Calories: How to keep a check on these for faster weight loss

calories healthy

What are calories?

The amount of energy required to increase the temperature of 1 gram of water through 1° Celsius is called calorie.  Regular intake of energy above the required amount leads to weight gain.  Similarly, if we take in too little energy, we will lose weight, fat, and eventually muscle mass.  The quality and quantity of food we eat determine the amount of calorie intake.

The body uses energy in many ways throughout the day.  A person’s body’s energy use will depend on how active the person is and how efficiently the body uses the energy.  It is important to start by determining how many calories a person should consume each day.

calories healthyTo do so, we need to know how many calories a person needs to maintain the current weight.  First, we need to multiply the current weight by 15 and that gives us roughly the number of calories per pound of body weight needed to maintain the current weight if the person is moderately active.  Moderately active means exercising at least 30 minutes a day.  Once we have an understanding of how many calories we require to maintain the present body weight, we can alter the amount of calories intake to either gain weight or lose weight.

Facts on calorie intake

  • Factors such as age, height, sex, size, lifestyle, and overall general health determine the recommended calorie intake.
  • Recommended daily calorie intakes are around 2,500 calories for men and 2,000 for women.
  • Weight reduction and weight maintenance can be achieved by eating a big breakfast.
  • Around 20 percent of the total energy is solely used by the brain.
  • A high-calorie meal which includes fruits and vegetables has more health benefits as compared to a high-calorie snack of pop.

Recommended calorie intake

  • The recommended calorie intake that ranges from 1,000 calories a day for an infant of 2 years to 3,200 for an active male aged 16 to 18 years. For adult women, it ranges between 1,600 calories to 2,400 calories per day whereas for adult men it ranges between 2,000 calories to 3,000 calories per day.
  • As people get older, their metabolic rate slows down and this reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2,000 calories a day, but after 51 years, this falls to 1,600.

Burning calories

A human requires energy to function properly and around 20 percent of the energy we intake is used for brain metabolism.  In an environment which is generally cold, a person will need more amount of energy to have a constant body temperature since the metabolism of the person would increase to produce more heat whereas, in a warm environment, the same person will need less energy.

Mechanical energy is essential for our skeletal muscles and helps in functions such as maintaining posture and moving around.  Cellular respiration is called the metabolic process where the cells receive energy.  How adequately energy is converted into physical or mechanical power depends on the quantity and quality of food a person eats, and the type of physical energy he or she exerts.  Calories are essential for the functioning of bodily functions including to maintain posture, breathing, thinking, and to ambulate.  These are the many aspects in which the calories are burnt.

How to speed up your calorie burning?

calories unhealthyThe following points give us some tips for burning energy and losing weight more effectively.

  • Eat breakfast: A protein and healthy fat breakfast can keep a person full for longer and help prevent snacking during the day.
  • Eat regular meals: Eating regular meals can help a person burn calories more effectively and helps prevent mindless snacking.
  • Follow five-a-day protocol: Fruits and vegetables are high in nutrients and fiber and low in calories and fat.
  • Consume slow-burning calories: Legumes and avocado consume more time to release energy, which can help a person not get hungry quickly.
  • Exercise: Exercise can help burn off extra calories, and it can make a person feel good.  A brisk daily walk is the easiest and the most efficient exercise.  A person can make use of a pedometer to challenge himself or herself.  There are exercises that can boost heart health and strength for people using wheelchairs.
  • Drink water: Drinking water is very healthy and can fill you up.  Alcohol and sodas are known to provide a high amount of calories and should be avoided.
  • Eat more fiber: Fiber, found in fruits, vegetables, and whole grains, can help a person feel full and encourage healthy digestion.
  • Check the label: It is always advisable to check the label before consuming it since they may have hidden fats or sugars.  A product with “ten percent less fat” might not actually mean very much less fat, and it does not necessarily mean that a person can eat more.  When a person is counting calories, the label will definitely help to track them.
  • Use smaller plates: Using a smaller plate encourages smaller portions.  Studies have indicated that portion sizes have increased over the last 3 decades, which may contribute to obesity.
  • Slow down: Eat and chew the food for a sufficient amount of time and rest between the next bite to provide ample time for the body to realize the amount of food consumed.
  • Make a shopping list: Plan shopping for healthy meals and snacks and list the groceries before starting off and always stick to it.
  • A little of what you fancy: Banning foods completely can lead to cravings and binge eating.  Allow yourself occasionally with a favorite treat but in smaller amounts.
  • Get adequate sleep: Sleep deprival can alter metabolism and is known to cause weight gain.
  • Avoid eating just before sleeping: Eating food within 2 hours of going to sleep can hinder the sleep quality and in turn promote weight gain.

Number of calories burnt during activities

Below are some examples of activities and the calories they can help a person burn in 30 minutes.

  • Lifting weights – 90 calories.
  • Aqua aerobics – 120 calories.
  • Walking at 4.5 miles an hour – 150 calories.
  • General swimming – 180 calories.
  • Running at 6 miles an hour – 300 calories.
  • Computer work – 41 calories.
  • Sleeping – 19 calories.

