Is Calories Management useful for health?

Keeping your weight in the normal range is an important part of healthy aging. Many factors can affect your weight, including your genes, age,calories intake, gender, lifestyle, family habits, culture, sleep, food and even where you live and work . Some of these factors can make it hard to maintain or achieve a healthy weight .For your desired fitness goal ,calorie is the main unit which you have to monitor in real time .
Today we will understand the importance of calculating calories.

Firstly we understand about calories ?

Calorie is a unit of energy ,to measure the amount of energy present in the specific amount of food and drink. When you eat food, you are consuming the energy that is stored within the protein, carbohydrate, and fat molecules of that food. In nutrition and food science,the term calorie generally used in publications and package labels to express.The energy value of foods in per serving or per weight. Packaged foods and drinks always has to mentioned calorie related data on the labels.

Calorie management

Now after understanding calorie you need to under stand about its mathematics . Calorie counting is a method of keeping track of the number of calories
you eat in order to maintain your weight. Calorie counting helps you understand how many calories are in the foods you eat and helps you adjust your eating habits accordingly.simple rules about calories by which weight loss and weight gain can be explained .

1.If you eat more calories than you burn you will gain weight.

2.If you burn more calorie than you eat you will lose weight.

3.If you eat the same amount of calories that you burn your weight will not change.

For more information in managing your weight,calorie counting can also help with other health concerns. Some people are genetically predisposed to being overweight or obese,
but not necessarily at the correct weight for their height and build.

Keeping track of the calories you eat is one way to make sure that you are getting the proper amount of nutrition while avoiding overindulging and becoming overweight or obese from overeating.

Now you will learn about calorie counting method

Calories counting is a way to keep track of the number of calorie you eat each day. You can find calories in almost all types of foods, and many apps are available to help you keep track of your intake.
When counting calories, think in terms of how many grams of carbohydrates, protein, fat, vitamins, and minerals are in every food you eat. This information can then be used to calculate how many calorie are in that food.

Benefits of calorie counting

If you want to lose weight, calorie counting can be a useful tool. Studies have shown that people who closely track their food intake tend to eat fewer calorie than people who are less conscious of what they’re eating.Calorie counting can be a helpful tool when trying to lose weight or maintain a healthy weight while avoiding overindulging in food. Many people prefer to keep track of their calories in this way as a method of dietary self-regulation, while others do it for health reasons.keep in mind that calorie counting is just one method for managing your weight. Other things, like portion control and exercise, are just as important.

Out of the Box

Some selected and proven Calories management points by the expert for your goal achievement of fat loss.We tried to find out some points which will help you in reducing weight .

Count the Calories

Eat big and bulky to become small and slim.

When you choose “big” foods like fruits, vegetables, salads and soups, which are bulked up by fiber and water, you’re eating a lot of food that fills you up, but not a lot of calories. “Little” foods (lots of calories packed into tiny, unsatisfying portions) include cheeses, sugar-rich snacks, and dry foods like crackers and cookies, including fat-free varieties). They are small in size but dense with calories. Many studies show that hunger tends to be satisfied by a certain volume of food — about 4 to 5 pounds daily. And it doesn’t matter how many calories are packed into each pound. Once we’re full, we stop eating. “So the trick,” explains Pritikin dietitian Jeff Novick, “is to fill up without eating an excessive amount of calories. For about 400 calories, you can eat a junior cheeseburger or a big hearty bowl of pasta topped with two cups of roasted vegetables.”

Cheat smart.

When you’re craving the fat-rich, calorie-rich stuff, you can use the low-calorie-dense foods to not only limit damage but also enjoy the food more. For example, cut down on the number of chips you eat by pairing each bite with lots of chunky, filling (but low in calories) fresh salsa. If you want a little fat, like olive oil or guacamole, balance it with foods like salads and other vegetables that are very low in calorie density.

Get hot first thing in the morning.

Hot cooked cereal like oatmeal has one-fifth the calorie density of dried cereal. Hot cereal has 300 calories per pound; dried cereals pack in 1,400 to 2,000 calories per pound. Plus, hot cereal is more filling. It keeps you fueled well into late morning, helping you avoid the 10 a.m. munchies.

Start out with a big, satisfying salad. Scientists at Penn State recently found that volunteers who ate a big veggie salad before eating a main course. Ate fewer calories overall than those who didn’t have a first-course salad. But make sure to use a low-fat dressing or you’ll lose the benefit.

Eat, don’t drink, your calories.

Calories in liquid form (sodas, alcohol, juices) are a lot more fattening than filling. “Rather than drinking fruit juice, eat your fruit,” advises Dr. Jay Kenney, nutrition researcher at Pritikin. Peel an orange. Finish off a big crisp apple. For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods have a lot more staying power than their liquid counterparts.

Exercise Daily

Study after study has found that people who lose weight and keep it off commit to daily physical exercise. Dr. Robert Bauer, Medical Director at Pritikin, says “If you burn an additional 300 calories each day by exercising. And you don’t increase your caloric intake, you could easily lose 30 pounds in a year.”

Got 5 minutes? Use it and lose it. If your day is too busy for a full workout, slice it up into more manageable chunks — five minutes here, 10 minutes there. Take stairs. Park at the far end of the lot. Keep walking shoes at your desk. Walk while you talk on the phone or while you think. Several Short Bursts of Activity throughout the day really can help you burn calories and shed pounds. The Centers of Disease Control and Prevention say that if you spend 10 minutes a day walking up and down stairs, you could shed as much as 10 pounds over the course of a year.

Pump em’ up.

To rev up your metabolism and burn more calories even when you’re sitting, start lifting weights. The good news: 15 minutes every other day does the job. New research has found that just one set of each Weight Lifting Exercise yields virtually all the muscle-building benefits of two or three sets

Conclusion

Calculations of calorie plays very important role in making Diet plans ,so don’t ignore calorie management.The most basic and fundamental law that governs whether you gain weight or lose weight is the first law of thermodynamics. Which states that energy cannot be created or destroyed, it can only be transformed from one type to another. Although thermodynamics itself is generally not a simple subject, calories are explained quite easily according to its principles.

Ultimately, your body weight is dependent only on the difference between the amount of calories that you consume versus the amount of calories that you burn.There is nothing more complicated to the theory of weight gain and weight loss than what you’ve read in this article. If you want to lose weight, all you need to do is make sure that you consume fewer calories each day than you burn.