Posts Tagged ‘ Intake ’

Fat Loss Secrets Focuses on Your Food Intake

January 21, 2011
By

Fat loss is an ordinary pursuit nowadays as scales persists to increase. Unfortunately, the way to losing fat and pounds is not a simple one for most. The perfect way to burn pounds is to boost the metabolism so it loses calories more effectively. Fat Loss programs are planned to assist you to lose weight and fat by modifying your eating routines. The program swears to help you burn calories. There are no counting calories and no accurate exercise options to follow. The fat loss secrets are basically present in what and how you eat. The fat loss diet is necessary and would boost your energy and metabolism so your body can lose fats and minerals most effectively.

These fat loss programs are accessible in the internet through a membership. Subscribers will gain access to the online weight loss websites that will show you the program gradually. There is also an alternative to add a second dietary regimen that gives additional secrets for quick and successful weight loss. When you are equipped with great information, you will be on your way to belly fat loss immediately. The major fat loss secrets include studying how to lose weight by changing calories. This program is effective where other fat loss diets do not since it actually deceives the body into burning excessive calories and fat.

These fat loss secrets assist each individual burn calories and lose weight much quicker than other fat loss regimens. The technique is simply a matter of eating more regularly to allow your fat burning metabolism working at peak efficiency. Other diets are not effective for some reasons. Low calorie diets are unproductive since they slow the metabolism. Low fat diets do not work since most individuals are eating more low fat food and gaining more weight. Low carbohydrates diets are limiting and leave the body feeling weary and starving. This regimen can work more successfully than all of these programs since you will modify your frequency of eating rather than the quantity of what you eat.

Fat loss programs are successful weight loss program that can aid you lose pounds faster. You can have immediate access to all of fat loss secrets for instant fat loss. Despite your weight loss goals, this answer can be worth the investment just because the removal of the buildup of toxins in your body can have numerous health advantages. Though, a sedentary lifestyle, overeating, poor eating habits, and a slow metabolism rate are more feasible as reasons for a person being overweight. Still, the truth remains that toxins can stop your body from absorbing the nutrients from processed food substances and causes it to.

Weight loss plan is a short-term solution, but assessments and testimonials have displayed good quality short-term results. Exercise is not involved in the plan, and few individuals consider it too hard to complete the diet. It is best utilized as an option that you can try out if diet, exercise, and other weight loss regimens have failed you. An alternative technique to fat loss secrets that many physicians and specialists claim are strategies that have worked with a 100% success rate on worst-case scenario clients, who are so overweight that almost all of them were in the urgent danger of dying. The strategies are not unusual, and they do not change your basic biological makeup.

Learn to Identify Dehydration Symptoms and Increase Your Daily Water Intake

January 21, 2011
By
Learn to Identify Dehydration Symptoms and Increase Your Daily Water IntakeEnlarge Image

Why is it important to maintain your daily water intake?

You may not think about dehydration symptoms often, but every time you are thirsty, your body is telling you that it feels dehydrated. Keeping track of your daily water intake is crucial to avoiding dehydration. Water is part of every body process, tissue, cell, and organ, and daily water intake is important to maintain many body functions and to avoid dehydration symptoms. It regulates your body temperature, removes waste from the body, carries nutrients and oxygen and glucose to the cells supplying energy, provides natural moisture to the skin and other organs, cushions joints, and helps strengthen muscles.

What are the major dehydration symptoms?

Regardless of the season, winter or summer, hot or cold, people of all ages are subject to dehydration. The most important key to avoiding dehydration is to drink fluids before you become thirsty. If you wait until you are thirsty, you have probably not met your ideal daily water intake, and it is likely you are already dehydrated.

Since the brain is approximately 75 percent water, it is understandable that early dehydration symptoms, caused by a drop of only 3 to 5 percent of water in the body, may include decreased energy and fatigue, headaches, and dizziness. Other dehydration symptoms may include dry lips, mouth, and skin; nausea; increased body temperature, which can cause heat stroke; and labored breathing. While severe dehydration can lead to more serious health problems, it can be easily avoided by monitoring your daily water intake.