Body mass index (BMI)

Knowing the body mass index (BMI) of a person is one way of working out what a person should weigh.  If we know the height and weight, we can use this calculator to find out the BMI.

  • Below 18.5 – Underweight.
  • 18.5 to 24.9 – Normal weight.
  • 25 to 29.9 – Overweight.
  • 30 or above – Obesity.

However, muscle mass is not taken into consideration.

Food choices

calories sugar badOnly counting calories will not ensure a healthy diet since different foods have different effects on the body.  Let us discuss some of the factors different food cause with calorie intake:

Consuming carbohydrates increases the insulin levels significantly more compared with eating fats or protein.  Carbs will get into the blood in the form of glucose and can do so much faster than others.  Slowly releasing carbs are ideal for managing the body weight as compared to the fast releasing carbs. A high-calorie meal is more healthy and will suppress the hunger for longer as compared to a high-calorie snack of popcorn with butter.

Activity factor

After calculating the Basal metabolic rate (BMR), multiply the result with an activity factor:

  • Sedentary lifestyle: If a person does very little or no exercise at all, the daily calorie requirement is BMR x 1.2.
  • Slightly active lifestyle: If a person does light exercise between one and three times a week, the daily calorie requirement is BMR x 1.375.
  • Moderately active lifestyle: If a person does a moderate exercise three to five times a week, the daily calorie requirement is BMR x 1.55.
  • Active lifestyle: If a person does intensive exercise six to seven times per week, the daily calorie requirement is BMR x 1.725.
  • Very active lifestyle: If a person does very intensive exercise twice a day, with extra heavy workouts, the daily calorie requirement is BMR x 1.9.

This gives us a rough idea of the daily calorie intake we need to maintain the present body weight.  This method of calculating cannot be considered to be perfect since the equation does not take into account the ratio of muscle to fat since a very muscular person needs more calories, even when resting.

Diets

A wide range of diets helps people to lose their body weight.  Some of these diets are safe and effective and help people lose weight.  Others are hard to adhere to and when the person stops following the diet they put weight back on quickly.  More important than counting calories is to eat a healthy and well-balanced diet that can sustain long-term.  It is equally important to be physically active and to balance the calories consumed with the energy used each day.

Below is the list of popular diets:

Paleo Diet:  The paleo diet consists of whole foods, fruits, vegetables, nuts and avoiding processed foods.

Vegan Diet:  Veganism is the strictest form of vegetarianism.  A vegan diet eliminates dairy, eggs, gelatin, whey, honey, albumin, casein and some forms of vitamin D3.

Low-carb DietLow-carb diets are based on eating unlimited amounts of protein and fat, while severely limiting your carb intake.

Dukan Diet:  It’s a low-calorie diet and can be split into four phases — two weight loss phases and two maintenance phases.

Ultra Low-fat diet:  An ultra low-fat diet contains 10% or fewer calories from fat and is generally plant-based with limited intake of animal food forms.

Atkins diet:  The Atkins diet is split into four phases called as induction phase, which involves eating under 20 grams of carbs per day for two weeks and slowly reintroducing healthy carbs back into the diet when the goal weight is achieved.

HCG Diet:  The HCG diet is a rigorous weight loss diet, which can cause very fast weight loss of up to 1 kg per day.

Zone Diet:  The Zone diet consists of one-third protein, two-thirds fruits and vegetables, and monounsaturated oil such as olive oil or almonds.

Intermittent FastingIntermittent fasting can lead to easy calorie restriction by avoiding any food intake.

Keep this in mind

If we consume excess energy which is larger than the required energy, we end up gaining weight.  Similarly, if we take in too little energy, we will lose weight, fat, and eventually muscle mass.  The quantity and quality of food we eat determine how many calories we utilize.

A person’s body’s energy use will depend on how active the person is and how efficiently the body uses the energy.  It is important to start by determining how many calories a person should consume each day.

Once we have an understanding of how many calories we require to maintain the present body weight, we can alter the amount of calories intake to either gain weight or lose weight.  It is always advised to have a consult from a medical professional to know how to deal with calorie counting for weight gain or weight loss.

 

 

 

