It is very important to manage your calorie intake whether you want to gain some extra pounds or shed some major mass, however many of us often fail to manage the calorie intake and loose control over our weight.
Managing calorie intake not only helps to manage our body weight in addition to that it also develops and promotes a healthy lifestyle.
Here are few tips to manage your calorie intake and gain full control of your body.
How to calculate your calorie intake requirement?
Your calorie intake requirement depends on your age, weight, height, activity level and gender.
If you are a woman between the ages of 19 and 30 living a inactive lifestyle, you need about 2,000 calories per day to maintain your weight, while you will need 2,400 calories if you are living an active lifestyle.
A sedentary man in the same age range needs 2,400 calories, while he needs 3,000 calories if he has an active lifestyle
Here are few tips to manage your calorie intake.
Knowing how many calories you need and burning more calories than you eat is called portion control.
Portion control does not mean you have to starve yourself and eat tiny potions of everything unlike it means to replace unhealthy food with healthy food .
For example if you want to loose weight avoid eating fast foods and refined grains, like white bread. While you’re at it, cut down on sodium (salt), too. Most of us get too much, raising our chances of high blood pressure and heart and kidney disease.
Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart.
Instead of baked goods and cereals with all white or refined grains, make at least half of your grains whole grains.
Drink more water to manage your calorie intake
Dehydration can be dangerous and cause failure of the bodies’ vital systems in severe cases, but even mild dehydration can make you lethargic and lacking in energy. Water is the best tool for hydration as it is free of calories and therefore will not cause weight gain, cheap or even free and easily available
For a healthy adult in a temperate climate, The Institute of Medicine have suggested that an adequate intake of fluid is around 3 litres for men and 2.2 litres for women per day.
Change the way you drink. Sports drinks, flavoured waters and many processed fruit juices have added sugar, which also means added calories.
Cut soda out off your diet or reduce intake to one per day, reach for water most of the time, and liven up its taste with a garnish of lemon or lime
Here’s a video on how water is important to manage your calorie intake.
Read labels of your food to manage your calorie intake
It is very important to decode the nutrition label of what you eat
The label tells you about calories and nutritional value. Nutritional value refers to how many vitamins, minerals and other nutrients are in the food you eat. When a food has 5 percent or less of the recommended daily value of a nutrient, it is low, but it’s considered high in the nutrient when it contains 20 percent or more of the recommended daily value
Look at the calories focus more on Calcium, iron, fiber, vitamin A, vitamin C rather than sugar and sodium
Focus on nutritious choices to maximize the quality of the calories you consume.
We are very much certain that these tips can help you manage your calorie intake.
Few Points to be mentioned
Never start a diet or exercise program without first consulting a health-care professional, who can evaluate your health and determine the exercise that’s appropriate for your current fitness level.
Refine your calorie planning with the helped of a trained nutritionist. Discuss with the nutritionist how the quality of calories impact health, as there is ongoing debate whether the quality of calories consumed is as crucial to weight management as how many are taken in each day.