When most of us think of calories, we think of how fattening
a food is. In dietary terms, calories are the amount of energy that a food
provides.
If we consistently take in more energy
than we need, we will gain weight. If we take in too little energy, we will
lose weight, fat, and eventually muscle mass.
The definition of a calorie is the
amount of energy needed to raise the temperature of 1 gram (g) of water through
1° Celsius.
The type and amount of food we eat
determine how many calories we consume. For many people on a weight-loss diet,
the number of calories in a food is a deciding factor in choosing whether or
not to eat it.
How and when we eat can also make a
difference, as the body uses energy differently throughout the day. Our body's
energy use will depend on how active we are, how efficiently our body uses the
energy, and our age.
According to the 2015-2020 Dietary
Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and
men from 2,000 to 3,000. However, this depends on their age, size, height,
lifestyle, overall health, and activity level.
Fast facts on calorie intake and use
·
Recommended calorie intake depends on
factors such as age, size, height, sex, lifestyle, and overall general health.
·
Recommended daily calorie intakes in
the US are around 2,500 for men and 2,000 for women.
·
Eating a big breakfast could help with
weight reduction and maintenance.
·
The brain uses around 20 percent of the
energy used in the human body.
·
Factors affecting ideal calorific
intake include age, bone density, and muscle-fat ratio.
·
A 500-calorie meal consisting of fruits
and vegetables has more health benefits and will keep you feeling full for
longer than a 500-calorie snack of pop
Recommended
intake
The 2015-2020 Dietary Guidelines for Americans recommend
a 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.
As people get older, their metabolic
rate slows down.
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
For the human body to remain alive, it
needs energy.
Around 20 percent of the energy we take
in is used for brain metabolism. Most of the rest is used in basal metabolism,
the energy we need when in a resting state, for functions such as blood
circulation, digestion, and breathing.
In a cold environment, we need more
energy to maintain a constant body temperature, as our metabolism increases to
produce more heat. In a warm environment, we need less energy.
We also need mechanical energy for our
skeletal muscles, to maintain posture and move around.
Cellular respiration is the metabolic process
by which cells get energy by reacting oxygen with glucose to produce carbon
dioxide, water, and energy.
How efficiently energy from respiration
converts into physical—or mechanical— power depends on the type of food eaten,
the type of physical energy, and whether muscles are used aerobically or
anaerobically.
In other words, we need calories to
fuel bodily functions, such as breathing and thinking, to maintain our posture,
and to move around.
Tips
Here are some tips for burning energy and losing weight
more effectively.
1. Eat breakfast: A protein and healthy fat breakfast
can keep you full for longer and help prevent snacking during the day.
2. Eat regular meals: This can help you burn calories more
effectively and helps prevent mindless snacking.
3. Remember your "five-a-day:"
Fruits and vegetables can be a tasty snack and they can bulk out your meals.
They are high in nutrients and fiber and low in calories and fat.
4. Eat slow-burning calories:
High-fiber carbohydrates, such as legumes,
and healthy fats, such as avocado, take longer to release energy, so you will
not get hungry as quickly.
5. Exercise: This can help burn off extra
calories, and it can make you feel good. A brisk daily walk is easy for most
people to do and costs nothing. Challenge yourself with a pedometer. For
people who use a wheelchair, there are exercises that can
boost heart health and strength.
6. Drink water: It is healthful, has no calories, and
can fill you up. Avoid alcohol and sodas as these can easily provide far too
many calories. If you crave sweet drinks, choose unsweetened fruit juices, or
better still, get a juice maker.
7. Eat more fiber: Fiber, found in fruits, vegetables,
and wholegrains, can help you feel full and encourage healthy digestion.
8. Check the label: Some items have hidden fats or
sugars. "Ten percent less fat," might not actually mean very much
less fat, and it does not necessarily mean that you can eat more of it or that
it is really more healthful. If you are counting calories, the label will help
you keep track.
9. Use smaller plates: Research indicates
that portion sizes have increased over the last 3
decades, and this may contribute to obesity. Using a smaller
plate encourages smaller portions.
10. Slow down: Eat slowly and rest between courses
or extra servings, as it can take 20 to 30 minutes for your body to realize it
feels full.
11. Make a shopping list: Plan a week of
healthful meals and snacks, list the ingredients you need, and when you go
grocery shopping, stick to it.
12. A little of what you fancy:
Banning foods can lead to cravings and bingeing. Spoil yourself occasionally
with a favorite treat, but in smaller amounts.
14. Avoid eating 2 hours before bed:
Eating within 2 hours of sleeping can interfere with sleep quality and promote
weight gain.
Source: Medical News Today
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