Posts Tagged ‘lose weight’

postheadericon Calories – How to Figure Out How Many Calories You’re Eating in a Day

Calories - About 115 in 1 large apple

Calories – About 115 in 1 large apple

Calories

Counting calories is important to managing your weight. Whenever I have tried to lose weight over the years, I would try a variety of techniques – cutting out fat, eating less carbohydrates, not eating after a certain time at night – you get the picture. What I’ve finally come to realize is that it’s all about the almighty calorie! If you eat just the right amount (of recommended daily) calories, you’ll maintain your current weight. If you eat a little less, you’ll lose weight. If you eat a little more, you’ll gain weight. It’s pretty simple if you think about it. Well, the counting part is simple. The adhering to it is not always so simple!

How Many Calories

Whether you want to maintain, lose, or gain weight, you’ll need to first find out what your recommended daily allotment of caloriesis. Once you have this number, you can now start planning for how many calories you’re going to subtract if you want to lose weight. A gradual loss of one to two pounds a week is the best way to lose weight, and keep it off. Say you need 2,200 calories a day to maintain your weight, yet you want to lose 1 pound that week. Since 3,500 calories is equal to one pound, you’ll need to subtract 500 calories from each day, leaving you an average of 1,700 calories that you can eat for that day in order to lose 1 pound for the week.

Calorie Counter

So how many calories are you eating every day? You can figure them out using a few different techniques. Using a calorie counter/calculatoris a really good idea when you’re first starting to count your calories as it allows you to enter a food in order to get the amount of calories in that particular food. At the end of the day you’ll have a total of the calories you ate for that day.

Good to Know

Over time, you’ll start to learn how many calories are in a particular food, making it so that every time you eat you’ll be able to count the calories in your head. Also, since you are limited in the amount of calories you can eat for the day, make every single one count (for nutritional purposes)! 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories!

 

postheadericon What is a Calorie?

People who want to lose weight and people who want to preserve a healthy lifestyle should know about counting calories. But what exactly is a calorie? And why is keeping track of how many calories you need so very important? Simply put, a calorie is a way of measuring heat energy. One calorie is needed to heat one gram of water by 1°. A calorie was an engineering term until around 1960 when it was replaced by SI units and Joules. A calorie is a very small unit and so when we speak of calories we usually mean kilocalories (kcal). What you really need to know is that when we talk of food containing 325 kcal, that’s the amount of energy your body will take in. Women roughly need about 2000 calories a day and men about 2500 for a healthy body weight. Exercise should be part of your everyday activities so you can burn off any excess calorie intake. If you take in 2000 calories a day without any exercise, you are more apt to put on weight, because your body will stock any extra energy (calories) as fat. When you exercise you will burn off the fat to create the energy your body needs. If you spend all day in the office you will need fewer calories to maintain your weight. To lose weight, you shouldn’t cut out too many calories at once. Simply cut about 10% of your caloric intake out and keep track to see not only how much weight you’re losing but how you feel, as well. Remember, when you cut out calories you need to make sure you’re still getting all the nutrients your body needs to stay healthy and strong! Good To Know On food and drink packaging the calories are usually noted in Kilocalories (kcal) and kilojoules (KJ) for every 100 grams. A joule is equal to 4.2 calories. When you are counting calories either for keeping a healthy body weight or for dieting, beware of food and drink that are “light”. They might have fewer calories, but they are often lacking in other nutrients that are essential for good health.

postheadericon A Healthy Diet – What Does ‘Diet’ Really Mean?

Most people have gone on what we call a diet at least once in their lives. Whether you need to lose a few pounds to fit into a special dress for a certain event, or want to wear that really cute 2-piece bathing suit you saw in the store window, I think we can all agree that losing weight is not an easy thing to do! When one goes on a diet to lose weight, there usually tends to be a belief that they can’t eat anything good, which is so not true! And I’m actually going to stop myself here so that I can go ahead and express how I feel about this word and what it represents. Going on a diet to lose weight is just not a good idea. What? How can that be? Well, I’ll tell you! Instead of going on a diet to lose weight, think of this as a time to create a healthy diet. This changes the word from a verb to a noun–people should learn how to eat a healthy diet, and not diet every time they want and/or need to lose weight (which is not healthy for the body). Make sense? So instead of dieting and all that goes along with it, such as eating only a certain type of food or drinking your weight away, simply set your mind to think about how you can incorporate healthy foods into your everyday diet. This will allow for a steady yet gradual process of switching from the old to the new. For instance, if you currently cook with white flour, buy whole wheat and start to mix the two together until you’ve finally reached the point where you’re only using the whole wheat flour. It may take a while, even months, and that’s okay. As you make these small transitions to choosing healthier foods to eat, you should start to lose weight simply because your body is now getting more and better nutrients and also because many healthy foods help keep you feeling full longer so you don’t eat as much. When you decide to make the transition to eating a healthier diet, know that although it may be hard to know where to start at first, just keep trying! Soon enough you’ll be asking yourself why you didn’t do this sooner! More Transition Tips/Ideas • White Flour to Whole Wheat/Grain Flour • Find cereals that don’t have sugar listed as one of the first 5 ingredients. • Whole Milk to Low-Fat to Skim to Non-Fat • Make your own pancakes, waffles, muffins, etc. This way you are using all-natural ingredients and avoiding eating all the preservatives (bad!) and unwanted ingredients that are found in most pre-packaged food items.