We refer to the basics to lose weight, those in which all diets are based conocidas. Porque reducing the extra pounds … Calories are what count!
Calories: Gasoline for our body
Calories are the energy in food. Our body has a constant demand for energy and uses calories from food, to keep functioning. The energy output of calories each of our actions, like gasoline in a car.
Carbohydrates, fats and proteins, are types of nutrients that contain calories and therefore, are the main source of energy for our bodies. The amount of energy in each variable: Proteins and carbohydrates have about 4 calories per gram, while fats, about 9 calories per gram. Alcohol also is a source of calories, with about 7 per gram.
Plus, no matter where they come from, the calories we eat, they can: become physical energy (burn in an activity) or stored in our body as fat.
And of course, unless we use this reserve of calories, either by reducing future intake (so that our body makes use of the accumulated) or increasing our physical activity (to burn accumulation), begin to hold them in our body, as fat.
Balance: Cutting calories
That said, our weight is a balancing act, with a simple equation: If you eat more calories than we burn, we will gain weight.
And as 3,500 calories equals half a kilo of fat we need to burn 3,500 calories more than consumed to lose half a kilo. Simple!
In a practical example, if you cut 500 calories from our typical daily diet, lose about half a kilo a week (500 calories x 7 days = 3,500 calories). See?
However, cutting calories should not become a headache, in fact should be simple enough to replace some foods or reduce some portions, to reach it.
Cutting hyper caloric food
A good start is avoiding one or two high-calorie foods. For example, the extra large cappuccino in the morning or the portion of ice cream for dessert we always take.
It’s just a matter of remembering those foods / drinks that can remove or replace towards our goal. Here are some examples:
A large latte from Starbucks: 190 calories
A bottle of lemon soda: 202 calories
A piece of pepperoni pizza (thick crust): 286 calories
A glazed donut: 299 calories
A cinnamon raisin bagel with cream cheese 2 tablespoons: 344 calories
A bag of nacho-flavored tortilla: 424 calories
Two cups of chocolate ice cream: 570 calories
Opting for low calorie foods
In other words, by replacing those high prices. For example: Drink skim milk instead of whole milk or water instead of soda, serve an extra serving of vegetables instead of pasta or flour, etc..
The size of our portions, is directly related to the amount of calories you get. The double portion, means twice the calories.
Here are some tips to reduce the amount you eat and thus the calories we get:
* Serve smaller portions: By starting a meal, serve a little less than what we believe is sufficient. It is better to repeat a bit more if necessary, to try to empty the dish, but we are full.
* See what we eat: Eating from a bowl, it takes away the sense of how much we are eating. Check the food on a plate, keep us more aware. It would not hurt to measure our food with a measuring cup or a scale, to realize how much they eat.
* Check food labels: Be sure to check the labels to find the suggested number of servings and calories per portion. (We may be surprised to see that the bag of chips we eat at noon, actually brings two servings, not one).
* Do not feel obligated to “clean up” the dish: Stop eating at the moment we are full, because those extra snacks do not want to waste, result in unnecessary calories.
The health equation – weight
As we saw, manage caloric intake is essential for weight control. However, it is noted that only part of the equation to lose or maintain weight. As for a successful and sustainable weight plan, we need to increase our physical activity on par with reducing our caloric intake.