There is nothing wrong with having some knowledge of calories but how you use that knowledge is what concerns me the most. You will see by the examples that I give below why it is so easy for people to "freak out", so to speak, over their calorie intake.
Info on Calories
- 1 lb of excess body fat = 3500 calories
- Fat is higher in calories than carbohydrates
- Energy Values Per Gram 1 gram of Carbohydrates = 4 calories1 gram of Protein = 4 calories1 gram of Fat - 9 calories1 gram of Alcohol = 7 calories
Becoming obsessed with calories: Once again, it's easy to understand when you see the above figures why people tend to obsess over their calorie intake. Whether you are young, older in your teens it doesn't matter it is still just as easy to caught up in the round 'a' bout of making radical decisions when it comes to reducing weight.
Common occurrences, symptoms and stupid things to do when going over the top with calorie controlled diets. Unless there is some medical reason that has been diagnosed by your doctor, aim for at least 1200 calories when using a calorie controlled diet. The larger your body frame and training needs the more calories your body requires. Besides, you don’t want to be flirting with the “starvation mode.”
Example of a reasonable calorie intake: A female who weighs around 130lbs, is 5’2”, around 40 years old and performs light exercise 1-3 days per week should be consuming around 1700 low fat calories per day.
This same woman's basic caloric needs, just to keep her metabolism going (without the exercise) is around 1300!
Choose low fat calories to fill you up and reduce body fat! Don't let yourself get to the point where you are nearly crawling on the floor with hunger, headaches and feeling lethargic. If you are constantly feeling like you are nauseated, you need to "up" your calorie intake. Remember that 2 hours between meals is probably to close and 5 hours to far. Don’t confuse the hunger of the eyes versus the hunger of the stomach.
Just because you are reducing weight it doesn't mean you are healthy. Keep your eating program balanced. If you think your nutritional needs are lacking take a good quality daily allowance vitamin and minerals supplement - I am sure your doctor or your nutritionist could recommend one for you.
Just because your stomach and body is reducing in size this doesn't mean you are going to increase muscle tone. To prevent yourself from losing firmness exercise regularly with resistance and fat burning programs.
If you decide you can't follow your program don't rush out and gorge yourself with ridiculous amounts of food. Change your nutritional plan to a more adaptable eating program that you can stick to long term.
If you have reduced weight fairly dramatically you will probably find that you will put it back on again just as fast when you have completed your eating program. So slowly introduce new foods back into your plan and keep up with your exercise too.
Whatever you do, don’t think that because you have an allowance of 1300 calories for the day you can eat a large bag of potato crisps and nothing else. It would be pure stupidity.
Keep this in mind! In place of a 1 large packet of potato crisps you could have a small bowl of cereal with skim milk, a lean meat and salad sandwich, grilled fish and veggies plus a low fat snack. Eat to live not live to eat!
If you really want to be successful in reducing weight and keeping if off, then concentrate more on reducing your fat intake. You can still have your junk food days here and there and you can use these days as rewards for the hard work you have put in up to that point in time. As they say "everything in moderation". Don't make your eating program a chore. Make it enjoyable to stick to. Remember that a habit is created when you repeat the behavior more than once in a row.
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