What causes dehydration?

You may suffer from dehydration symptoms for a variety of reasons. Your body loses large amounts of water when you exercise, and so it is important to take frequent breaks to have a drink before continuing your workout. You will also need to increase your daily water intake if you are going to be outside for an extended period of time when the temperature is high. But even when it is cold outside, you still run the risk of dehydration if you do not take the time to drink water throughout your day. No matter what the weather, it is helpful to plan ahead and bring extra bottles of water with you when you go out for you and anyone else in your group.

Additionally, drinking alcoholic beverages or beverages that are high in caffeine, such as coffee or soda, can also dehydrate you, because they behave as diuretics. Therefore, it is important to drink extra water to offset this negative effect on your body. In addition, if you become sick, particularly if you experience a high fever, you are more likely to experience dehydration than when you are healthy. For this reason, it is always important to keep drinking water during an illness to avoid dehydration symptoms that can make you even sicker, even if you are not thirsty.

And remember to watch carefully for dehydration symptoms in young children and older adults, as both age groups have a high risk of suffering from dehydration. In addition, pregnant and nursing women need to increase their daily water intake to avoid dehydration symptoms and to stay healthy.

Tips to combat dehydration symptoms

If you are at home most of the day, fill a container with your water for the day. You can either drink your water plain or add flavoring to it. When the container is empty, you will know that you have met your goal for your daily water intake.
Keep a small bottle of water with you in your car, in your backpack, or at your desk to drink throughout the day. Only refill water bottles that are intended to be reused, and always wash your bottle thoroughly between uses so that your water is always fresh and clean.
Develop a “hydration habit” to keep your daily water intake consistent–a glass in the morning, at each meal, and before bed. If it helps, jot down a note each time you drink water so you can more easily keep track of how much water you’ve had to drink that day.
To help the rest of the family stay hydrated, serve a pitcher of water during meals.
If you notice dehydration symptoms in yourself or in someone you know, get to a water source immediately.

About the Author
Joseph Silva is the National Marketing Manager for DS Waters. He has been with DS Waters since 1996 and won several awards during his tenure there, including the International Bottled Water Association’s Route Salesperson of the Year for the western U.S. and the Best New Manager for DS Waters’ western division. DS Waters is a bottled water manufacturer and distributor of Crystal Springs, Alhambra, Kentwood Springs, Sparkletts, Hinckley Springs, Sierra Springs, and Belmont Springs. For more information on home or office water delivery, visit Water.com.

Recommended Daily Sodium Intake

January 2, 2011
By

Salt is an age old ingredient, used to add taste to the food and also as a preservative. Sodium and chlorine are two components of salt, out of which, sodium consumption should be given a special attention. Everyone of us is quite aware of the fact, that sodium should be consumed in less quantity. But, it has been observed that a large percentage of population consumes more than the recommended daily sodium intake. This sodium is mostly derived from table salt and processed foods.

Role of Sodium
Sodium plays an important role in the body, because it deals with maintaining water balance, transmitting nerve impulses and regulating muscle contraction and relaxation. Sodium also has a significant role in hydration, by promoting healthy functions of body cells. Sodium is responsible for pushing water into the body cells and potassium pushes the waste out of cell. This helps to maintain a balance of water in the body. Before knowing the recommended intake of sodium, let us first understand the dangers of high and low sodium intake.

Problems with High Intake of Sodium
Less consumption of sodium, has always been a part of the treatment required for lowering high blood pressure. Consuming sodium in an excessive manner directly leads to fatal health problems like heart disease, hypertension, stroke or kidney failure. Our kidneys are responsible for regulating the amount of sodium in our body. They conserve sodium when sodium level is low and they excrete sodium when it is high in amount. Inability of the kidneys to regulate the sodium level in the body, leads to accumulation of sodium in the body. One of the physical properties of sodium is, that it holds water. Thus, this excess sodium holds water, thereby, increasing the volume of the blood. This causes the heart to work harder, for moving the increased volume of blood through the blood vessels. Further, this leads to the increased pressure on the arteries i.e. high blood pressure.

