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 Do you understand how lots of calories you need? Not lots of people do. Yet if they don’t know how lots of calories they ought to be eating, we’ll inevitably finish up either under or over eating. Use these simple steps to find out how to fuel your body properly so that you can lose, gain or maintain your weight: 


Step 1: Find your optimum calorie intake
The amount of calories you need won’t necessarily be the same amount of calories someone of a similar weight, height or age needs, even in case you do the same amount of exercise. This is because the amount of calories they need also depends on our metabolic rate, which is the total amount of energy our body needs to function over a 24-hour period. Everyone’s metabolic rate is different. Therefore everyone’s calorie needs are different.
So, if there’s no general calorie rule that can be applied, how are you able to work out how lots of calories you need? The best thing you can do is conduct a mini calorie experiment, which will help you understand the highest amount of calories you can consume so that you sadssdadfalose, gain or maintain your weight.
To conduct the calorie experiment, you’ll need to eat a definite amount of calories (2000 calories for example) for a set period week, perhaps). Then, throughout that set period you need to monitor your weight, as well as your activity & energy levels.
One time the set period is over, it’s time to evaluate. Did you gain, lose or maintain weight? Did you feel sluggish or filled with energy? How much exercise or every day activity did you do each day?
Having assessed the results, you can then adjust the amount of calories you consume according to your weight goals. So in case you need to lose weight, but in the coursework of the first phase of the calorie experiment you gained weight, you ought to reduce the amount of calories you eat for the second phase.
Continue the experiment until you discover a calorie amount that fuels your day & helps you accomplish your weight aim.   

Step 2: Start the experiment
To start your calorie experiment you’ll need to first have a rough idea of how lots of calories you ought to eat in case you need to maintain, lose or gain weight.
According to WebMD, men with a body-mass index of 22.5 need between 2000 – 3000 calories. Whereas females with a body-mass index of 21.5 need between 1600 – 2400 calories. These figures vary depending on age & activity levels. The less they do & the older they get the fewer calories they need.
Although useful, these figures are broad. & that’s why they ought to basically be used as a beginning point that will help you start the calorie ceiling experiment. So for example, in case you need to lose weight, you’ll probably be at the lower finish of this spectrum & in case you need to gain weight you’ll probably be at the upper finish of this spectrum. Whilst in case you need to maintain your weight you will need to expend as lots of calories as you consume.
Top Tip: It’s worth noting that in case you need to lose weight, say around 0.5-1kg (1lb-2lb) each week, you ought to eat & drink between 500 & 600 calories fewer than you would normally consume.

Step 3: Get beyond the calories

Yes, calories are important. They can be used as a device, helping us to accomplish a healthy weight. However, because they eat the right amount of calories does not automatically make us healthy & they ought to try to focus on the kinds of foods they eat as well as the amount of calories they consume.Specialists recommend that they select foods that are low in calories, but high in key nutrients, such as vitamins, fibre, minerals & protein. Check out the sample diets below, which give you an idea of the kinds of healthy foods you could eat in case you were aiming to eat either 1600, 2000, 2500 or 3000 calories each day:

The 1600-calorie per day diet

Breakfast: two x scrambled eggs on one x wholemeal toast. And an orange (392 calories)Snack: Banana & a herbal (no milk) chai tea (105 calories)Lunch: Turkey, pesto, lettuce & spring onion tortilla wrap. And a Muller Fruit Corner (435 calories)Snack: 24g popcorn with cinnamon (93 calories)Dinner: Mexican bean burger on a wholemeal bun with avocado, salsa & natural yoghurt. Side of sweet potato wedges (419 calories)Dessert: 72g vanilla ice cream (145 calories)

The 2000-calorie per day diet

Breakfast: Healthy blueberry breakfast muffin & a banana (279 calories)Snack: Apple slices with peanut butter & a Starbucks latte (364 calories)Lunch: Broccoli, courgette & olive oil pasta, with one x chopped carrot & one x tablespoon hummus (435 calories)Snack: 20g dark chocolate (125 calories)Dinner: Salmon tacos (450 calories)Dessert: Slice of banana loaf (268 calories) 

The 2500-calorie per day diet

Breakfast: Smoked salmon & avocado on wholemeal toast. And an apple (420 calories)Snack: Oatcakes with peanut butter (278 calories)Lunch: Quinoa & halloumi salad (603 calories)Snack: Homemade granola bar with walnuts, sesame seeds & dried cranberries (194 calories)Dinner: Mushroom & chicken risotto (785 calories)Dessert: Chocolate dipped banana (220 calories)

The 3000-calorie per day diet

Breakfast: Porridge with nuts & honey. And a mango & passion fruit smoothie (511 calories)Snack: one x boiled egg & one x handful of almonds (241 calories)Lunch: Tuna & cottage cheese jacket potato, with cherry tomatoes. And a banana (545 calories)Snack: Sweet potato & cinnamon yoghurt pot (190 calories)Dinner: Salmon kebabs with a quinoa stuffed butternut squash (821 calories) Dessert: Banana & praline parfait (442 calories)Snack: Apricot & honey yogurt pot (270 calories).

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