Calories – a word you often come across when watching your weight. Counting calories is a healthy habit and quite the fashionable trend. Just knowing the word or counting calories will not help though. Here is some more information on how calories work. This will bring you a step closer to your health goal.
Calories -What are they?
Every living being requires energy to survive. A calorie was first defined by Professor Clement in 1824 as a measurement or unit of energy. Almost everything we eat, except water, provides us with calories. Every food contains some macro and micro nutrients, which, apart from providing calories, have an important role to play in our metabolism.
1 gm of carbohydrate = 4 calories
1 gm of fat = 9 calories
and 1 gm of protein = 4 calories
In terms of micro nutrients, vitamins, minerals, fiber and some plant chemicals do not supply calories.
Calories – How many do you need?
Calorie requirement of every individual is decided based on factors like height, age, weight, sex, the daily activity level and your body composition. The recommended average daily calorie intake is of 1940 calories for women and 2550 for men. Larger people with more muscle, need more calories. Calculate your basic cal requirement.
Calories and weight loss?
For weight loss, it is essential to consume lesser calories and burn excess ones that are stored in the body as fat.
A] Consuming lesser calories – this can be done by keeping a track of calories you consume throughout the day. Simply substitute high calorie food (fried, otherwise fatty, sugar-laden food) with fiber-rich, low-calorie food (whole grain cereals, veggies, fruits, green leafy vegetables). High fiber food also helps you in cutting down on the quantity intake, leading to further calorie reduction. Subtracting 500 calories every day will lead to 500 gm weight loss per week. You may be interested in a sample 1200 cals Indian diet plan for weight loss .
B] Burning excess calories – Increase your physical activity level by changing your lifestyle. Take up an exercise that suits your body and age. Exercise like jogging, running, walking, swimming, gymming and cycling will help in losing those extra calories.
What if I go on an extremely low calorie diet for speedy weight loss?
A very low calorie diet is the gateway to ill-health. It may give you great results in the beginning but, it ultimately leads to muscle loss, fat storage and a slower metabolism. In extreme cases it may also lead to gall stones and cardiac problems. Consuming a minimum of 1100 – 1200 calorie diet every day is the recommendation by medical authorities.
If you are already consuming only a 1200 calorie diet, do not reduce your calorie intake any further. Instead, try to burn around 300 calories through exercise or any sport. Get active by taking the stairs instead of the elevator. Walk from office to your home.
Is the source of the calorie important?
Well, a calorie is a calorie is a calorie… but the calories derived from protein and carbohydrates are considered to be healthier, as a more complex process is required in processing these calories which in turn increase your BMR.
These macro nutrients also have some very important roles to play in the body mechanism.
Fat provides more calories in comparison to carbs and protein. Fat is processed in a simple way, makes body system sluggish. The excess calories are easily converted to fat and this results in weight gain. [You may be interested in reading our article butter vs margarine].
Calories remains a common factor of consideration in case of weight loss, weight gain and weight maintenance. It is all about how you apply the mechanics of calories.
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I m 21 and my height is 5.2ft…and weight is 46kg..I need more weight and height also…plz hlp me…..
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
for height check this – https://www.dietburrp.com/tips-to-increase-height-fast-and-naturally/
Hello ma’m, I’m 22 year old guy, my wight is 53 kg & hieght is 5.5 ft. I do exercise daily. I want to gain weight but I have failed so please tell me what should i do ? I m waiting for your reply. Thank you.
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi,
my weight is 90 kgs, heigh 5.8 ft, suggest me what type of diet is better to reduce weight
my age is 26years.
Thank you.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi i am 34 yrs old female my weight is 70 kgs i delivered my 2nd baby in july 2016 i have mild polycystic ovaries intries many diets n changed my lifestyle but unable to lose weight actully i am underweight by muscle weight n overweight by fat i had visited diet n nutri specialist in june 2016 during my pregnancy i gained 6 kgs after delivery n i hv problem of gestational diabetes m worrying coz i tried ket diet for 2 wks but i didnt lose single kg of weight plz suggest me some diet plans
you should try a balanced approach towards weight loss. try this- https://www.dietburrp.com/?s=1200 based on your cuisine
Asalam u alykum
My nameis amina summer. My weight is 40 kg and height is 5.4 ..andi want to gain weight. .. Please gibe me balance diet chart
Thanks
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
hi mam i am 22 yrs old girl form tamilnadu my height is 178 cm anh weight is 118 kgs due to heavy weight i have irrugular periods that is once in 6 months i also hav high pressure i have to reduce my weight to 75 kg when i was 20 i tried some energy drink and lost 30kg bt when i stopped using that products i again become over weight no i find it very difficult to loose my weight bcoz of this i am very much depressed plz suggess me some ideas to loose weight and become ideal
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hello mam its Manish Sharma here from Delhi actually maa’m I’m too skinny my weight is abt 47 kg my age is 20 and height is 5 ft 2 inch sort of mam i want to gain weight can you plzz suggest me a diet plan or some tips it will be helpful for meI’m a college student
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi mam,
I m Ramya My age is 32 height 5 feet weight 100 kgs I ‘ve thyroid n taking medicine. Suggest me south Indian diet plan to reduce weight
Hi Ramya ,
check this – https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
Hi i am 25 yrs my weight is 71 kgs i delivered my 1st baby in apr 2017.. during my pregnancy i gained 15 kgs..i tried diet & walking for 1 month but i didnt lose 1 kg of weight..please suggest me diet plans to weight loss..
Hi Kavi,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.