Know Your Calorie Count

 
Nutrition and weight loss go hand in hand. Nutritional science is an entire medical vertical that deals with the study of the effects of food on metabolism, health and performance but tracking calorie intake is something anyone can do.

The idea of counting calories became popular around the turn of the 20th century when American scientist Wilbur Atwater revealed that a “bomb calorimeter” could measure how much “energy” was present in a certain kind of food. Apart from losing weight, counting calories is recommended for anyone who wants to build mass, increase strength and boost endurance.
To put it very simply, when you diet to lose weight, you need to create a “calorie deficit” to lose weight. What that means is, you want to eat fewer calories than your body burns in a day. To do this you must know how to calculate calories in food.
For example, if your body burns 2000 calories a day but you eat only 1700 calories a day, you create a calorie deficit of 300 calories a day and you’ll lose weight. If your body burns 2000 calories a day and you eat 2300 calories a day, you’re creating a calorie surplus of 300 calories, and you’ll end up gaining weight over time.
Hence, while planning your diet plan to lose weight fast, you can create a calorie deficit by:

1. eating fewer calories than you do now if you overeat;
2. exercising more;
3. a combination of (a) and (b) (usually, this is the best way because you strengthen your body at the same time)

To ease your process of planning your diet with weight loss food we have listed a few common food items and their quantity, each comprising 200 Calories worth of energy by using a calorie counter calculator:

• 150g Eggs
• 385g Apples
• 28g of Butter
• 588g of Broccoli
• 145g cooked pasta
• 75g of a cheeseburger
• 51g of Fruit Loops Cereal
• 333ml of Whole Milk
• 55g Wheat Flour
• 34g Peanut Butter

As you can see above, the same quantity of food can carry a vastly different number of calories. Hence, when it comes to snacking, as far as possible, replace those potato chips or buttery delights with a fruit, a glass of milk or some eggs. It is important to fulfil our hunger without stocking up on calories. The notion of maintaining a balanced diet was brought forth simply to ensure that we do not overload ourselves solely with artery clogging, high calorie food with nominal nutritional value.
Statistically, an average adult needs 2000-2500 calories a day, but this, of course, differs depending on how physically active you are. So for those who don’t hesitate to sweat in the gym, a spoonful of peanut butter is a lot less of a sin!
Although you may be tempted to opt for a quick weight loss diet plan, do keep in mind this general rule of thumb: Women, must not consume below 1200 calories and, men, must not consume below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive—even while you’re asleep! For more weight loss tips, click here
Hence, when you diet to lose weight make sure to choose quality over quantity because eating 100g of Broccoli instead of 100g of Potato Chips means you will save on approximately 560 Calories! Therefore, make sure to plan your weight loss diet wisely. You can also make use of an online calorie calculator to track your daily calorie intake.
For, further help on how to count calories, click here.

It’s harder to lose weight when you are short- Myth or Reality?

Do you have problems reaching the top shelf? Is it even harder to find an outfit of your size? These problems, that have stumbled across your way due to the fact that you are on the shorter side, might make life seem harder than usual.

Then, you hear that it might be harder to lose weight if you are short. And you hope that it’s a myth that has no logical or scientific reason behind it. Well, it’s time to find out!

Why is it harder to lose weight when you are short?

 Let’s assume that you are 5’2” and your friend is 5’8”. Then, you will be required to consume far less amount of calories than your friend in order to lose the same amount of weight; considering all the other factors including activity level and overall health, are constant.

This is because your muscle mass and the speed at which your metabolism works are directly related to each other i.e. the more muscle mass you have, the more calories you are likely to burn doing the same activity. Taller people have more muscle mass just owing to their body structure. Thus, they are more likely to burn calories faster than shorter people, while doing the same activity. This is the reason why shorter people have to follow diet tips for slow metabolism more rigorously than taller people do.

Your Basal Metabolic Rate (BMR) determines how many calories your body burns at rest. Lean muscle mass has an impact on your BMR. The more lean muscle you have, the higher your BMR will be, and the more you can eat. Thus, higher your BMR is, the less work you have to do to account for extra calories eaten.

An average woman has a BMR of 1,400 calories per day. Women who are shorter than 5 feet have BMRs of 1,200 calories while those who are taller than 5’9” have BMRs of about 1,750 or more. These figures indicate the number of calories lost if a person sleeps for 24 hours. It is evidently clear, the taller you are, the more calories you burn with lesser effort.

So, how do short women stay in shape? 

Looking for some weight loss tips? Being short is just a roadblock in your quest to lose weight and it’s definitely not the end. You can easily lose weight if you do it the right way. We’ve got the best weight loss program for women that you can use to keep yourself in shape.