Trending Topics

hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
understanding addiction
Addiction explained: An obsession that could cost you your life Is addiction a behavioral disorder? Or is it a chronic disease? How does addiction cause…
50 common health conditions
What are the top 50 deadly and widespread diseases? A complete list of the top 50 most common and deadly diseases that plague humanity.…
low carb foods spinach
Low carb vegetables: A complete list of what to pick from during a keto diet Is your plate of veggies making you fat? Are all vegetables created equal? Research reveals…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
boost immunity tips
Step up your defence: 15 proven tips on how to boost your immunity Want to naturally build up a stronger immunity? Tired of frequent colds and runny nose?You…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
canola oil cooking
Canola oil: How safe is it to consume this popular cooking oil? Extracted from rapeseeds, Canola oil derives its name from Canadian Oil. Did you know that…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
waking up tired
10 reasons why you might be waking up tired Do you feel you are not getting enough sleep? Sleep-deprived and frustrated? Read on discover…
dandelion health benefits
Dandelion: Little parachutes of health and wellness for your whole body Dandelions are not just bright looking blossoms that cheer your mind. These are powerpacked with…
IIFYM diet shopping
If it fits your macros (IIFYM) : A contemporary macro diet regime A diet that lets you eat everything- sounds unbelievable, right? Well, with IIFYM now you…
Kratom drug banned
Kratom: Why is this distant cousin of coffee banned in numerous countries? The name Kratom has often stirred controversies ; this psychoactive drug is both the cure…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
stress adverse effects
Fight, flight, or freeze: 8 ways stress can ruin your body Did you know that stress is in-built in our systems? It helped our ancestors respond…
oral hygiene tips
6 shocking consequences of bad oral hygiene (and how to avoid them) Did you know bad breath is not just turning off, but also harms your body…
back pain relief
Don’t choose pain: 10 truths about your back ache (and how to get relief) Back pain is one of the most common ailments in the world. Almost 80% of…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
Ketosis bad breath
Ketosis: A potentially dangerous side effect of the popular keto diet? Ketosis occurs when you have too low carb intake. Though it means rapid fat loss,…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
Panera bread steak arugula
Panera Bread: The truth behind this “healthy” restaurant chain What to order and what to avoid when dining at Panera Bread ? Know more…
Jack in the box fast food
Jack In the Box : The perils of surging fast food culture in the USA Jack in the Box - How a culture of fast-food can clog your arteries, weaken…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
ashwagandha brain
Ashwagandha: The best-kept secret of Ayurveda now revealed! Ashwagandha literally means "smell of horse". Don't get bogged down by that one tiny detail…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
Whole30 diet fad
Whole30 Diet – Why eliminating certain foods just doesn’t cut it Whole30 Diet: Is this the ‘whole’-y grail of a disease-free body? Read more to find…
lose pregnancy weight
5 most effective ways you can lose those pregnancy pounds! Are you looking for ways to get back into shape? Scared of crash diets? Don't…
MANUKA HONEY child
Manuka Honey Manuka honey is a specific type of honey produced by honey bees that collect nectar…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
kale
Kale: With more iron than beef, this superfood is the ultimate way to lose weight Checkmate meat-eaters; with kale, vegans now have the ultimate iron-rich superfood as their ally that…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
superfoods quinoa probiotics
10 fantastic Superfoods you need to include in your diet from today! What exactly are superfoods and how do they battle diseases? From losing weight to looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
Healthy pregnancy tips
How to have a healthy pregnancy: Essential tips to remember What to expect when growing a life within you? How important are prenatal vitamins anyway?…
top 5 deadliest cancers
A sneak peek into the top 5 deadliest cancers and the true nature of their origins Did you know that cancer is the 2nd leading cause of deaths globally? Among the…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Nitric oxide: Why is this heart-healthy supplement every sportsman’s first choice? Once considered a vastly toxic substance, nitric oxide is now deemed to be a great…
gallbladder diet tomato
Gallbladder surgery :Tips on post-operative care and diet What to eat post a gallbladder surgery? What are the key things to avoid if…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
common mental disorders
Common mental health disorders :The silent stigma surrounding millions More than 300 million sufferers and yet a silent and agonizing stigma; why are people…
lose weight fast
12 easy and instant steps to successful weight loss Do you want to lose weight without losing your mind? Does weight loss always mean…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
low carb diet meal
Low carb diet : Go high on fats and low on carbs for a leaner body! Did you know that sugar is the new fat? Going low on carbs and high…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
boost brain health
The ultimate tips on how to boost your brain health Would you like to be smarter? Want a sharp memory but bored of doing sudoku?…
health benefits coffee
Dark, hot, & steamy: The remarkable health benefits of drinking coffee Coffee does more than just wake you up. One of the most widely consumed beverages…
matcha tea leaves
Matcha: The unthinkable health benefits of this unique green tea Did you know that a cup of matcha can boost your immunity against toxic diseases?…
Military diet
Military Diet : Why following a highly restrictive diet is a bad idea Is seiging your calorie intake the right way to attack fats? Read more about Military…
BCAAs powder
BCAA: Now get more out of your workouts with this miracle protein BCAAs are counted as one of the best supplements for increasing your physical endurance. Find…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
CBD oil safe
Cannabidiol benefits: Evaluating the “highs” of CBD Oil The word cannabis paints a picture of addicts. But did you know that CBD oil,…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
kefir bottle
Kefir: Top reasons why this probiotic drink should be consumed by you Yet another remarkable fermented food, kefir is a much healthier version of yogurt. These chewy…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
turmeric skin
We bet you didn’t know that turmeric could be this beneficial! Did you know that turmeric, a humble ingredient found in most Indian kitchens could cure…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…