You certainly know that weight gain occurs when you eat more calories than your body requires. But counting calories accurately is difficult and time-consuming. The good news is that it is easy to become a “calorie conscious” person, which basically is to understand many features need to consume daily calories and what foods are surprisingly high in calories. But are all calories created equal when it comes to weight gain and loss? And how much exercise really help? We hope this simple guide will facilitate the task of losing weight if needed.
How to lose weight?
It is important to have an idea of how many calories your body needs, based on our age, size, sex and physical activity levels. There are many online calorie calculators to help you calculate it. We recommend the one from the weightofthenation.org website. When losing weight, it is advised to try to lose about 0.5-1kg a week, a safe goal for most people. Do this until you reach a healthy weight for your height. To lose that amount, you will have to consume 500 to 600 calories less than required daily. If you consume 500 to 600 more calories a day will gain weight at the same rate … and eat 600 extra calories accidentally is easier than you think.
Not all calories are created equal
Just counting the calories we consume is not all about: the kind of food we eat can make a difference too. The calories in processed sugar are digested quickly. Sweets, snacks, and soft drinks can cause increased levels of blood sugar, but falls soon after, and leave us feeling tired and hungry again.
In contrast, bread, rice and whole wheat pasta and fruit and other foods that are naturally high in fiber are digested more slowly. They release energy slowly so you feel full longer.
How much exercise is needed?
Exercising does not burn many calories as you feel in doing so. The energy used varies depending on the person. However, remember that the heavier the person, the more calories burned.
Eat fruits instead of cookies or chocolates when you are hungry between meals. Leave aside the chocolate bar (240 kcal) and choose an apple (60 kcal) will save 180 calories a day.
Soda cans may contain over 10 teaspoons of sugar. If you are used to taking them, train your brain to drink water or carbonated water. Each can of cola that you do not take will save 140 kcal.
Fiber is the key
Feel happier and improve your digestive health by eating more fiber. Make sure that at least one-third of your plate is composed of vegetables, choose whole grain bread instead of white and eat oatmeal instead of sugary breakfast cereals. Feeling fuller longer helps you resist easier the temptation to eat.
- http://www.weightofthenation.org/how-to-lose-weight-without-counting-calories/ “How to lose weight without counting calories”.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555071/ “It is time to stop counting calories, and time instead to promote dietary changes”