As too much sodium is harmful for the human body, similarly low sodium intake can also cause problems. The deficiency of sodium is called as hyponatremia. This can cause severe consequences like seizure, coma or even death. Read more on, sodium deficiency. With so many health issues related to sodium intake, it is mandatory that every person is aware of the daily recommended sodium intake.

Recommended Daily Sodium Intake
There are various factors that govern the recommended daily intake of sodium, these include age and the health condition of an individual. People who are diagnosed with high blood pressure, need to cut down the sodium intake, than the recommended intake for an average adult. 500Mg per day is the minimum requirement of sodium to perform normal body function. The recommended sodium intake per day is less than 2,300mg. But since, many people consume table salt and processed foods in great amount, the recommended intake is set at an upper limit. The table given below gives the detailed amount of recommended intake of sodium for each age group.

Age Group
Recommended Sodium Intake
1 to 3
1000
4 to 8
1200
9 to 50
1500
51 to 70
1300
70+
1200

It is necessary for every individual that he/she meets the recommended intake of sodium, specially for children and hypertension patients. Hypertension patients should cut down the elevated sodium intake at the earliest and achieve the recommended intake.

To avoid excess consumption of sodium than the recommended daily sodium intake, one should cut down the sodium intake by eating fresh fruits, low-salt snacks and by avoiding excessive use of table salt, processed foods and foods high in sodium. Opt for healthy sources of sodium and substitutes for salt in a healthy and wise manner.

Fat Loss Secrets Focuses on Your Food Intake

December 31, 2010
By

Fat loss is an ordinary pursuit nowadays as scales persists to increase. Unfortunately, the way to losing fat and pounds is not a simple one for most. The perfect way to burn pounds is to boost the metabolism so it loses calories more effectively. Fat Loss programs are planned to assist you to lose weight and fat by modifying your eating routines. The program swears to help you burn calories. There are no counting calories and no accurate exercise options to follow. The fat loss secrets are basically present in what and how you eat. The fat loss diet is necessary and would boost your energy and metabolism so your body can lose fats and minerals most effectively.

These fat loss programs are accessible in the internet through a membership. Subscribers will gain access to the online weight loss websites that will show you the program gradually. There is also an alternative to add a second dietary regimen that gives additional secrets for quick and successful weight loss. When you are equipped with great information, you will be on your way to belly fat loss immediately. The major fat loss secrets include studying how to lose weight by changing calories. This program is effective where other fat loss diets do not since it actually deceives the body into burning excessive calories and fat.

These fat loss secrets assist each individual burn calories and lose weight much quicker than other fat loss regimens. The technique is simply a matter of eating more regularly to allow your fat burning metabolism working at peak efficiency. Other diets are not effective for some reasons. Low calorie diets are unproductive since they slow the metabolism. Low fat diets do not work since most individuals are eating more low fat food and gaining more weight. Low carbohydrates diets are limiting and leave the body feeling weary and starving. This regimen can work more successfully than all of these programs since you will modify your frequency of eating rather than the quantity of what you eat.

Fat loss programs are successful weight loss program that can aid you lose pounds faster. You can have immediate access to all of fat loss secrets for instant fat loss. Despite your weight loss goals, this answer can be worth the investment just because the removal of the buildup of toxins in your body can have numerous health advantages. Though, a sedentary lifestyle, overeating, poor eating habits, and a slow metabolism rate are more feasible as reasons for a person being overweight. Still, the truth remains that toxins can stop your body from absorbing the nutrients from processed food substances and causes it to.

