Are you getting irritated with people's never ending comments such as 'you are gaining weight', 'you have become so fat'. It's so irritating I swear. We instantaneously take a pledge - tomorrow onward we will do something about it. But the sad part is that tomorrow never comes.
The question which comes up here is, is it that hard to get slim and fit, back to normal? Reducing weight is really that hard?
No.The answer is hard work, dedication and a balanced diet.
Just think about our life style. We eat junk food and expect to remain fit, we sit the whole day and expect no belly fat, we eat chocolates and think fitness will remain the same.
Getting slim is removing that extra fat from the body. It can be achieved by correcting our diet, doing regular exercise. We can reduce our weight by just making certain modifications in our eating habits and adding some exercises to our day routine.
First thing is taking the correct diet. If you see around you, you are surrounded by junk food, oily food, which contains lots and lots of calories.
What are calories?
Our body requires energy for day to day work.We get that energy from the food we eat.
What will happen if we keep on pouring tea in a cup which is already full? It'll start to overflow.
The same happens when we start putting in extra calories in our body. The required calories are consumed by the body, the rest is stored in form of fat for later use.
So we accumulate extra calories daily, and we end up becoming fat.
Calorie requirement by human body
There are three things which account for the daily calorie requirement
1. Basal Metabolism Rate (BMR)
2. Energy required to digest the food we eat
3. The amount of physical activity we do
BMR is the energy required by the body for functioning of the vital organs like heart, lungs etc. This part accounts for the most of the energy requirement.
Energy required to digest food is obvious.
The more physical activity we do, the more energy is required.
So taking these three factors together, we can calculate our daily calorie requirement here
Calorie deficit
So now we know that what is our calorie requirement / day.
If you are able to calculate your daily calorie intake, then you can make sure whether you are eating excess calories, required calories or lesser calories.
Formula is: Calorie in - Calorie out
Calorie in: Number of calories that you input to the body.
Calorie out: Number of calories that you use in any form.
You can calculate the calorie out from here and calculate the number of calories you input to your body from here based on the items you include in your diet.
If (calorie in - calorie out) is > 0, then you will gain weight
If (calorie in - calorie out) is < 0, then you will loose weight
For example,
If an average adult requires about 2500 calories per day, input more than 2500 calories per day to your body, you become fat.
On the other hand, if you input less than 2500 calories per day, you become slim.
If you input 2500 calories, then your weight remains the same.
Having said that, the minimum calorie requirement is about 1200 per day. So if you are thinking that you can eat nothing all day long and become slim faster, then you are thinking wrong my friend.
In fact, you can become more fat in that case, as your body, getting no food, prepares itself for starvation, hence storing more fat.
Also, you miss out the required nutrition by not eating the whole day.
How does it works?
Our body starts to burn fat and take energy the required energy if it doesn't gets the required calories from the food we eat to fulfill the daily energy needs of the body.
So we need to create a calorie deficit in our body. How?? Input lesser calories to your body, and work out.
Following are some of the methods considerable
1. Switch to food which contains lesser oil, or no oil.
2. Kill sugar from your diet as it has high number of calories.
3. Make a check on processed food in your diet, switch to simple food.
4. Walk or run.
5. Drink lot of water.
6. Switch to green tea.
Just think, even if you are able to cut 300 calories everyday, what a big achievement it is!
A single butter croissant contains around 400 calories! Instead if you eat something else with lesser calories, nothing better than that.
You just saved 400 calories. Also, add to this number by exercising a bit. Walking or running can be done. So fat burning exercises could be included in the schedule. So, you can burn another 300-400 calories here.
Just imagine, in such a simple way, you have just created a calorie deficit of 800 calories per day!
We'll continue to discuss.
The question which comes up here is, is it that hard to get slim and fit, back to normal? Reducing weight is really that hard?
No.The answer is hard work, dedication and a balanced diet.
Just think about our life style. We eat junk food and expect to remain fit, we sit the whole day and expect no belly fat, we eat chocolates and think fitness will remain the same.
Getting slim is removing that extra fat from the body. It can be achieved by correcting our diet, doing regular exercise. We can reduce our weight by just making certain modifications in our eating habits and adding some exercises to our day routine.
First thing is taking the correct diet. If you see around you, you are surrounded by junk food, oily food, which contains lots and lots of calories.
What are calories?
Our body requires energy for day to day work.We get that energy from the food we eat.
What will happen if we keep on pouring tea in a cup which is already full? It'll start to overflow.
The same happens when we start putting in extra calories in our body. The required calories are consumed by the body, the rest is stored in form of fat for later use.
So we accumulate extra calories daily, and we end up becoming fat.
Calorie requirement by human body
There are three things which account for the daily calorie requirement
1. Basal Metabolism Rate (BMR)
2. Energy required to digest the food we eat
3. The amount of physical activity we do
BMR is the energy required by the body for functioning of the vital organs like heart, lungs etc. This part accounts for the most of the energy requirement.
Energy required to digest food is obvious.
The more physical activity we do, the more energy is required.
So taking these three factors together, we can calculate our daily calorie requirement here
Calorie deficit
So now we know that what is our calorie requirement / day.
If you are able to calculate your daily calorie intake, then you can make sure whether you are eating excess calories, required calories or lesser calories.
Formula is: Calorie in - Calorie out
Calorie in: Number of calories that you input to the body.
Calorie out: Number of calories that you use in any form.
You can calculate the calorie out from here and calculate the number of calories you input to your body from here based on the items you include in your diet.
If (calorie in - calorie out) is > 0, then you will gain weight
If (calorie in - calorie out) is < 0, then you will loose weight
If (calorie in - calorie out) is = 0, then you will remain at the same weight
If an average adult requires about 2500 calories per day, input more than 2500 calories per day to your body, you become fat.
On the other hand, if you input less than 2500 calories per day, you become slim.
If you input 2500 calories, then your weight remains the same.
Having said that, the minimum calorie requirement is about 1200 per day. So if you are thinking that you can eat nothing all day long and become slim faster, then you are thinking wrong my friend.
In fact, you can become more fat in that case, as your body, getting no food, prepares itself for starvation, hence storing more fat.
Also, you miss out the required nutrition by not eating the whole day.
How does it works?
Our body starts to burn fat and take energy the required energy if it doesn't gets the required calories from the food we eat to fulfill the daily energy needs of the body.
So we need to create a calorie deficit in our body. How?? Input lesser calories to your body, and work out.
Following are some of the methods considerable
1. Switch to food which contains lesser oil, or no oil.
2. Kill sugar from your diet as it has high number of calories.
3. Make a check on processed food in your diet, switch to simple food.
4. Walk or run.
5. Drink lot of water.
6. Switch to green tea.
Just think, even if you are able to cut 300 calories everyday, what a big achievement it is!
A single butter croissant contains around 400 calories! Instead if you eat something else with lesser calories, nothing better than that.
You just saved 400 calories. Also, add to this number by exercising a bit. Walking or running can be done. So fat burning exercises could be included in the schedule. So, you can burn another 300-400 calories here.
Just imagine, in such a simple way, you have just created a calorie deficit of 800 calories per day!
We'll continue to discuss.
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