The best way to calculate calories to lose weight and maintain stable health

Calculating calories consumed is a good solution for those who want to lose weight and build muscle, but not everyone needs to do that.

There has been much debate about whether calculating calories is a good way to become healthier, or to lose weight, or not. Some experts say counting calories can lead to excess diet and cause symptoms like digestive disorders. Other experts agree that counting calories is an effective way to lose weight.

If one thing is for sure, there is no way to be considered the "best" to become healthy or to lose weight. It's like some people feel healthier thanks to HIIT workouts, while others are more suited to running - and others don't like them at all - some will simply succeed with the calorie counting method , and some won't.

There is no "best" way to become healthy or lose weight.

In this article, based on CNET, we will discuss how to calculate calories in the most reasonable way to bring the maximum effect in helping you achieve health goals , which can be applied. Using this method, the circumstances do not, and how should begin.

Calculate calories to lose or gain weight

Weight management is simply a game in which you have to balance between calories intake and calories burned. A calorie is a measure of how much energy a dish or drink brings. The same unit of measurement can be used to indicate the amount of energy you consume in a day (calories burned).

To lose weight, you have to burn more calories than you consume, and to gain weight, you have to consume more calories than you burn. If you want to change your weight in any direction, you'll need to make a plan to compensate or use calories - and to make sure you're following that plan, you need to keep track of your calories burned and burned. You can balance calories as you wish by counting calories burned and burned.

For example, you want to lose 10 pounds (about 4.5kg) in 10 weeks (1 pound per week, or about 450g). 1 pound of body fat equals about 3,500 calories, although this number may vary for different people, depending on fat density and changes in body composition over time.

Based on an estimate of 3,500 calories, you must plan to consume 3,500 calories per week to lose 1 pound. There are several ways:

1. Reduce 500 calories out of total daily calorie intake.
2. Increase the number or intensity of exercises to burn 500 calories a day.
3. Combining both: for example, reduce calories consumed by 250 calories / day and burn 250 calories / day through exercise.

In general, every weight loss program is geared towards changing your calorie balance through diet and exercise habits, though they can "camouflage" in other forms of tactics, such as intermittent fasting. , or eliminate some food groups.

When to use the method of calculating calories, when not

Calorie calculator is not a solution for everyone.

Calorie calculator is not a solution for everyone. It also does not apply to all forms of eating tracking. Some people just want to eat and enjoy food without worrying about their calorie value. Some don't have the time or effort to count calories (most of us are in this!), And others have health goals but don't need to count calories.

Calorie calculator can be used in the following cases:

1. Your goal is to lose or gain weight seriously
2. You want a simple, no-frills way to track your diet.
3. You need to monitor the eating process for medical reasons.

Calorie calculator is not the best solution in the cases:

1. You want to change the composition of substances in the body
2. You want or need to monitor micronutrients, like a specific vitamin or mineral
3. You have a history of eating disorders, and you feel compelled to cut your calories significantly to unhealthy levels.
4. Not sure how many calories you need to get yourself.

The best way to start counting calories

The first thing you need to do is determine how many calories you need each day. Calorie counting doesn't help if you eat too little or too much. The best way to determine the number of calories allowed to consume each day is to consult a dietician, a doctor, or a registered dietitian who can rely on weight, height, and calendar. Use your health, and your goals, to get a good number of calories each day.

If that is not possible, you can use an online calorie calculator, like the Mayo Clinic calculator. Most calorie calculators use the same formula called the Mifflin-St Jeor equation, which includes gender, height, weight, age, and activity level. According to the Mayo Clinic calorie calculator website, other factors also affect your daily calorie needs. Pregnancy, illness, and work are all involved.

Once you have the right number, you can start counting calories. To create a calorie use plan, eat fewer calories than you need to maintain, and to make a calorie compensation plan, eat more. You can track it by writing it in your notebook, or using the calorie calculator app.

Record the number of calories in canned food

It is very easy to count calories in packaged foods: look at the nutrition label and write down the calories on it. However, don't forget to read the serving number carefully - if you eat 2 servings, you must double the number of calories listed on the label.

Record the calories of fresh food

Tracking calories in fresh foods is a bit more difficult, because they have no nutritional labels at all. But their calorie data is plentiful online. You can find almost all foods on the FDA FoodCentral database to see their nutrition information. Most food tracking apps also have huge databases about nutrition, so don't worry if you don't see the nutrition label when eating fresh foods.

Record the number of calories in restaurant dishes

Recording calories in restaurant dishes can be difficult if the restaurant is not on a large chain. In 2018, the FDA required every home with more than 20 branches to disclose calorie information for every menu item, so it would be easier if you ate at a regional or international restaurant chain. . Local restaurants are not required to disclose your calorie index, but if you ask the waiter, they may give you some answers.

Record the number of calories in the drink

Do not forget to count calories in the drinks you drink during the day. Unless you only drink plain water and zero-calorie drinks (including black coffee and unsweetened tea or milk), your drink will also contribute a small amount of calories to your body every day. Make sure to count calories from ice cream in coffee, sports drinks, alcoholic beverages, soda, and juice.

Calories do not reflect the quality of the meal

Although calories are intended for weight loss or intentional weight gain, they do not show anything related to micronutrients. The quality of the meal is just as important as the number of calories you eat each day: where your intake comes from will make a big difference in your health. A calorie is not just a simple measurement unit when studying the effect of food on health.

If you want to be in good health all you can do is pay attention to your calorie intake.

One part of a 100-calorie almond will affect the body in a very different way than a portion of a 100-calorie pastry. Almonds have fiber, protein, healthy fats, vitamins, and minerals; while cakes are mostly sugar and saturated fat. A bowl of almonds will give you full energy; while a fragrant sweet cake can spike your blood sugar levels - and that's just the short-term effects.

In the long run, almonds offer health benefits like controlling blood sugar and lowering cholesterol levels. Many spices in cakes - such as sugar, fructose-rich corn syrup, and hydrogenated oils . have all been shown to increase the risk of cardiovascular disease.

The best part is that when your diet is full of fruits, vegetables, whole grains, lean protein, and healthy fats, the calories you need to eat are naturally reduced. You will still be full, but the calorie content of that meal is significantly lower because nutritious foods tend to have lower calorie density than processed, high-fat, or sugary foods.

If you want to have good health, prevent cardiovascular disease, maintain a toned body . the best thing you can do is pay attention to both the calorie intake and the quality of the foods you are eating.