- 1 calories
- 2 individual caloric needs
- 3 calorie diet
- 4 tips to help lose weight
- 5 References
Calories
Considered Calorie unit for measuring energy, where used to express what they contain foods and drinks of energy, and the amount of human consumed during the exercise of daily activities, sports and exercise, unlike look at most of the people of calories, the calories are essential to human health and its consumption appropriate body quantities, and the Most weight loss diets reduce the amount of calories consumed in addition to increasing physical activity to reach the ideal body. [1]The individual's caloric needs
The daily caloric needs of individuals differ according to several factors such as gender, height, age, weight, health status and physical activity, in addition to each person having a burning rate that differs from the other, [1] and the following tables show the individuals caloric needs depending on physical activity : [2]- For females:
| Age | Idle lifestyle | Moderately active | Energetic |
|---|---|---|---|
| (8-4) years | 1200 calories | (1400-1600) calories | (1400-1800) calories |
| (13-9) years | 1600 calories | (1600-2000) calories | (1800-2200) calories |
| (18-14) years | 1800 calories | 2000 calories | 2400 calories |
| (30-19) years | 2000 calories | (2000-2200) calories | 2400 calories |
| (50-31) years | 1800 calories | 2000 calories | 2200 calories |
| Over 51 years old | 1600 calories | 1800 calories | (2000-2200) calories |
- For males:
| Age | Idle lifestyle | Moderately active | Energetic |
|---|---|---|---|
| (8-4) years | 1400 calories | (1400-1600) calories | (1600-2000) calories |
| (13-9) years | 1800 calories | (1800-2200) calories | (2000-2600) calories |
| (18-14) years | 2200 calories | (2400-2800) calories | (2800-3200) calories |
| (30-19) years | 2400 calories | (2600-2800) calories | 3000 calories |
| (50-31) years | 2200 calories | (2400-2600) calories | (2800-3000) calories |
| Over 51 years old | 2000 calories | (2200-2400) calories | (2400-2800) calories |
Calorie diet
Weight loss depends on consuming fewer calories than a person burns daily. This is often done by following diets that provide less than an individual's calories, in addition to exercising. [3] The following table shows examples of the number of servings allowed in Diet based on 1,600 calories, and 2000 calories: [4]| Food groups | 1600 calories | 2000 calories | Examples of one serving |
|---|---|---|---|
| Grain | 6 servings per day | 6-8 servings per day | Half a cup of cooked rice , pasta, or a piece of toast. |
| Vegetables | 3-4 servings per day | 4-5 servings per day | A cup of raw leafy vegetables, or half a cup of raw, chopped or cooked vegetables. |
| fruits | 4 servings per day | 4-5 servings per day | A medium-sized grain of fruit, a quarter cup of dried fruit, or half a cup of fruit juice. |
| Dairy products have little or no fat | 2-3 servings per day | 2-3 servings per day | A cup of milk, skim or low-fat milk, or low-fat or low-fat cheese size 6 dice stacked on top of each other. |
| Lean meats, poultry, and seafood | 85-170 kg per day | Less than 170 g per day | A piece of meat cooked the size of a computer mouse, or a grilled fish the size of a checkbook. |
| Fats | Two servings per day | 2-3 servings per day | Tablespoon of mayonnaise or a teaspoon of vegetable oil. |
| Nuts, seeds, and legumes | 3-4 servings per week | 4-5 servings per week | A third of a cup of nuts, or half a cup of beans or peas, or two tablespoons of seeds. |
Tips to help lose weight
There are many things that are followed to help lose weight, and here are some proven tips that contribute to this: [3]- Increase protein intake: High protein diets increase the body’s rate of calories burned by 80-100 calories per day, and the protein helps to resist cravings for food. It also reduces appetite. It is worth noting that protein is the most nutrient felt. A person is full. One study showed that people who devote 30% of their daily calories to protein have reduced their caloric intake by 441 calories daily.
- Avoid soft drinks and fruit juices: as many studies have shown that sugar drinks such as soft drinks, juices, and chocolate milk are linked to a higher risk of obesity and many diseases.
- Increase drinking water: Drinking water is one of the most important and simplest ways to lose weight. Drinking two liters of water daily increases the burning of calories by 96 calories daily, and drinking half a liter of water half an hour before eating meals also increases weight loss. The person is 44%.
- Exercise: The low calorie diet alone affects the rate of burning negatively, as this leads to a reduction in the rate of metabolic processes, and also leads to muscle loss. In order to avoid this, a person must exercise such as weight lifting, in order to maintain his muscles, and on the rate of caloric burning of his body and increase his calories, and the person is also advised to exercise aerobic exercises such as brisk walking, and swimming to maintain his general health.
- Reducing the consumption of refined carbohydrates: Reducing the intake of refined carbohydrates, especially refined carbohydrates, reduces appetite and weight loss, and this also has health benefits, especially for diabetics and people with metabolic syndrome (in English: Metabolic syndrome).
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