be a calorie counter
Before beginning a diet, it is essential to know how your body takes the energy and nutrition. Diets are almost always one thing, calories and calories burned. That is why it is essential to be a calorie counter
We all need daily calories for energy. but not all calories are created equal in terms of nutritional value of a food. Moreover, we come in all sizes and each person's body burns energy (calories) at different rates. Although there is not a specific number of calories that everyone has to eat, there is a recommended range based on gender, age and activity level.
| Gender | Age | sedentary | Moderately active | assets |
| Female | 19-30 31-50 51 + | 00 00 1800 | 2,000-2,02,000 1800 | 2400 20 from 2.000 to 2.0 |
| Male | 19-30 31-50 51+ | 2400 20 00 | 2,0-2,8002,400-2,0 2.0 to 2.400 | 3000 from 2.800 to 3.000 from 2.400 to 2.800 |
- sedentary means a way of life, including the only light activity associated with typical day- life today.
- Moderately active includes an activity equivalent to walking about 1.5 to 3 miles per day 3-4 miles per hour, in addition to a typical business day by day .
- an active lifestyle includes exercise equivalent to walking more than 3 miles per day.
Thinking the right amount of calories for you, also consider a good objective health weight:
- To maintain weight, calories (food and drink consumed) must equal calories out (metabolic activity + + routine physical activity).
- To lose weight, calories should be less than calories out.
- To save weight, calories should be more than calories out.
Get too much fatty food calories can be dangerous.
Consuming too many calories from nutrient-poor and calorie-rich foods, such as sugar and solid fats, and having a sedentary lifestyle is a dangerous situation. It can lead to obesity and increased risk of disease. Work on improving your intake of energy and well-being:
- Make selections nutrients from the basic food groups, especially foods that are good sources of vitamin E, potassium, calcium and fibers.
- To lose a pound a week, consume about 3500 calories less per week. Reduce your daily intake by 500 calories per day. Keep your metabolism revved up by eating smaller, more frequent meals.
- Keep a food diary.
- Increase physical activity. If you are not active, start walking and gradually build up to 1.5 to 3 miles a day. As the weather warms, enjoy exercising family and outdoor games.
- Consult your doctor, health professional or wellness coach a nutrition and exercise program that fits your needs. Pregnant and lactating women may need an extra 300 calories each day; talk with your doctor about your calorie needs
Sources :. HHS Dietary Guidelines for Americans, MedlinePlus, American Dietetics Association, the American Heart Association, MyFoodPyramid.gov, Strategies and LifeWork Washington and Shady Grove Adventist hospitals. For more information, consult your doctor.
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