Weight loss plan is a short-term solution, but assessments and testimonials have displayed good quality short-term results. Exercise is not involved in the plan, and few individuals consider it too hard to complete the diet. It is best utilized as an option that you can try out if diet, exercise, and other weight loss regimens have failed you. An alternative technique to fat loss secrets that many physicians and specialists claim are strategies that have worked with a 100% success rate on worst-case scenario clients, who are so overweight that almost all of them were in the urgent danger of dying. The strategies are not unusual, and they do not change your basic biological makeup.

Fat Loss Secrets Focuses on Your Food Intake

December 31, 2010
By

Fat loss is an ordinary pursuit nowadays as scales persists to increase. Unfortunately, the way to losing fat and pounds is not a simple one for most. The perfect way to burn pounds is to boost the metabolism so it loses calories more effectively. Fat Loss programs are planned to assist you to lose weight and fat by modifying your eating routines. The program swears to help you burn calories. There are no counting calories and no accurate exercise options to follow. The fat loss secrets are basically present in what and how you eat. The fat loss diet is necessary and would boost your energy and metabolism so your body can lose fats and minerals most effectively.

These fat loss programs are accessible in the internet through a membership. Subscribers will gain access to the online weight loss websites that will show you the program gradually. There is also an alternative to add a second dietary regimen that gives additional secrets for quick and successful weight loss. When you are equipped with great information, you will be on your way to belly fat loss immediately. The major fat loss secrets include studying how to lose weight by changing calories. This program is effective where other fat loss diets do not since it actually deceives the body into burning excessive calories and fat.

These fat loss secrets assist each individual burn calories and lose weight much quicker than other fat loss regimens. The technique is simply a matter of eating more regularly to allow your fat burning metabolism working at peak efficiency. Other diets are not effective for some reasons. Low calorie diets are unproductive since they slow the metabolism. Low fat diets do not work since most individuals are eating more low fat food and gaining more weight. Low carbohydrates diets are limiting and leave the body feeling weary and starving. This regimen can work more successfully than all of these programs since you will modify your frequency of eating rather than the quantity of what you eat.

Fat loss programs are successful weight loss program that can aid you lose pounds faster. You can have immediate access to all of fat loss secrets for instant fat loss. Despite your weight loss goals, this answer can be worth the investment just because the removal of the buildup of toxins in your body can have numerous health advantages. Though, a sedentary lifestyle, overeating, poor eating habits, and a slow metabolism rate are more feasible as reasons for a person being overweight. Still, the truth remains that toxins can stop your body from absorbing the nutrients from processed food substances and causes it to.

Weight loss plan is a short-term solution, but assessments and testimonials have displayed good quality short-term results. Exercise is not involved in the plan, and few individuals consider it too hard to complete the diet. It is best utilized as an option that you can try out if diet, exercise, and other weight loss regimens have failed you. An alternative technique to fat loss secrets that many physicians and specialists claim are strategies that have worked with a 100% success rate on worst-case scenario clients, who are so overweight that almost all of them were in the urgent danger of dying. The strategies are not unusual, and they do not change your basic biological makeup.

Tips For Minimizing Your Salt Intake

November 19, 2010
By

To maintain a healthy blood volume and correct balance of water and minerals in our body, we need salt, which is a combination of Sodium and Chloride. Actually it is sodium, being a mineral, which regulates the pressure of fluids in our body hence a higher intake of salt increases blood pressure. Increased blood pressure affects organs in our body like Kidney, which cleans the blood, Liver which helps in making new cells and Heart which is responsible for circulation. High sodium intake resulting in high blood pressure does not necessarily mean a low intake will result in low blood pressure. The safe way is to take salt in moderate quantities.

To fulfill our body’s requirement of sodium, we need about 1500 milligrams of it every day. The maximum that the experts recommend for an adult is 2300 milligram per day, which we can get from one teaspoon of salt. We get the required quantity of sodium from the salt we take in our normal diet. According to a research, an American normally consumes 4000-6000 milligrams of sodium in a day. Pregnant women are the only exception, because they need higher dose of sodium during the pregnancy period.

