Learning about Calories
With any diet or weight loss program, Counting Calories is very important. You need to eat less than what your body can burn during the day. Counting Calories is the way to ensure that.
What Do You Require?
To Count Calories, you need the following:
- Journal – With a Journal, you can record what you are eating and about how many calories you are taking in. You can take notes in your journal which can help you on your meal planning.
- Calorie Counter or a Book on Calories – lists the calories for many supermarket items including beef, chicken, fruits, and vegetables. This way, you have a good idea of what you are eating.
What Should You Do At the Supermarket?
In the supermarket, your packaged items roster the ingredients and the calories. Be mindful of the calories per serving and how some servings are in the package. Your total number of calories will be the number of servings times the calories per serving.
With chicken, fish and other foods, you may want to portion out your meals. Six chicken breasts in a package possibly could be used for six different meals. By portioning the food, your purchase may last longer.
Finally, at the supermarket, you can buy your fruits and vegetables. You can make use of fruits and vegetables at every meal, including snacks. Use your calorie counter to determine the calories for each item.
What do you need when you dine out?
Eating out possibly could be a nightmare. Restaurants are not geared for weight loss. Many dinner portions contain much more than what you need. When ordering, you need to ask a lot of questions. Some things to glance at include:
- Salads – Check your order. Some salads include fried chicken and bacon. Egg and plenty of croutons may be added. As a rule, you bring your oil and vinegar salad dressing to the restaurant. The creamy salad dressings comprise of a lot of fat.
- Fried Versus Grilled. At the restaurant, try ordering grilled chicken. Fried chicken has the fat, additional breading and salt. When you can, order grilled or baked fish.
- Cooking in All Butter. Fish and chicken are sometimes cooked in butter. This adds fat and salt to your meal. Check with your waiter and order that your entrée and vegetables are not cooked in butter.
- Bread – When you go to a restaurant, bread always comes out first. If you are hungry, the white bread tastes good. To avoid the bread, you possibly could drink water to feel full or have a snack, just before you go into the restaurant.
What Can You Do At Home?
At home, you want to avoid the processed foods. Soup and cheese contain a lot of salts. Soup can contain a lot of calories, so, check for the total calories in a can of soup.
Also, you need to avoid soda, diet soda, and fruit juices. These drinks contain sugar, which can add wasted calories to your diet.
What Can You Have?
You could drink water, coffee, and tea. These drinks have very few calories. You can also have protein enhanced, or low-calorie fruit flavored water. You need to drink a lot of water for your diet and exercise.
With your meals, you can add spices to perk up any meal. The calories in spices are negligible. So, supply some cinnamon to your oatmeal, some pepper, and parsley to your salad, garlic powder to your soup and paprika to your vegetables. Now, you are cooking!
You Can Make Your Goals!
By counting calories, you can keep your diet and lose weight. Your journal may help you along by providing a record of what you eat. You can count your calories until you have reached your weight loss goal.
Calories You Need In A Day
You could be suffering from the second most common “preventable” disease, and you still might not consider it – obesity. But the good news is, it’s preventable. It’s nice to know that more people are now starting to be more conscious of their diets and their need to get help to lose weight.
They are now more proactive in finding solutions to their growing waistlines and looking for ways to prevent one of the greatest cause of sickness and death, obesity. If you are on your quest of losing weight learning how to count calories, your intake and expenditure throughout the day would be a great way to start it.
We all need approximately one calorie each minute, simply to keep living. Even while we are sleeping, we burn up an average of 500 calories throughout the night. Men and women need around 1000 to 1500 calories every day to keep up with their daily routines.
How Do We Burn Calories Every Day?
Usual daily activities: sitting at rest=20 calories per hour; standing=25; thinking=10; dressing=35; when you do light housework=70-150; leisurely walking around the neighborhood=100-125, and when you do vigorous exercises you can lose up to 500 calories.
It is hard to find out the exact calories you need each day because there are many factors you will need to consider like your body frame, family genes, your basic metabolic rate and even your present emotional state.
To find out an approximate amount of calories you should eat, you will need to use what most dieticians and fitness instructor’s use: Compute your present body weight and multiply it by 13.
So you’ll need to go on a 2000 calorie a day diet to create a caloric deficit and make your body look for other means to get energy which is from your stored fat. Following low-calorie diets is not that simple because to make it effective, you will need to follow some guidelines and additional measures to maximize fat loss instead of just wasting muscle.
How to Burn Calories
There are a lot of information that you can gather around on how to lose weight. The unusual information that we can gather usually involves checking on your diet plus workout. Calories taken in minus the calories burned off from physical activities is the most common equation in most weight loss guides. Losing Calories is vital in losing weight.
The lesser calories we take in and the more we will make us burn fats. A calorie is a measurement of energy. Energy reserves are calories that you haven’t used. If these energy reserves are not used, it turns into fat.
It is easy to take in calories every day. The regular milkshake contains 500 to 600 calories. Kentucky fried chicken drumstick has about 170 to 160 calories.
There are several ways to shed off calories. Here are some activities that can help you burn off calories. You can burn five hundred calories by playing basketball for 45 minutes. Aerobic dance for one hour, aerobic kickboxing for about forty-five minutes to an hour can burn more than five hundred calories. Seven hundred calories will be burned when you work out on a rowing machine at the gym. Six hundred calories will be shed off when you do laps in swimming. Jumping rope for an hour makes you burn over 600 calories. Aerobic, fast active dancing, martial arts for one hour will help you burn 500 calories in an hour.
This is for those who weigh about 150 pounds. The heavier you are the more caloric burn, which means that you’ll need to spend a lesser amount of time. The lesser your weight is, the less caloric burn, so this means that you have to spend more time for exercise. These activities will help you shed off calories. Select an activity that you love so that you get to enjoy while losing weight.
Working Out and Calories
Have you ever gone to the gym to lift weights only to find yourself so fatigued that you could not lift them effectively? If so, you may want to check what you ate the day of your workout and make sure you had a steady supply of calories to work out effectively.
Calories are often misunderstood because most people look at them as being bad. This is not the case, for calories often give a great number of benefits that make a workout more effective.
To do this, we must define what exactly a calorie is. A calorie is a unit of energy that is in food and is the fuel that our body needs to perform tasks. Calories became a problem when we eat more than we burn, unused calories become fat which is stored fuel intended to be used at a later date.
Without the proper amount of calories, it becomes very difficult to perform and workout. If you drastically cut back on the number of calories you consume, you will discover yourself moving sluggishly and not having the proper energy to perform your workouts.
There is another benefit to ingesting a good amount of calories when you work out. You can’t grow muscles without calories. Lean muscle mass needs a decent amount of calories to improve its size and shape; this is why bodybuilders eat a lot of calories. They need thousands of calories a day to maintain a 250 lb muscle-bound frame.
Of course, you won’t need to eat the same amount of calories as a bodybuilder if you are carrying less muscle mass. But, you will want enough calories to maintain the muscle mass you have, and since lean muscle metabolizes calories, you will burn up a lot.
It is very good to avoid ingesting your calories from bad quality food. You don’t want to absorb a lot of calories from junk food, sugars, and saturated fats. Not only will this lower the physique you want to develop but it can also hurt your overall health. Bad choices in food never really deliver anything of value, and their composition of empty calories is the reason for this.
The role of calories in workout sessions is more involved than most people believe. This is why it is helpful to understand what role they play when devising a diet and exercise plan.