September 22, 2016
Diet Frustration: How To Ace Your Ideal Calorie Intake And Eat Favorite Foods
How big should your ideal calorie intake be? And how do you really know the limits? First of all, it must be mentioned that many people disapprove counting calories. The importance that many nutritionists give to the 'calories in/calories out' ratio, i.e., how many calories you spend in relation to calories you eat, makes many people become obsessed with reaching a specific number of calories. People often think that this will necessarily help lose weight (or gain as appropriate). The reality is much more complex and the source of calories consumed turns out to be as important as their total amount in your dietary regime.
Calories are a unit of measure of the amount of energy we receive with food. Essentially, calories demonstrate how many energy our body requires to function properly and the problems start when we consume more calories than our organism is able to utilize effectively, thus accumulating excess calories (energy) in the form of fat.
Among nutritional figures, we can find the recommended amounts of calories, which help estimate the ideal calorie intake for a daily basis. These vary between 1,500 and 2,300 for women and 1,800 to 2,500 for men. And right now, you might be wondering what is the best for you? Those amounts depend partially on your height, weight or the level of physical activity. Consequently, you can learn your optimal intake from a special formula, which will be explained below.
In addition to our bodily constitution or the amount of exercise we perform, the quantity of calories consumed in a day can be affected by more factors. If you're dieting, daily calories should be calculated by your dietitian or nutritionist who would help you make use of a specific menu of recommended foods. Should your lifestyle be greatly influenced by dynamic exercises, this most certainly will underlie the decision of how many edibles to add on your plate.
Being on a healthy and varied diet also is closely related to the number of calories consumed, which can be calculated using this simple formula:
Men: Weight Kg. X 25 = Number of calories
Women: Weight Kg. X 23 = Number of calories
Of course, we must bear it in mind that the result of this formula can be affected by various factors such as age. The younger we are, the faster our metabolism is. Consequently, the calories we consume are somewhat more abundant since their burning happens at a greater rate. Furthermore, as we advance in age, the abundance of calories must be reduced considerably.
People under 25 years: 300 calories must be added to the result.
People between 25 and 45 years: the calorie amount resulting from the formula is accurate.
People between 45 and 55 years: 100 calories must be subtracted.
People between 55 and 65 years: 200 calories must be subtracted.
People between 65 and 75 years: 300 calories must be subtracted.
Among other conditions that influence the recommended calorie intake, there are sporting or physical activities that we usually participate in during the day.
Sedentary: If no activity is performed, it is advisable to go along with the result of the formula without adding or subtracting anything.
Reduced physical activity: If you walk at least 20 minutes a day, add about 100 calories to the result.
Moderate activity: Working in a place that requires a high physical exertion or, say, dancing at least 3 times a week, makes it reasonable to add 200 calories to the result of our formula.
Amateur athlete: Should you go every day to the gym or exercise at a high level, make sure your finally calculated calorie amount is not shy of about 300 calories above the recommended quantity.
Once you know your normal level of calorie consumption, how do you distribute them correctly? In order to adjust your ideal calorie intake, let us talk about four chief methods of controlling the consumption of calories:
Calorie Charts. The distribution of calorie intake throughout the day should be, above all, a thing that is taken care of. That is, we cannot leave unconsidered the total amount of calories we consume at lunch or dinner. With any healthy diet, it is advisable to distribute the different foods that make up our maximal amount calories among different phases of a day. For example, if the ideal calorie intake for your body is about 2000 calories, you can distribute the food as follows, using calorie charts for guidance:
Breakfast: 500 calories
Lunch: 200 calories
Dinner: 650 calories
Mid-afternoon snack: 200 calories
Supper: 450 calories
The key to such a distribution is to consume more calories during the first part of the day since it is much easier to burn them through daily activities.
Food Diaries. Most nutritionists recommend a variety. That is, the calories should be seen as our fuel, consequently, our diet should be as healthy and diverse as possible, providing for our body all the necessary ingredients. A food diary is important if you believe that healthy eating must include foods containing carbohydrates, proteins, fats, vitamins and minerals – although your lifestyle lacks some organization. Make a list of your most frequent and rare edibles necessary for your health in order to be free from problems of obesity or overweight in the future and to improve your general day-to-day welfare.
Nutrition Facts on Food Labels. Use those data showing the nutrient density or/and energy content of foods along with calorie calculator/calorie counting apps.
Calorie Counting Apps. The working principle of those tools is very simple. Just enter your weight in kilos, and your level of daily activity (do you practice a lot of sport? Or are you a couch potato?). Then hit the Calculate button. Immediately, the calculator will tell you what should be your calorie intake for both maintaining your current weight and losing weight if you need it.
What Healbe GoBe has to offer?
Primarily, Healbe GoBe is distinguished by its noninvasive ability to provide you with data about your calorie intake by automatically tracking and measuring the glucose levels through your skin. The patented FLOW™ Technology measures your body parameters using information simultaneously from three sensors. Exclusively FLOW™ Technology with its accelerometer, piezo pressure and impedance sensor-based readings can supply you with all-inclusive insights on your entire body’s health.
Healbe Gobe also tracks other body parameters which in general affect healthy living and your weight-loss plan, such as energy balance, heart rate, water balance, stress level, sleep quality.
Simply put, GoBe is your fully automatic assistant in the calculation of the amounts of energy consumed and spent.
Some tips to remember:
- Don't starve yourself.
- However little you decide to eat, make sure your food is nourishing and rich in nutrients.
- Remember that an active lifestyle is overall salubrious and helps you burn excessive fat in the most natural way.
Please note that while the Healbe GoBe bracelet is designed to provide you with information about the conditions and trends in the physical state of your body, Healbe GoBe is not meant to be used as a medical device and should not be used to diagnose, treat, cure, or prevent any disease; also note that it should not be used as a substitution for expert medical advice. Healbe GoBe measures the basic characteristics of your body using unique technology and algorithms to provide you with accurate data (including consumed and burned calories, step count and distance walked, energy balance, sleep quality, stress level, and heart-rate), but the accuracy of the GoBe's readings depends on the accuracy of the personal data you put in your profile and whether or not you are using the GoBe correctly.
Healbe recommends that you always seek the advice of a physician or other qualified health expert with any questions you may have regarding a health condition, diet, or physical fitness program.
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