Proper Intake Of Calories
What's calories, you ask?
Your closest enemy... in your food!
Jokes aside.
Within a healthy and balanced diet, a man needs around 10,500kJ (2,500Kcal) a day to maintain his weight. Meanwhile, for a woman, she needs around 8,400kJ (2,000Kcal) a day.
Health experts recommend to focus on the nutritional value instead of calories in the food that not only helps to lose weight but also lower the risk of cardiovascular diseases and diabetes.
Meaning to say, instead of an extra concern over the amount of calories you should consume daily, you should focus on how much nutrition are you consuming daily.
Take a look at this chart by CNPP;
For a clearer explanation, head over to the hyperlink.
 |
| The chart shows an estimated amount of calories for both genders at different age groups with different levels of physical activity. |
Another alternative way would be an immediate check up at Authority Nutrition to check out how much calories do you need daily and to either maintain or lose weight. Simply select your gender and key in your age, height, weight and activeness of activity to get a precise calculation.
Side note: The calculator may not work perfectly on everyone.
What really matters are the four (4) elements; age, weight, height and level of physical activity done whether or not it is vigorous or leisure. All these are taken into account on the amount of balanced calories you should consume.
Aside from these four, other factors such as hormones, sick and medications can affect the amount of energy you burn daily.
Well, ladies and gentlemen, worry less! As all you need to do is to eat healthily, increase your physical activities and consume food with lesser calories!
Experts and doctors have revealed a few great tips for weight lost!
1. Replace mineral water with lemon water!
"Adding the lemon helps detoxify the liver and metabolizes fat. That burns 100 extra calories a day!" - Warner
Jackie Warner, a fitness and celebrity trainer recommends drinking 3 litres of lemon water daily.
2. Saladay, everyday
"Replace heavy lunch meal with with a large portion of green salad! Add some lean protein if you're a meat eater." - Ingber
Mandy Ingber, a celebrity yoga instructor emphasizes on eating salad daily. Eating clean helps a lot in losing weight and enhances skin.
3. Juice-DAY
Tara Stiles, a yoga instructor recommends juicing as the best thing she did for her health.
4. Hands on almonds
"Each type of nut has great benefits. Walnuts have omega-3s (helps in blood clotting, growth, digestion and fertility) and almonds are high in vitamin E (heart disease and blood pressure)." - Mc Gee
Kristin Mcgee, a Pilates instructor and yoga teacher including her clients recommend having raw almonds daily.
5. Fix on Greek yogurt
"Greek yogurt is a better option. It contains protein with minimal sugar." - Dull and Collier
Fact101 - Not all yogurts are a healthy snack. In fact, most low-fat yogurt contains high level of sugar.
6. Replace mayonnaise with spicy mustard
"Drink a glass of water mixed with a tablespoon of hot spicy mustard before dinner, to increase metabolism and lessen appetite." - Anderson
Dr Lynn Anderson revealed that spicy mustard helps create a heat effect in the body which boost up the metabolism. In addition to that, mustard seeds are good in a sense that they are antioxidants and contains omega-3s!
7. Stop drinking sugary drinks!
Why harm your body with overloaded calories? If you're a heavy soda drinker, slowly cut down on that.
Fred DeVito, a professional trainer advises to cut the intake of sugary drinks including diet sodas which can trigger cravings for sweets.
Leave a comment below of what you've taken for lunch today and how much calories do you think it contains?
But, really though.
We should all stop calculating the amount of calories we're taking daily. Instead, start up a healthy diet!
Signing off.
Leeleng
0 comments:
Thank you for your comment!
Have a nice day ahead!