What are calories?
Calories are the unit measurement of energy for food (1 calorie = 4 joules). The main sources in food are carbohydrates, protein and fat.
We eat so that we get nutrition and, more importantly, energy to sustain our activities, bodily functions and life itself. Every breath you take, every movement requires a certain amount of energy.
How Calories Influence weight gain and weight loss
Losing or gaining weight is all about energy, and all about CALORIES.
Wanna lose 1 pound of fat? Well than you gotta somehow burn 3500 calories.
If you supply your body with more energy (food) than it needs, the surplus can’t just disappear. It will be stored (you could call it potential energy) as fat. So what is the impact in terms of weight gain or loss?
Energy and weight gain: People who gain weight are supplying too much energy into their system. In other words, based on their natural metabolic rate and daily activities, they are eating more than they should. Hence the excess is stored as fat.
Energy and weight loss: When people don’t eat enough food to create energy to support their daily activities, their body will tap into reserves (fat) to balance the equation.
How many calories Do you need per day?
Everyone should generally know how many calorie they need per day and the factors that influence it. There are different formulas to calculate this but let’s keep it practical.
One’s daily calorie requirement depends on various factors:
Gender: Males generally require more energy compared to women, having been intended by Nature to do the heavier work
Age: The older you become, the fewer calories you need because the natural metabolic rate slows down
Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds
Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate
Basal Metabolic Rate (BMR)
The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive:
Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)
Daily Calorie Requirement (DCR)
Next, we factor in how active the person is, by using the Activity Multiplier:
Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/sports 1-3 days/wk)
Moderately active = BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR x 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR x 1.9 (hard daily exercise/sports & physical job or 2xday training)
Daily Calorie Requirement (DCR)
You are a 30 year old female, 30 years old, 5' 6 " tall (167.6cm) and weigh 120 lbs (54.5 kg).
Your BMR = 655 + 523 + 302 - 141 = 1,339 calories/day
Your DCR = 1.55 x 1339 = 2,075 calories/day
Dipetik dari Cekodok.com
Panduan Kurangkan Berat Badan / How to lose weight
Berikut adalah panduan ringkas dan cepat untuk cara menurunkan berat badan:
1. Jangan skip meals.Ramai ingat bahawa anda perlu skip meals seperti elakkan sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah. Dengan cara ini anda hanya berjaya menurunkan metabolisma badan. Panduan Terbaik?Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur.
2. Kawal nafsu makan….once nafsu is there memang susah untuk membuat pilihan makanan yang baik. Again di sinilah anda perlu makan 5-7 kali sehari untuk mengawal nafsu makan anda.
3. Tingkatkan tahap keaktifan anda…tak semestinya dengan jogging atau bersenam di gym. Yang penting anda tingkatkan aktiviti physical untuk bakar lebih calorie, seperti Park kereta anda lebih jauh daripada destinasi anda Jangan guna lif…use the stairs Bersihkan rumah anda
4.Ketahui keperluan kalori anda. Ini penting dan jika anda rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian anda.
5. Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them
6. Diet pills? Yes they work tetapi tidak jika anda tidak gabungkan penggunaannya dengan makanan yang terkawal…..
7. Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam
1. Jangan skip meals.Ramai ingat bahawa anda perlu skip meals seperti elakkan sarapan pagi dan melaparkan diri untuk kurang berat badan. Ini salah. Dengan cara ini anda hanya berjaya menurunkan metabolisma badan. Panduan Terbaik?Makan 5-7 hidangan sederhana sehari dan kurang makan/minum 2-3 jam sebelum tidur.
2. Kawal nafsu makan….once nafsu is there memang susah untuk membuat pilihan makanan yang baik. Again di sinilah anda perlu makan 5-7 kali sehari untuk mengawal nafsu makan anda.
3. Tingkatkan tahap keaktifan anda…tak semestinya dengan jogging atau bersenam di gym. Yang penting anda tingkatkan aktiviti physical untuk bakar lebih calorie, seperti Park kereta anda lebih jauh daripada destinasi anda Jangan guna lif…use the stairs Bersihkan rumah anda
4.Ketahui keperluan kalori anda. Ini penting dan jika anda rajin, bandingkan keperluan kalorie dengan pemakanan kalorie seharian anda.
5. Eliminate makanan yang 1. tidak elok dan 2. tidak perlu. Kekadang kita ambil makan/minuman yang actually kita tak perlukan sangat pun….just because its there, doesn’t mean we have to eat or drink them
6. Diet pills? Yes they work tetapi tidak jika anda tidak gabungkan penggunaannya dengan makanan yang terkawal…..
7. Tak pandai kawal nafsu makan? Belilah protein shakes dan makannya di antara hidangan due kali sehari..1. antara sarapan dan lunch…2. antara lunch dan makan malam
