full in no time.
- Eat Slowly: Eat slowly. Take rest between your courses or before putting in extra servings in your plate. Your body needs at least 20 – 30 minutes to fully realize that it’s full.
- Make A Shopping List: Here’s the plan, before you head out for your grocery shopping, create a week’s healthful snacks and meals. List out some of the essentials that you need and strictly stick to it.
- Some of Your Fantasies: Banning foods from your diet will lead to cravings. Spoil yourself with some of your favourites occasionally treats (of course, in smaller amounts). As they say #CheatMeal
- Get A Goodnight’s Sleep: Whether you are sleeping correctly or not has a significant impact on your metabolism. Weight gain is directly linked to your sleep. Make sure your body gets enough rest.