Sodium occurs naturally in most of the essential foods that we eat daily, like meats, grains, dairy products, vegetables and nuts. Sodium is also present in moderate to large quantities in packaged and processed foods. A study shows that our intake of sodium from table salt is just 5 per cent and 6 per cent from the essential foods and where as 90 per cent comes from the packaged and processed foods.

Few tips to minimize our daily intake of salt:

1. In order to satisfy your taste buds, flavor your foods with herbs such as garlic, oregano, basil etc. Always sprinkle salt in the end when cooking food. This way you will use less salt and retain the taste.

2. Remember ‘Low Fat’ or ‘Low Calorie’ packaged foods have extra sodium to compensate for the missing flavoring agents. Try to avoid fast food or order smaller quantities.

3. Packaged and processed foods have extra quantities to increase shelf life. Always read the label for nutritional values. Foods containing large quantities of MSG, baking soda, baking powder or other ingredients having sodium are to be avoided.

4. Make a habit of choosing ‘Low-on-sodium’ soups, snacks, butter and frozen foods.

5. Packed pickles, olives etc. are rich in sodium content, as they are soaked in brine and saturated in salt.

6. Fresh and green vegetables, fresh cut meat and fish are better for health. If you have to use canned raw vegetables, rinse them thoroughly under running water to remove the extra salt.

Though it looks like an insignificant thing, salt has a major role in keeping our body healthy. It can be a preservative for packaged foods, but an extra pinch of salt does not preserve our vital organs. So keep your taste buds under control to keep your health under control.

If you would like a free session with expert Personal Trainers or to hire a Personal Trainer, visit Personal Training Sydney.

Calorie Intake Chart

October 25, 2010
By

The recommended daily calorie intake chart is published by various health organizations worldwide. The daily calorie intake varies mainly according to age, gender, genetics, height, weight, environment, diet, body-fat percentage, urge to lose weight and physical activity. So, a calorie intake chart for women will be different from the calorie intake chart for men and children. The following figures describe the suggested average daily calorie intake:

Adult Men – 2500
Adult Women – 2000
Children Aged Between 5 to 10 – 1800
Calorie Intake Chart for Women

‘How many calories should I eat’ is a common question asked by women. Roughly speaking, a non active woman requires approximately 1200-1300 calories per day while an active woman needs about 1400-1600 calories per day to perform the most basic activities and maintain the body mechanism. In any case, minimum level of calorie intake should not be below 1200 calories per day. To determine daily calorie intake for men and women, you have to use a simple formula called Harris-Benedict Principle to determine the basal metabolic rate (BMR), which in turn can inform you on the amount of energy required by the body for the daily functions.

BMR for adult women = 655 + (9.6 * weight in kgs) + (1.8 * height in cm) – (4.7 * age in years)
or
BMR for adult women = 655 + (4.35 * weight in pounds) + ( 4.7 * height in inches) – (4.7 * age in years)

Once the calorie intake required by women is calculated, you can use the following calorie intake chart to calculate the required daily calorie intake for women, in accordance with the body activity.

Daily Requirement of Calories: Men and Women

Type of Physical Activity
Daily Calorie Needed
Very little or no exercise
BMR * 1.2
Light exercise:1-3 days per week
BMR * 1.375
Moderate exercise: 3-5 days per week
BMR * 1.55
Heavy exercise: almost everyday
BMR * 1.725
Very heavy exercise: twice a day or extra heavy workout
BMR * 1.9

After above calculations, women can get the number of calories required per day, to maintain the current weight. Those who are interested in losing weight, they should consume less calories than the above number. If you burn calories with the help of proper exercises and if the number of calories burnt is more than the number of calories consumed, then only weight loss can be noticed. Read more on daily calorie intake for women to lose weight.

Calorie Intake Chart for Men

Men with lesser activity will need to consume lesser calories, while men with higher activity will need to consume more calories.

