|
Understanding the energy equation and how to alter it in order to promote weight loss instead of weight gain is the key to reaching a healthy weight. Knowing the facts can be the basis of taking control of your weight and staying motivated throughout a safe and steady weight loss campaign.
The last section looked at the energy equation and the different factors that can affect it. Now the time has come to apply those principles to individual circumstances. Altering the energy balance. The article aims to set out how far to reduce your calorie intake and increase your calorie output in order to create your own personalized slimming plan which will guarantee safe and steady weight loss. The science behind weight loss and weight gain is all about the energy equation: consuming more energy, in the form of food, than is expended in activity results in weight gain. To lose weight , it is essential to create an 'energy deficit' so that more energy is expended in activity than is taken into the body as food. Units of energy The units of energy used to measure this process are kilojoules or calories - the word that can be very off- putting for people who have followed the kind of diet that requires the counting and measuring of every single mouthful they consume. Unfortunately, it is impossible to ignore calories when trying to lose weight.It is true that there are plenty of diets that promise you 'need never count another calorie'. This is generally because they either give calories another name, such as 'units', or because they ensure that calorie intake is controlled automatically by limiting the kinds of foods that can be eaten. Calculating your energy deficit: The aim of this section is to show you how to calculate a personalized energy deficit by working out:
Your current energy expenditure
Your current energy consumption
Your daily energy requirements needed to lose weight steadily Inevitably, this means talking about calories. However, it is possible to lose weight easily by being calorie-conscious and without having to become a calorie slave. One calorie (4.2 joules) is the amount of energy required to raise the temperature of 1 gram of water by 1 degree Centigrade. Nutritionists measure the calorie values of foods by burning them in a calorimeter to see how much heat they give off. The major food groups differ in ‘energy density’ – the number of calories they contain per gram.
Fats have 9 calories per gram
Alcohol has 7 calories per gram
Carbohydrates have 4 calories per gram
Proteins have 4 calories per gram The body uses the food we eat in three main ways: for growth; to replace damaged or worn-out tissues; and to fulfill all the body’s daily functions, which can range from breathing to ballroom dancing. The amount of energy needed from food to keep the body going, without gaining or losing weight, is called the basal metabolic rate (BMR).Any energy (calories) which is taken in over and above the requirements of the BMR is stored –this is one thing at which the body is very efficient. Diet or Exercise? When thinking about losing weight, men and women tend to have different approaches: women say it’s ‘time to start diet’ and men say it’s ‘time to hit the gym’. It is perfectly possible to create an energy deficit by changing your diet alone, or just by doing a lot more exercise (although the exercise-only route is slower). The perfect combination for health and weight loss is to do both: to make some small changes to your diet, and to become a bit more active as often as possible.
|
Health and Beauty 
