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.
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.
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.
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, lead
ing 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.
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.
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.
Image : Copyright (c) yuliya29 / 123RF Stock Photo
This post was Last Updated on February 12, 2018
care@dietburrp.com For Diet Consultation Learn More
View Comments
Hai payal
Im 29 and 153cm height. Im now 75 kgs. I want reduce atleast 3-5 kgs per mnth. Hw much calaories i shuld tak per day n hw much n shuld burn per day. Im palanning for a baby. I want to loose my weight without loosing my health. Could u pls help me? And im in saudi arabia.
Hi Priya,
Thanks for reading at Dietburrp. plz see this page - https://www.dietburrp.com/diet-services/ i need to analyze your current calorie intake and then subtract 500 cals from it, and burn 300 calories in a workout every day to lose around 3 kgs in a month.
Hello Payal,
Warm Greetings!!
My age is 25 , my height 5'6 (168 cm) and my weight is 76.
I am going to get marry in June. Please suggest me a way to reduce my weight soon. I want to maintain my weight as 68. Please help.
I am working in IT sector.
Thanks and Regards,
Rithunsi
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned in the article here - https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here - https://www.dietburrp.com/diet-services/
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article.
If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here - https://www.dietburrp.com/diet-services/
Hi...... I am Vinod.. My height is 155cms & weight is 66 kgs.. Please suggest me what type of diet plans can I follow, since I am from South India(Mangalore)
Hi,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned in the article https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/.
If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here - https://www.dietburrp.com/diet-services/
Hi Payal,
Asha Jyothi here, Age is 23 , height is 5 Inches , weight is 65 Kgs, not able to reduce weight eaven doing exercises or walking also , kindly mention wwhat BMI is standard for above, and suggest me can i go to gym, is it good, because if after stop gym is any any gain weight, pls suugest me and diet plan also suugest.
Thank you.
Hi Asha,
You can calculate your BMI here - https://www.dietburrp.com/body-analysis/
when you work out and burn calories in gym , or using any other activity, and then completly stop it , you might gain weight. the best way is whether or not you can continue gyming, but walk for 30 mins a day to be able to maintain thatt lost weight. You can follow the diet plan mentioned here - https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ .
Hi Payal,
My husband is 31 yrs old. He weights 97.5 kg and 5.7 inch tall. Doctor has suggested him to lose 30 kgs . I am 25 yrs old , 5.4" tall and weight 76. Kindly suggest a weight loss plan for both of us .
As he is working In between meals would not be possible.
Thank you
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here - https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page - https://www.dietburrp.com/diet-services/
I am 21 years old and 82 kg and i am 5.2tall...i need to reduce weight can u sugest me a deit chart
Hi,
Thank you for reading at Dietburrp. you can try following the diet chart mentioned here - https://www.dietburrp.com/indian-diet-plan-for-weight-loss/
if you wish to get a personalized diet plan to suit your lifestyle, food pattern , lifestyle and timings, Please see this page - https://www.dietburrp.com/diet-services/
Hi Payal,
I am Govind. Suggest me a good South Indian diet plan to be followed. I am 5.5 tall and weigh 72 kgs. I am 28 years old. I may not be able to follow to have snacks during mid mornings and evenings coz of my working environment. Hope u can help me on this.
Hi ,
Thank you for reading at Dietburrp. You can try following the diet chart mentioned here - https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/.
If you wish to get a personalized diet plan based on your food pattern, cuisine and timings and body response, please see this page - https://www.dietburrp.com/diet-services/
Hi Payal,
Can you suggest a low GI diet for weight loss for a diabetic. I am 59, diabetic , female, 5 ft 2, sedentary. I have fatty liver as well. I have heard that losing visceral fat helps control BS. Can you suggest a diet that would help me lose weight?
Can I replace my dinner with Glucerna SR? My BS exceeds 200 after supper even with 2 small dry chapathi and a small piece of chicken
Thank you
Susan
Hi Susan,
Thanks for reading at Dietburrp. Yes a low Gi diet would help you . Please see this chart , it is specially designed for diabetics and is low on GI to. -
But i seriously dont recommend any meal replacements as they can not be a permanent solution to your problem . i understanbd your concern of rising bsl after food . but you can still manage the BSL by walking for 10 - 15 mins after each meal and drinking a glass of warm water and lemon or green tea after meal. this increases the glucose uptake by blood cell and controls the sugar levels. try it for a week n test your sugars to know how well you are benefitting. if not , i am afraid you ll have to increas your medicine dosage with doctors advice.
sorry , missed the link , plz seee this - https://www.dietburrp.com/indian-diet-plan-for-diabetes/
Hello madam,
Hope you do well,
I have read some of the plans&ideas that you gave in this site it is really good and nice. Madam,I am at age of 20/m, and my weight is 90 kg. I am indeed trying reduce my weight but I can not do it correctly because I am studying in an residential college so, I could not able to control diet because food menu is being prepared by our college (mess food). Madam I really wanna reduce my weight up to 30-35 kg according to BMI. So, madam please kindly suggest me any ideas regarding towards it. Thank you.
Hi Dinesh ,
If the diet is not in your hands to control, atleast control on the quantity of food intake. do not over eat and get some fruits and veggies and have every 3 hourly, to avoid large quantity intake at meal times.
exercise is going to be your life saver ... join a gym if possible, if not, go for early morning or evening walks and jogs . this will help you lose weight
Hi Payal,
I am 25 years old, my weight is 91 kgs & BMI is 26.5 (overweight)
Every day i spend 15 mins for walking and 30 mins for simple workouts.
I want my BMI to be normal.
Last month i tried GM diet and reduced 7 kgs. Please advise whether GM diet is good.
If no, can please suggest me a diet plan?
Hi Leo,
Thank you for reading at dietburrp. Actually i do not advocate any crash diets, and GM diet is amongst them. they do more harm then good. you might lose weight but along with that you would also lose hair, glow on your skin and elasticity, making it look dull, rough and old. i would suggest you to change your exercise routine. read this article to know how you can increase the effectiveness of weight loss.
https://www.dietburrp.com/burning-body-fat-for-weight-loss/
Thank you Payal!
I'll change my workout routine as per your advise and let you know :)
Sorry i missed to mention my height. it is 6 feet 1 inch