These short girl weight loss tips can help you immensely in your “quest for shape” –

1. You need a diet plan to lose weight: In order to lose weight, you need to take in the right amount of calories that you can burn through the course of the day. It is also necessary to have the calories in the right form. Protein is really good for weight loss and so are vitamins and minerals. Protein not only keeps you fuller for longer, but it helps your body build and repair muscles -just what you need for a higher BMR. Vitamins and minerals are also very helpful for your muscle mass.
2. Lift weights: You can catch up with the metabolic rates of your taller friends by lifting weights. Keep this in mind that the heavier you lift, the better off you are. Thus, it is better to lift 10kg weights once rather than lifting 4kg weights thrice. Since lifting weights will increase your metabolism, it will help you burn calories faster. In turn, this will help you grow thinner.
3. Eat for your needs: While it is unhealthy to eat more than you need just to satisfy your mind, it is also unhealthy to go on a crash diet as it slows up your metabolism even further. Thus, it is in your best interests that you eat for your needs, not more or less.
4. Consult an expert: Speak to a registered dietitian or a health expert regarding what is the best way to go forward for you. Also, there is a BMI calculator for women and calorie calculator for weight loss that will help you go about in planning your way forward in terms of your diet.

With this, we can conclude, it is hard to lose weight when you are short, but surely not impossible! With the right kind of diet and lifestyle, there’s always hope.

It's harder to lose weight when you are short- Myth or Reality

 

 

Do you have problems reaching the top shelf? Is it even harder to find an outfit of your size? These problems, that have stumbled across your way due to the fact that you are on the shorter side, might make life seem harder than usual.
Then, you hear that it might be harder to lose weight if you are short. And you hope that it’s a myth that has no logical or scientific reason behind it. Well, it’s time to find out!
Why is it harder to lose weight when you are short?
 Let’s assume that you are 5’2” and your friend is 5’8”. Then, you will be required to consume far less amount of calories than your friend in order to lose the same amount of weight; considering all the other factors including activity level and overall health, are constant.
This is because your muscle mass and the speed at which your metabolism works are directly related to each other i.e. the more muscle mass you have, the more calories you are likely to burn doing the same activity. Taller people have more muscle mass just owing to their body structure. Thus, they are more likely to burn calories faster than shorter people, while doing the same activity. This is the reason why shorter people have to follow diet tips for slow metabolism more rigorously than taller people do.
Your Basal Metabolic Rate (BMR) determines how many calories your body burns at rest. Lean muscle mass has an impact on your BMR. The more lean muscle you have, the higher your BMR will be, and the more you can eat. Thus, higher your BMR is, the less work you have to do to account for extra calories eaten.
An average woman has a BMR of 1,400 calories per day. Women who are shorter than 5 feet have BMRs of 1,200 calories while those who are taller than 5’9” have BMRs of about 1,750 or more. These figures indicate the number of calories lost if a person sleeps for 24 hours. It is evidently clear, the taller you are, the more calories you burn with lesser effort.
So, how do short women stay in shape? 
Looking for some weight loss tips? Being short is just a roadblock in your quest to lose weight and it’s definitely not the end. You can easily lose weight if you do it the right way. We’ve got the best weight loss program for women that you can use to keep yourself in shape.
These short girl weight loss tips can help you immensely in your “quest for shape” –

1. You need a diet plan to lose weight: In order to lose weight, you need to take in the right amount of calories that you can burn through the course of the day. It is also necessary to have the calories in the right form. Protein is really good for weight loss and so are vitamins and minerals. Protein not only keeps you fuller for longer, but it helps your body build and repair muscles -just what you need for a higher BMR. Vitamins and minerals are also very helpful for your muscle mass.
2. Lift weights: You can catch up with the metabolic rates of your taller friends by lifting weights. Keep this in mind that the heavier you lift, the better off you are. Thus, it is better to lift 10kg weights once rather than lifting 4kg weights thrice. Since lifting weights will increase your metabolism, it will help you burn calories faster. In turn, this will help you grow thinner.
3. Eat for your needs: While it is unhealthy to eat more than you need just to satisfy your mind, it is also unhealthy to go on a crash diet as it slows up your metabolism even further. Thus, it is in your best interests that you eat for your needs, not more or less.
4. Consult an expert: Speak to a registered dietitian or a health expert regarding what is the best way to go forward for you. Also, there is a BMI calculator for women and calorie calculator for weight loss that will help you go about in planning your way forward in terms of your diet.

With this, we can conclude, it is hard to lose weight when you are short, but surely not impossible! With the right kind of diet and lifestyle, there’s always hope.