The Harris Benedict Calorie Needs Formula for Men:

First, calculate your BMI according to this formula:

66 + (13.7 x weight in kilos) + (5 x height in centimeters) – (6.8 x age in years)

[Note: 1 inch = 2.54 centimeters. 1 kilo = 2.2 pounds]

and then to calculate your daily calorie needs, multiply your BMI by the appropriate activity multiplier, as explained in the above table.

Calorie Intake Chart for Children

Children under five need diets that contain desirable amounts of good fat. Low fat diets are recommended for older children. Obesity is the major problem today. The following calorie intake chart for children gives a rough guideline to the daily calorie needs of boys and girls at different ages. Active kids may need more calories while inactive kids may require less.

Daily Requirement of Calories: Children

Age
Daily Calorie Intake for Boys
Daily Calorie Intake for Girls
1-3
1230
1165
4-6
1715
1545
7-10
1970
1740
11-14
2220
1845
15-18
2755
2110
Adults
2550
1940

Here is a recommended calorie intake chart according to age groups.

Age Groups
Daily Calorie Needs: Male
Daily Calorie Needs: Women
19-59
2550
1940
60-74
2350
1900
75+
2100
1810

Read more on average daily calorie requirements.

You can prepare a calorie intake chart for yourself to keep a track on the daily calorie count. The chart will include food items consumed at breakfast, morning snack, lunch, evening snack and dinner along with the number of calories consumed. This can be your daily calorie tracker. On-line calorie calculators are available for those who are unable to keep an account of what they eat and how much they eat. The calorie intake chart is helpful to determine the required number of calories to maintain your current weight, to lose weight and to gain weight.

Calorie Intake to Lose Weight

September 10, 2010
By

When we eat food, it undergoes digestion and metabolism in our body to generate energy, which is stored or consumed by the body for its general functioning. Calorie is the earliest known unit of energy and hence, there is a general conception regarding “calorie intake” which actually signifies energy intake. Here’s how to find what is the required calorie intake to lose weight.

How to Determine Calorie Intake to Lose Weight?

The best answer to the question is that it’s relative! But, if you insist on numbers, it’s said that the average requirement for a woman is to consume 1500 calories a day and that for a man, it’s 2000 calories a day. But, this is an unsatisfactory answer. This is completely based on the law of averages, and for those on the extremes, this data is irrelevant.

How to Count Calorie Intake to Lose Weight?

The basic principle of losing weight, is to burn more calories than you eat. In other words, it’s essential to maintain a calorie deficit between calories consumed and calories burnt. This is similar to spending more than you earn. Now, to know daily calorie intake to lose weight, you must first know the calories in 1 lb of fat. There are approximately 3,500 calories in 1 lb fat. This means you need to burn 3,500 calories of energy to achieve a pound of fat loss. If you wish to lose weight, you must attempt it step-wise.

Step #1
First of all, you need to know how many calories, you must consume to support your body weight. For that, you need to know your Basal Metabolic Rate (BMR). BMR is defined as the number of calories, the body uses a day in performing basic, life-sustaining functions like keeping the heart beating, breathing, maintaining kidney and liver function, etc. One of the ways of calculating BMR is by the Harris-Benedict formula as given below:

For Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) – (6.8 x age in years)

For Women: BMR = 65 + (9.6 x wt in kg) + (1.8 x ht in cm) – (4.7 x age in years)

Therefore, the caloric intake to lose weight for men will be calculated differently as compared to the calorie intake to lose weight for women.

Step #2
Next, you need to calculate the Total Daily Energy Expenditure (TDEE). To calculate TDEE, multiply the BMR by a factor that corresponds to the level of activity you are involved in everyday. The following table gives the multiplication factors corresponding to the level of activity.

Amount of Exercise
Total Daily Energy Expenditure (TDEE)
Very less or no exercise at all, mostly desk job
TDEE = 1.2 x BMR
Somewhat active, exercise 1 to 3 times per week
TDEE = 1.375 x BMR
Moderately active, exercise 3 to 5 Times Per Week
TDEE = 1.55 x BMR
Heavy exercise, sports 6 to 7 times per week
TDEE = 1.725 x BMR
Very heavy exercise, physical job, training twice a day
TDEE = 1.9 x BMR

Now, for example if you come in the first category and your BMR is 2,000, then the TDEE for you would be 2,400 calories per day. This means that you burn a total of 2,400 calories in a day of normal routine.

