Calories are the energy
dose in food. The key to healthy weight is to know how much calorie content in
the food you consume so that it can be adjusted to the amount of energy burned
by the body
Body Fuel
The body needs energy
from calories in food to be able to move. Generally, the average woman needs
about 1,600-2,400 kilocalories (kcal) per day, while the average man takes
2,000-3000 kcal. But the number of calories needed by each person varies
depending on their height, weight, and level of activity.
Many factors can affect
the number of calories that the body burns during physical activity. Among
these are the age and type of activities performed. For example, cycling will
burn more calories than walking casually. If not used as fuel, more calories
will be stored in the body as fat.
Calculating Calories
Carbohydrates, proteins,
and fats are a type of calorie-containing nutrients that act as body fuel. Each
gram of fat contains an average of 9 calories, while carbohydrates and protein
on average contain 4 calories. While the calories in the food packaging can
usually be seen from the nutrition label on the back. This data is used to
ensure that you do not consume excessive calories. The units used are generally
KKAL or kJ which stands for kilojoules.
You can easily compare
the levels of calories in several different products because the labels listed
will generally include the calorie content contained per 100 ml or 100 grams.
Try to check the nutrition label on every food you will consume. What should be
wary of when the label is only written "so many calories in one
portion". There is no standard measure that can be used as a benchmark in
"one pack" or "one portion".
Reduce Excess Calories
Excessive calories mean
the body weight exceeds the ideal size. Changes in diet and exercise can be a
solution to the condition. Your weight is the result of balancing the number of
calories. That is, if you consume more calories than you burn, then your weight
will increase.
If in a week you consume
foods and drinks containing a total of 10,000 calories, then you also need to
burn 10,000 calories. In this way, then there are no excess calories stored as
fat in the body.
Identifying the list of
foods that you will consume in a day can help you determine which foods you can
eliminate to cut your caloric intake. For example by choosing no longer consume
a snack containing a lot of sugar between breakfast and lunchtime. Or you can
also replace snacks with fresh fruits that are healthier and contain lower
calories. Here are some steps you can take:
Reduce the portion of
food. Half a plate of fried rice contains more calories than a full plate.
Using a smaller plate will make you encouraged to eat in smaller portions.
Replace high-calorie
foods with low-calorie ones. For example, you can replace chicken curry or
fried chicken with boiled chicken spices or chicken stir-fried with vegetables.
Avoid high-calorie and
low-nutrient foods such as fried foods that contain lots of oil.
Choose water or fresh
tea instead of drinks containing lots of sugar or ice drinks.
You can use online
calorie counter apps like SuperTracker.
In addition to adjusting
your diet, you can also complete with a variety of sports for a maximum diet to
get the healthy weight you want.
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