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Stuff you Should Know About
Calories!
I am not going to go on about calories and their importance
because I think too often people get carried away with
counting calories and becoming obsessed with ridiculous
ideas about the whole concept of "calories".
There is nothing wrong with having some knowledge of
calories but how you use that knowledge is what concerns me
the most. You will see by the examples that I give below why
it is so easy for people to "freak out", so to speak, over
their calorie intake.
Info on Calories:
1 kg of excess body fat = 7600 calories
Fat is higher in calories than carbohydrates
Energy Values Per Gram
1 gram of Carbohydrates = 4 calories
1 gram of Protein = 4 calories
1 gram of Fat - 9 calories
1 gram of Alcohol = 7 calories
If once per fortnight you didn't have those 3 slices of your
favorite pan fried pizza you would deduct over 23000
calories from your eating program in one year.
If you changed from 2 cups of full fat milk per day to 2
cups of skim milk per day you would reduce your calorie
intake by over 57000 calories!
Becoming obsessed with calories
Once again, it's easy to understand when you see the above
figures why people tend to obsess over their calorie intake.
Whether you are young, older in your teens it doesn't matter
it is still just as easy to caught up in the round 'a' bout
of making radical decisions when it comes to losing weight.
Common occurences, symptoms and stupid things to do when
going over the top with calorie controlled diets.
Unless there is some medical reason, that has been advised
by your doctor, aim for at least 1500 calories when using a
calorie controlled diet. The larger your body frame and
training needs the more calories your body requires.
Example of a reasonable calorie intake: A female who weighs
around 56 kgs, is 1.7 m tall, around 30 years old and
performs light exercise 1-3 days per week should be
consuming around 1800 low fat calories per day.
This same woman's basic caloric needs, just to keep her body
running (without the exercise) is around 1300! You can test
your own Resting Metabolic Rate at
this site
Choose low fat calories to fill you up and lose body fat!
Don't let yourself get to the point where you are nearly
crawling on the floor with hunger, headaches and feeling
lethargic. If you are constantly feeling like this you need
to "up" your calorie intake.
Just because you are losing weight it doesn't mean you are
healthy. Keep your eating program balanced. If you think
your nutritional needs are lacking take a good quality daily
allowance vitamin and minerals supplement - I am sure your
doctor could recommend one for you.
Just because your stomach and body is reducing in size this
doesn't mean you are going to increase muscle tone. To
prevent yourself from losing firmness exercise regularly
with resistance and fat burning programs.
If you decide you can't follow your program don't rush out
and gorge yourself with ridiculous amounts of food. Change
your diet to a more adaptable eating program that you can
stick to long term.
If you have lost weight fairly dramatically you will
probably find that you will put it back on again just as
fast when you have completed your eating program. So slowly
introduce new foods back into your diet and keep up with
your exercise too.
WHAT EVER YOU DO ...... DON'T think that because you have an
allowance of 1200 calories for the day you can eat a large
bag of potato crisps and nothing else. WOW! Just some food
for thought there... excuse the pun!
Keep this in mind! In place of a 1 large packet of potato
crisps you could have a small bowl of cereal with skim milk,
a lean meat and salad sandwich, grilled fish and veggies
plus a low fat snack. WOW!
Just one more thing...
If you really want to be successful in losing weight and
keeping if off, then concentrate more on reducing your fat
intake. You can still have your naughty food days here and
there and you can use these days as rewards for the hard
work you have put in up to that point in time. As they say
"everything in moderation". Don't make your eating program a
chore. Make it enjoyable to stick to.
Click
here to try your hand at the Calorie Quiz!
Kind Regards
Yours in fun, health and fitness
Mandy Gibbons
Personal Fitness Trainer
For more info on Personally Designed Programs click here
http://www.virtualfitnesstrainer.com
Persons who are of good health, suspect of their health or
are aware of any conditions, physical deficiencies or
diseases should always consult a physician before
undertaking any eating or exercise program. Mandy Gibbons,
Virtual Fitness Trainer,
www.virtualfitnesstrainer.com.au and
www.virtualfitnesstrainer.com disclaims any
liability or loss in connection with the above program or
advice given in this article.
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