Your weight plays an important role in keeping you fit and healthy. Increased weight not only bothers you in your daily activities, but also causes many serious illnesses leading to premature death. This is why weight control is very important. But many times it happens that even after taking every possible way to lose weight, the weight remains the same. In such a situation, it is important to count how many calories you eat throughout the day. You can reduce your weight quickly by controlling your calories. So let’s tell you how you can count your calories and keep yourself fit.
Cause of obesity
Keep in mind that whatever you eat, you get energy along with nutrients. Energy is measured in calories. The body uses these calories in different functions like beating the heart, thinking, transporting blood to all organs, eating, speaking, breathing and digesting food. Apart from this, it takes energy to do your daily chores such as walking, sitting, lying, lifting weights, running the phone, running, stair climbing, typing on computer, even thinking etc. After all these daily activities, the calories which are left, the body stores them as fat, so that when the body is lacking in energy, then using this fat can be used to create energy again, which will lead to the life of the person. are. If a person is constantly consuming more calories than he needs, then only the extra calories collected daily in the form of fat, fat slowly, causes obesity.
The most important thing to reduce obesity
Eat calories according to your body’s needs every day, only then fat will not accumulate separately and the body will remain fit and healthy. Therefore, the method of calorie control is considered to be the most effective for weight loss. Apart from calorie control, exercise also has an important role in weight loss. Exercise is necessary so that the pre-stored fat can be burnt in a healthy way, so that the fat is gradually eliminated and the body gets into its right shape.
How many calories are needed in a day?
How many calories you need in a day depends on many things, such as your age, your gender, your work and lifestyle, health, etc. According to Healthline, a normal active young person between 19 and 25 years of age needs about 2800 calories a day. At the same time, adult men between 26 and 45 years of age, who are very active, need 2100 calories in a day. Similarly, a normal active woman between the ages of 18 and 25 needs 2200 calories in a day, whereas a normal active woman from 26 to 50 years needs 2000 calories a day. This need is for ordinary people, who work everyday. If a person remains more active, then the amount of calories increases according to the needs of his body. Keep in mind that consuming less calories than necessary can also be dangerous for health.
How to know how many calories are in which food item?
First of all, know what calories are? Calorie is a unit of measuring energy. The amount of energy spent in raising the temperature of 1 gram of water to 1 degree Celsius is called 1 calorie. But to add the calories present in food items, it is important that you know the amount of carbohydrate, protein and fat in that thing. You can easily get this information on the Internet. Therefore, based on this, you can calculate calories in the manner described below.
1 gram of carbohydrates (carbs) = 4 kcal
1 gram protein = 4 kcal
1 gram fat = 9 kcal
On this basis, if you know how many carbs, protein and fat are in a food item, then you can find out how many calories you will get by eating it. Let us understand this with an example. Like you took a packet of chips, which contains 11 grams of fat, 17 grams of carbohydrates and 1 gram of protein. Now you have to know how many calories you will get by eating this packet of chips, then its method is very simple: –
11 grams of fat i.e. 11x 9 kcal = 99 kcal
17 grams of protein i.e. 17x 4 kcal = 68 kcal
1 gram of protein i.e. 1x 4 kcal = 4 kcal
If we add all three – 99 kcal + 68 kcal + 4 kcal = 171 kcal
So in this way you now have the information that you will get 171 calories by eating a small packet of chips. If you know the calories of all your daily catering, then it will be easy for you to control the calories.
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