Step #3
Set a target for a small period. The target must be realistic and for a brief period only. Ideally, it should be to lose 1 lbs per week. If you want to know the calorie intake to lose weight fast, set a target of 2 lbs per week. If you choose to shed 1 lb of fat in a week, then you must create a deficit of 3,500 calories per week, or a deficit of 500 calories per day, i.e. if you burn 2,400 calories a day, then you must restrict the calorie intake to not more than 1,900 calories.

Step #4
You can achieve the above deficit, either by reducing the daily intake or by increasing the TDEE, or using a combination of the two may be the best way for you. That is, by marginally dropping food intake and gradually increasing fat burning exercises. Trying to increase the physical activity and maintaining food intake is a highly advisable option, rather than dropping the food intake or choosing starvation. Another option is to consume negative calorie foods. The body spends more energy on digestion and the metabolism process of these foods, as compared to the energy generated as a byproduct of the process itself. In other words, it is an endothermic process. Read more on how many calories should I eat to lose weight.

I hope your query on ‘how to count calorie intake to lose weight?’, is answered. The concept of BMR and TDEE should be very helpful in going a long way in helping you manage your calorie intake to lose weight.

Recommended Calorie Intake

September 7, 2010
By

The word ‘calorie’ has become a buzz word of the society. It’s good that people, especially women are becoming more and more calorie conscious. In this technically advanced modern world, we follow a sedentary lifestyle, which no more allows us for a handsome calorie intake. The daily calorie intake varies mainly according to age, body-fat percentage, diet, environment, gender, genetic factors, height, present weight, physical activity and urge to lose weight. This article deals with recommended calorie intake for men and women.

Before taking a look at the recommended calorie intake for men and women, you should keep in mind that eating just the required number of calories is not enough. Following a balanced diet is essential if you want to lead a healthy and active life. The calories consumed should come from healthy sources, so that, all the nutritional requirements of the body are fulfilled. The healthy sources of calories like carbohydrates, proteins, vitamins and minerals can offer you the necessary energy required for daily activities.

Recommended Calories per Day

Recommended calorie intake chart for women and men will be different. The normal average daily calorie intake is described below.

Adult women – 2000
Adult men – 2500
Children Aged Between 5 to10 – 1800
People always ask me the same question, ‘How many calories should I eat’. It’s not easy to answer this question in one sentence. To determine daily calorie intake for men and women, first you have to calculate the basal metabolic rate (BMR), by using a simple formula called Harris-Benedict Principle. The BMR in turn can inform you on the amount of energy required by the body for the daily functions, i.e. Daily calorie intake.

BMR for women:

BMR for adult women = 655 + (9.6 * weight in kgs) + (1.8 * height in cm) – (4.7 * age in years)
or
BMR for adult women = 655 + (4.35 * weight in pounds) + ( 4.7 * height in inches) – (4.7 * age in years)

BMR for Men:

66 + (13.7 x weight in kilos) + (5 x height in centimeters) – (6.8 x age in years)

[Note: 1 inch = 2.54 centimeters. 1 kilo = 2.2 pounds]

First, find out your BMR according to the formulas and then to know your daily calorie needs, multiply your BMR by the appropriate activity multiplier, as explained in the chart below.

Recommended Calorie Intake Chart: Men and Women

Level of Physical Activity
Daily Calorie Required
Very heavy exercise: twice a day or extra heavy workout
BMR * 1.9
Heavy exercise: almost everyday
BMR * 1.725
Moderate exercise: 3 – 5 days per week
BMR * 1.55
Light exercise:1 – 3 days per week
BMR * 1.375
Very little or no exercise
BMR * 1.2

The above calculations can help men and women to get the required number of calories per day which can maintain their current weight. Men and women interested in losing weight, should consume less calories than the above calculated number. Remember, if the number of calories burnt is more than the number of calories consumed, then only weight loss is possible. Regular exercises are as important as balanced diet. Here is a recommended calorie intake chart for adults according to age groups.

