A guide to calorie reduction and losing weight
All of us would wish that burning calories would be as easy as eating them
. This way, we need not worry about losing the fat we have always been insecure about. But nowadays, the goal of losing weight is no longer just about being able to look great but more of being able to feel good and become healthy. However, there are times when we mistakenly think that we would be able to lose the extra weight in our bodies by taking lesser calories. This is where we are wrong. Each body type has a different calorie requirement to fuel up the body for the next day's activities.
Before you go measuring up the amount of calories you consume each day, you first need to know the following information:
The general calorie requirement per person.
The amount of calories found on common foods that most people consume.
The calorie requirement is needed so that a person will be able to stabilize his or her metabolism. Having the right amount calories will also help in making that person healthy. Here is the list that shows the necessary calories of per person:
1600 calories must be consumed by women and older people who are not very active.
2000 calories for more active individuals such as kids and young girls. Active women and inactive men also need this much calories.
2800 calories or more must be consumed by young boys, energetic men and very energetic women.
For those women who are pregnant or are currently breastfeeding, their needed calories can be between 2000 and 2800, sometimes even more.
Here are the commonly consumed foods and their respective amount of calories:
FOOD ITEM
CALORIES
Egg
75
1 cup low fat milk
121
1 tablespoon of butter
110
3 ounces of Salmon
121
cup of Tuna
60
1 medium Apple
80
1 medium Banana
110
1 average Lemon
15
1 cup brown rice
80
1 slice whole wheat bread
56
cup peanuts
210
4 ounces of chicken breast
193
4 ounces dark meat of turkey
212
cup cooked carrots
35
cup cooked corn
89
cup cooked white potatoes
59
Now that you know the essential information previously mentioned, you can then proceed to the losing weight process by identifying your Basic Metabolic Rate (BMR), the level of activity that you do every day and the amount of calories you actually consume each day.
The BMR determines your minimum required calories to produce normal functions in your body such as digestion and inhalation. It will also help your vital organs to maintain their normal performance. The components of the BMR are your age, height, level of activity and current weight. These will then be calculated on a BMR calculator which you can commonly find in the Internet.
After identifying your BMR, you then add the total number of calories you burn daily. You can check on this if you have a calorie burner indicator. If not, you can use the calorie calculators provided by many weight loss centers.
The last part is to subtract the actual calories which you take in daily.
This formula will indicate if you are losing or gaining weight. This is how it looks:
BMR + calories burned daily calorie intake
If you get a positive number, it means that you are losing weight but gaining if the opposite happens.
For you to be able to lose weight, you must not cut your calorie intake drastically. You need to do this slowly but surely. By eating lesser calories, your body will turn to fat for energy which will lead to weight reduction. Do some changes in your diet and exercise more so that you need not sacrifice the amount of food you eat. For example, when you get to work, use the stairs instead of the elevator. Drink water rather than carbonated juices. By doing these simple calorie reductions and improving your exercising program, you will be off with that extra weight in no time.
A guide to calorie reduction and losing weight
By: Shani Young
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