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Calorie checker. Healthy recipes Healthy breakfasts Surprising calorie snacks. Common digestive problems and how to treat them Good foods to help your digestion 5 lifestyle tips for a healthy tummy Beat the bloat Should you cut out bread to stop bloating? How much should you eat? Our bodies need energy to keep us alive and our organs functioning normally.
How much are you eating? How you can eat less You can reduce the number of calories you eat by making healthier choices when it comes to food and drink. The calorie content of many foods and drinks is on the packaging as part of the nutrition label.
Find out more about understanding calories These tips can help you get started: Swap sugary fizzy drinks for diet versions with low or no calories. Even better, swap some soft drinks for sparkling water with a slice of lemon. Swap the frying pan for the grill when cooking meat.
You don't need to add any oil. Swap creamy or cheesy sauces for tomato or vegetable-based sauces on your pasta or meat and fish dishes.
Choose wholegrains, including wholemeal and wholegrain bread, or wholegrain breakfast cereals. Wholegrain foods contain more fibre and other nutrients. We also digest wholegrain foods more slowly, so they can help make us feel fuller for longer. Swap a cake or biscuits for a currant bun or some malt loaf, plain or with reduced-fat spread.
Read food labels : they can help you choose foods that are lower in calories, as well as lower in saturated fat and sugars. Alcohol is also high in calories , so cutting down could help you control your weight. More healthy eating advice If you currently eat too much, making changes towards a healthy, balanced diet will also help you reduce the number of calories you eat and drink, as well as help make sure you get all the nutrients you need.
You can learn about the foods we need to eat for a balanced diet in the Eatwell Guide. Read about the steps you can take towards a healthy diet in 8 tips for healthy eating. Get tips on cutting down on saturated fat in Eat less saturated fat. Get tips on cutting down on sugar in How does sugar in our diet affect our health. If we take in too little energy, we will lose weight, fat, and eventually muscle mass. The type and amount of food we eat determine how many calories we consume.
For many people on a weight-loss diet, the number of calories in a food is a deciding factor in choosing whether or not to eat it. How and when we eat can also make a difference, as the body uses energy differently throughout the day. According to the Dietary Guidelines for Americans, women are likely to need between 1, and 2, calories a day, and men from 2, to 3, However, this depends on their age, size, height, lifestyle, overall health, and activity level.
The Dietary Guidelines for Americans recommend a calorie intake that ranges from 1, calories a day for an infant of 2 years to 3, for an active male aged 16 to 18 years. This reduces their need for energy. From age 19 to 25 years, the recommended intake for women is 2, calories a day, but after 51 years, this falls to 1, Around 20 percent of the energy we take in is used for brain metabolism.
Most of the rest is used in basal metabolism, the energy we need when in a resting state, for functions such as blood circulation, digestion, and breathing. In a cold environment, we need more energy to maintain a constant body temperature, as our metabolism increases to produce more heat.
In a warm environment, we need less energy. Cellular respiration is the metabolic process by which cells get energy by reacting oxygen with glucose to produce carbon dioxide, water, and energy. How efficiently energy from respiration converts into physical—or mechanical— power depends on the type of food eaten, the type of physical energy, and whether muscles are used aerobically or anaerobically. In other words, we need calories to fuel bodily functions, such as breathing and thinking, to maintain our posture, and to move around.
Here are some tips for burning energy and losing weight more effectively. Eat breakfast : A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day. Eat regular meals : This can help you burn calories more effectively and helps prevent mindless snacking. They are high in nutrients and fiber and low in calories and fat. Eat slow-burning calories : High-fiber carbohydrates , such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.
Exercise : This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair , there are exercises that can boost heart health and strength.
Drink water : It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker. Eat more fiber : Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion. Check the label : Some items have hidden fats or sugars. If you are counting calories, the label will help you keep track.
Use smaller plates : Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions. Cutting your calorie intake too drastically can not only cause several serious side effects but also increase your risk of nutritional deficiencies and result in metabolic changes that make long-term weight maintenance difficult 5 , 6.
Most women between the ages of 19—30 require 2,—2, calories per day to maintain their weight. Women between the ages of 31—59 have slightly lower energy needs. Generally, women in this age group should aim to consume 1,—2, calories per day to maintain their body weight.
Women over age 60 generally require even fewer calories and typically need to consume around 1,—2, calories per day to maintain their weight 7. Keep in mind that the exact number of calories that you need may fall on the high or low end of this range, depending on how active you are, along with your height, weight, and health status.
Additionally, note that these estimates do not apply to those who are pregnant or breastfeeding , as these individuals have significantly higher calorie needs. The most recent Dietary Guidelines for Americans estimates that men between the ages of 19—30 should consume approximately 2,—3, calories per day to maintain their weight. Energy needs decrease as you get older. In fact, men between the ages of 31—59 need about 2,—3, calories per day to maintain their weight 7.
Meanwhile, men who are over 60 generally require 2,—2, calories per day to maintain their weight. Men who are very active or have certain health conditions may require a higher number of calories. The number of calories that you need can also vary within this range based on your height and weight. Energy needs for children and teens vary based on their sex and age. A 3-year-old child might need only 1, calories, but a teenager can require closer to 3, calories 7.
Simply put, a calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day. Conversely, to gain weight, you need to consume more calories than you expend 1. Developing a healthy diet and lifestyle plan that will help you lose weight and keep it off in the long term requires much more than determining your current calorie needs and then eating fewer calories on a daily basis 9.
Although decreasing the number of calories you consume can be effective for weight loss, cutting calories without considering which foods you eat is not a sustainable way to lose weight. For example, choosing more nutrient-dense foods — think whole grains, nuts, vegetables, and fruits — will benefit your health more than opting for nutrient-poor ones like soda, donuts, and candy. When it comes to losing weight, protein is incredibly important. Studies show that increasing your intake of protein may help keep you full and curb your appetite 10 , Protein may also help fight cravings.
According to some research, high protein snacks can help enhance feelings of fullness while also decreasing hunger and appetite Plus, in addition to promoting weight loss, some research suggests that maintaining a high protein eating pattern could help prevent or reduce weight regain and help maintain muscle mass 13 , Therefore, if you want to achieve long-lasting, sustainable weight loss, consider increasing your protein intake by adding foods like eggs, meat, poultry, tofu, nuts, seeds, or legumes to your diet.
Increasing your protein intake can help you stay satisfied and consume fewer calories. This may help you lose weight and keep it off. Another relatively easy change you can make is to limit your intake of sugar-sweetened beverages, including sodas, fruit juices , chocolate milk, and other beverages with added sugar.
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