Age Groups
Daily Recommended Calorie Intake: Male
Daily Recommended Calorie Intake: Women
19 – 59
2550
1940
60 – 74
2350
1900
75+
2100
1810

Read more on recommended calorie intake for women

To avoid obesity and the consequent health complications, diet and exercise are necessary. Good eating habits like avoiding junk food, avoiding excess alcohol and smoking, avoiding late nights, following regular lunch breaks, not skipping breakfast, etc. are necessary to enjoy a healthy life. Along with regular exercise and healthy food habits, if you can manage to maintain your daily calorie intake according to the recommended calorie intake, then you won’t need a doctor every now and then.

To Burn Fat Belly – Realign The Dietary Intake That Will Prompt The Burning Of Fat

June 10, 2010
By

If you wish to know how to burn fat, belly fat in particular, then you’ll need to pick a fat loss system that can deliver rapid weight loss results.

Regardless of whether you have a significant amount of pounds to burn or you basically have a few pounds to burn, belly fat is a telltale indication of an unhealthy individual. Research has linked a enlarged midsection to an increasing risk of premature death.

So the time to take definitive action is now. You need to employ whatever shock measures are necessary in order to burn fat belly problems away once and for all.

The good thing is that you will lose belly fat immediately without subjecting yourself to any of the deprivation associated with most usual extreme diets out there.

Shifting calories is a new discovery in dietary science. Shifting calories is a qualitative diet, not a quantitative one. In other words, the emphasis of this type of diet is not on the amount of the food which you have, but on the type of foods which you partake of.

You may partake of as much food as you like during four daily mealtimes which are distributed evenly throughout the day. You’ll be having a variety of foods from each four major food groups while on the diet plan. The caveat is that these foods, belonging to different food groups, may not merely be consumed whenever you want them. These must be eaten in different sequences in which the grouping of calories is rotated from one meal to another.

You can shed almost 1 pound every day if you learn about how to burn fat belly problems away in this manner.

How would you like to lose nine pounds over the course of the next eleven days? There’s a new fat reduction plan available called The Calorie Shifting Diet which can make this a reality.

The manner whereby the Calorie Shifting Diet functions is that you switch the groupings of calories which you have, from one meal to the next. In other words, you are allowed to consume a balanced variety of different foods from all of the four major food groups. And you are allowed to consume them in unlimited amount without tracking carbohydrates and calories. The only “catch”, if you will, is that you will need to separate out the foods from each food group and consume them in unique sets at varying times of the day. For example, you might eat food from the bread and meat groups at one meal, and at the following meal you might consume only dairy, and then the following meal might consist of vegetables and dairy at the next. And this grouping is always changing, daily, from meal to meal.

What this essentially achieves after all is a phased approach to intentionally triggered fat burning. The body responds to the deficiency of one nutrient by tapping into its fat reserves. And then you immediately reintroduce the missing nutrient into your diet by the time the fat burning has already initiated. But before the human body has the opportunity to “recover” and switch back to a “normal” metabolic rate, you would then withhold a different nutrient, and the human body will be able to sustain its fat burning mode by virtue of the fact that it now recognizes the deficiency of that nutrient.

Thus what you are doing is inducing a cyclical fat burning mode, not by cutting out one nutrient of your diet like carbs, but by just engaging in bouts of nutritional deprivation in short microbursts, just long enough to induce fat burning, but not long enough to really deny you of the essential nutrients that your body will need in order to maintain a balanced diet.

By: Pauline McCluskey

If you couple these guaranteed methods how to burn fat belly with the highly successful Calorie Shifting Diet, do you realize just how quickly you will lose weight?

Powered by Yahoo! Answers

Local Events, Concerts, Tickets
Events by Eventful