Calories
How Many Calories Is Too Much
In the realms of weight loss and nutrition, few words can bring up so much anger and confusion as “calorie.” But what exactly are calories and how do they work? A calorie is a measure of the energy it takes to raise one gram of water (one milliliter) one degree Celsius. In foods, the count we actually look at is a kilocalorie, or one thousand calories. So, how many calories do we really need per day? This depends on lifestyles. A sedentary individual sitting in an office all day needs between 1,500 and 2,000 calories. Standing and light movement all day requires between 2,000 and 3,000 calories. Truly physically demanding lifestyles can require 4,000 calories or more.
Looking at a calorie counter in a cookbook or online can help get a start in determining healthy options. Once an average daily intake of calories is established, the first step is either reducing that number or increasing the amount of calories burned. If looking for a good calorie burner, stairs are a quick and easy way to increase the number of calories used per day. Jogging and running are popular, but often do not require many calories over a long distance. Activities that work muscles, such as lifting or climbing, require many more calories than aerobic activities, such as walking or biking.
When considering personal nutrition, there are little activities we can do to get calories burned, but there are also activities we can do to keep that calorie count low. Breakfast really is the most important meal of the day. One fast food restaurant’s egg and English muffin sandwich is 290 calories (or 20% of an office worker’s daily intake), and the eight ounces of orange juice to go with it, if after a healthy option, adds another 110. However, a low calorie breakfast is not always the best option. To keep from “grazing” through the day, a breakfast should be ample and high in proteins and fibers, which take longer to digest. Cooking a breakfast each morning can help get the body’s digestive system moving, which will burn calories, while also allowing personal choice in what options go into the meal.
When changing calorie counts, only one direction should be changed at a time. Because the body requires a basic amount of calories per day for autonomic functions, like breathing, heartbeat and digestion, it is never wise to reduce calorie intake while increasing calorie use. Using a calorie counter as a guide to get intake to an appropriate level is a good start, while adding exercise is a healthy second step once a diet is set.
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