The definition of calories appears everywhere, but exactly,
what are the calories involved in health, and how many calories should we eat a
day?
What are calories?
Calorie is a measure of energy (including energy intake from
food and drink and energy consumed during physical activity).
Calories are the amount of energy that food provides us
every day. Filling more energy than necessary will lead to weight gain; Failure
to replenish enough energy leads to weight loss, fat, even muscle. So many
people wonder how much calories a day is enough?
How many calories should we eat a day?
First of all, the amount and type of food we consume
determines the amount of calories fed into the body. For people who are on a
weight loss diet, the amount of calories in the food determines whether the
food is chosen to be used. According to the "Dietary Guidelines for
Americans 2015-2020," women need between 1,600-2,400 calories a day, men
need between 2,000 and 3,000 calories a day. In The World, calories for both men
and women averages 1,600 to 2,200 calories a day (according to the Nutrition
Institute). However, this depends on the age, height, activity, status and
level of participation of each athlete.
We need to know that 20% of the body's energy is used in the
brain's activity. Most of the remaining energy is used for metabolism, the
energy we need in resting state, for functions such as blood circulation,
digestion and respiration. In the cold environment, we need more energy to
maintain a constant body temperature, due to increased metabolism to produce
more heat. That means in a warm environment, we need less energy. Besides, we
also need mechanical energy for the skeletal muscles to maintain posture and
move around.
Women need between 1,600-2,400 calories a day, men need
between 2,000 and 3,000 calories a day.
From there, doctors offer some tips for energy efficiency
and weight loss:
Diet: A high-protein breakfast and healthy fats can keep you
full longer and help prevent cravings for the day. Eating small meals can help
you burn calories more efficiently and help prevent snacking unconsciously. Eat
at least 4 veggies a day. Fruits and vegetables can make a good meal, they are
rich in nutrients and fiber, low in calories and fat. Aside from that, eat
slowly and rest between meals or snacks, as it may take 20-30 minutes for your body
to feel full.
Exercise: Exercise well for both our physical and mental
well-being. Daily walking is a simple exercise that does not cost anything
anyone can do. For wheelchair users, exercises that can improve your health and
improve your heart's performance.
Drink water: Water is not calorie-free, but can make you
feel full. Avoid alcohol and soft drinks as they provide too much calories. If
you crave sweet juice, choose fruit juice without sugar, will be more
delicious, more tonic.
Get enough sleep: Insomnia affects the metabolism and is
often likely to lead to weight gain. Especially note: do not eat or drink for 2
hours before bedtime.
Exercise speeds up your metabolism.
How does calories relate to weight loss?
In fact, weight does not depend entirely on calories, but
can be used to promote a more effective weight loss process. Still the old
rule: If you want to lose weight, the amount of blockade calories must be
greater than the amount of calories you load.
There are many diets to cut calories quickly, but they
really do harm your body and not the formula that can stick to the long run,
you will be thin, fast, and no longer a little. muscle at all. Most of the
time, losing weight fast causes dehydration instead of fat loss, and this water
will be replenished, which can be twice as high as when you started eating
again.
In general, if you want to lose weight without feeling
hungry for calorie-free foods, keeping your daily calorie intake, replacing and
boosting your fat with lots of green vegetables, fruits - they'll help you feel
full faster.