Calories
The calorie is a unit of energy measurement, used to express what foods and drinks contain from energy, how much people consume during exercise and exercise, and unlike most people’s view of calories, calories are necessary for human health by consuming the appropriate amounts of his body, Most weight loss diets reduce the amount of calories consumed as well as increase physical activity to reach the ideal body.
Individual calorie needs
People’s daily calorie needs vary according to factors such as sex, height, age, weight, state of health, and physical activity. Each person has a different burn rate. The following tables show the calorie needs of individuals based on physical activity:
- For females:
| Age | idle lifestyle | Moderate activity | 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 | 2,400 calories |
| (30-19) Year | 2000 Calories | (2000-2200) Calories | 2400 calories |
| (50-31) years | 1800 calories | 2000 calories | 2200 calories |
| older than 51 years | 1600 calories | 1800 calories | (2000-2200) calories |
- For males:
| Age | idle lifestyle | Moderate activity | active (Energetic) |
|---|---|---|---|
| (8-4) years | 1400 calories | (1400-1600) calories | (1600-2000) calories |
| (13-9) year | 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 |
| older than 51 years | 2000 calories | (2200-2400) calories | (2400-2800) calories |
Calorie diet
Weight loss depends on the consumption of fewer calories than a person burns a day, often by following diets that provide less than the individual’s need for calories, as well as exercise. The following table shows examples of the number of doses allowed in a diet Over 1600 calories and 2,000 calories:
| Food groups | 1600 calories | 2000 calories | examples of servings |
|---|---|---|---|
| Nuts, seeds, and legumes | 3-4 servings per week | 4-5 servings per week | One-third cup of nuts, or half a cup of beans or peas, or two tablespoons of seed |
| Fats | Two servings per day | 2-3 servings per day | A tablespoon of mayonnaise or a teaspoon of vegetable oil |
| Vegetables | 3-4 servings daily | 4-5 servings daily | A cup of raw leafy vegetables, or half a cup of chopped raw vegetables, or cooked. |
| Low or fat-free dairy products | 2-3 servings per day | 2-3 servings per day | A glass of milk, free or low-fat milk, or low-fat or low-fat cheese with 6 dice on top of each other. |
| Low fat meat, poultry, and seafood | 85-170 mg daily | Less than 170 g per day | A piece of meat cooked with the size of a computer mouse, or a grilled fish the size of a checkbook. |
| fruits | 4 servings daily | 4-5 servings daily | Medium-sized fruit, or a quarter cup of dried fruit, or half a cup of fruit juice. |
| Cereals | 6 servings daily | 6-8 servings daily | Half a cup of cooked rice, pasta, or a piece of toast. |
Tips to help lose weight
There are many things to follow to help you lose weight, and here are some proven tips that contribute:
- Increased protein intake: High-protein diets increase the body’s calorie burning rate by 80-100 calories per day, help the protein resist cravings and reduce appetite. Protein is the most nutritious component of food. One study found that people who devote 30 percent of their daily calories to protein may have reduced their intake of calories by 441 calories a day.
- Avoid soft drinks, fruit juices: Where many studies have shown the association of drinking sugary beverages such as soft drinks, juices, chocolate milk with a high risk of obesity, and many diseases.
- Increase drinking water: Drinking water is one of the simplest and simplest ways to lose weight. Drinking two liters of water a day increases calories by 96 calories per day. Drinking half a liter of water half an hour before eating increases your weight by 44 %.
- Exercise: Low-calorie diets affect the burning rate negatively. This reduces the rate of metabolism and leads to muscle loss. In order to avoid this, the person must exercise in order to maintain his muscles, and the rate of burning his body for calories and increase, and advised to exercise in aerobic exercise, such as fast walking, and swimming to maintain public health.
- Reduce the consumption of refined carbohydrates: Reducing carbohydrate intake, especially refined carbohydrates, helps reduce appetite and weight loss. It also has health benefits, especially for people with diabetes and those with Metabolic Syndrome.
It should be noted that medical advice indicates that carbohydrates should not be completely eliminated from the diet.
Tips
You should consult a specialist before starting any diet to make sure you are ready for that.
