Weight management and calorie intake
The most important factor when we talk about weight management, weight loss, or fat loss is the diet consumed by a person who is planning for the transformation. The diet includes the food that the person consumes throughout the day. Diet is not necessarily salads and boiled vegetables it is a combination of all vital nutrients which are necessary to build a healthy body system. The nutrients include carbohydrates, proteins, fats, minerals, and vitamins. Every nutrient provides us with calories. 1 gram of carbohydrate gives 4 kilocalories. 1 gram of protein also gives 4 kilocalories and 1 gram of fat gives 9 kilocalories.
The major nutrient in the Indian diet are the carbohydrates. Carbohydrates are simply sugar derivates that provide calories in our diet which in turn provides energy to our body.
Energy is required for every activity that we perform in a day. May it be our workout, the office work, household chores and even the digestion, energy is used up in any voluntary or involuntary action.
So, if all activities require energy than why does our body store a lot of fat and end up making us overweight or obese?
This is where the calories play an important role. There is a recommended amount of calories that an individual has to consume to work efficiently during the day. A sedentary female worker aged 18-30 is recommended a daily calorie intake of 1800-2000 kcal. Whereas a moderate female worker needs more calories, approximately 2000-2200 kcal per day. The more active an individual the more calories they need to fulfill their energy requirements for the daily errands.
To be clearer, if any individual consumes more calories from their diet and does not actively use up those calories during the day than it gets stored in the form of fat. This is why exercise is given so much importance when we talk about weight management or fat loss. Because exercise helps in burning out those extra calories that we have gobbled up in a day. Along with exercise the practitioner should also shift towards mindful eating habits. A sedentary worker should always add foods that are low in calories to their diet because of their less activity and an active worker should include more protein sources for energy intake instead or carbohydrates sources. This way we can keep an account of the calories consumed and the calories burnt out to bring equilibrium in our body and avoid loading those extra kgs of weight.
Now let me tell you how to manage calorie intake through diet:
- To maintain a healthy body an individual should consume foods low in calorie i.e. fruits, vegetables, whole grains, pulses and beans.
- Refined sugars, starchy foods and refined flour should be completely avoided by the people who desire to loss body fat.
- Try to include more fiber in your diet by adding 2 fruits per day, salad during lunch and sprouts and beans post workout. The fiber in food gives a feeling of fulness so that the practitioner does not binge eat throughout the day.
- Drink adequate amount of water during the day which can help stay away from the unwanted munching of food packets and ready-to-eat caloric foods.
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