In this article, you will learn how to use Calories for Weight Loss. Also will learn the number of calories burned in your daily activities.
Introduction to uses of Calories for Weight Loss:
Weight loss is a term that hardly anyone would be unfamiliar with.
Basically, it is the reduction of body mass and occurs as a result of expending more calories than the calorie intake.
Each one of us has at a certain time in life aimed for weight loss.
The goal could be different but the aim is the same.
The goal might differ according to body type, age, level of activity, and various other factors.
But not achieving it becomes disappointing and frustrating.
Counting calories and eating in a deficit or having a balanced diet,
And avoiding junk food and still not getting the ultimate result has occurred with many of us.
Conventionally, It is said that reducing 500 calories per day could help in weight loss up to 1 pound per week as one pound is equivalent to 3500 calories.
But weight loss is subjective as it depends on a person’s height, his or her body type,
His or her age, his or her level of activity, and various other factors that influence weight loss.
First of all, we should know the ideal weight for our body type.
So let’s learn how to calculate ideal weight-
What is the Body Mass Index Method for uses of Calories Count for Weight Loss–
It is one of the most common tools for measuring the ideal weight as per age and height.
You can use the following formula to calculate the body mass index.
- BMI as per kilogram and meters- Formula- Weight in kg/ (height in meter)2
- BMI as per pounds and inches- 703 X (weight in pounds)/(Height in inch)2
As per the National Institute of health-
A BMI of less than 18.5 is considered underweight
If BMI is in between 18.5 to 24.9 is considered normal weight or ideal weight
- when BMI over 25 but below 29.9 is considered as overweight
- Or when BMI over 30 is considered as obese
- Or when BMI over 40 is considered as morbidly obese
Let us take an example-
Suppose a person weighs 65 kg and his height is 1.65 meters then it would be calculated as follows
65/ (1.65 X1.65) = 23.88
Which is in the ideal weight category as per the National Institute of health.
But there are certain problems with BMI method such as-
- Waist to hip ratio
- Proportionate fat mass
- Proportionate muscle mass
Which to have an impact on the health of an individual.
A person having an athletic body type could have a higher muscle mass which is generally categorized as healthy weight but due to this,
His BMI might be on the higher side which generally indicates bad health.
Hence only BMI is not the indicator of ideal weight
2. Waist to Hip Ratio Method for uses of Calories Count for Weight Loss:
Here the.person’s waist size is compared to that of his hips.
So let’s learn how to calculate-
- step-1 – Measure the narrowest part of your waist
- Step-2- Measure the widest part of your hips
- Step-3- Divide the measurement of your waist to hips
For example, if a person’s narrowest part of waist measures 26 inches and the widest part of the hips measures 34, then he will divide 26 by 34, The answer would be 0.76.
It is proved by the studies that waist to hip (WHR) is associated with cardiovascular diseases (CVD).
Now how would we analyze the results,
- In males with
- If WHR below 0.9 is associated with low risk of Cardiovascular Diseases (CVD)
- When WHR between 0.9 to 0.99 shows a moderate risk
- Or when WHR 1.00 or over shows a high risk of cardiovascular diseases (CVD).
- In females
- If WHR below 0.8- The risk of cardiovascular disease (CVD) is low
- When WHR between 0.8 to 0.89 the risk is moderate
- Or when WHR 0.9 or over shows a high risk of cardiovascular diseases (CVD).
3. What is Body fat percentage method for uses of Calories Count for Weight Loss–
Body fat percentage is the proportion of body fat to the weight of a person.
Body fat percentage is the proportion of body fat to the weight of a person.
It is derived by dividing a person’s body fat to his total weight.
The body’s fat includes essential and stored fat.
Essential fats are fats required by the body to perform essential functions and to survive.
In men, it is essential to have 2-4% of their body composition as essential fats.
For women the figure is higher it is essential to have 10-13% of body composition as essential fats as per the American Council on Exercise.
Stored fat is the fat tissues that protect the vital organs in the chest and abdomen and the body uses it for energy.
Generally, the body fat percentage depends on the level of activity other than the essential guidelines provided.
For athletic males, it is 6-13% and for athletic females, it is 14-20%
For fit but non-athlete males, it is 14-17% and for fit but non-athlete females, it is 21-24%
The acceptable body fat percentage for males is 18-25% and for females is 25-31%
The body fat percentage of 26-37% in males and 32-41% in females is categorized as Overweight
And the fat percentage of 38% and above in males and 42% and above in females are termed obese.
Now the question arises how one could measure his or her body fat percentage
There are many methods but the most popular one is skinfold measurement which uses skin calipers which pinch the skin to know the body fat percentage.
Other methods include underwater weighing, air densitometry etc.
But none of the above could give 100% accurate results and can only give a reasonable assessment.
4. What is the Waist to height ratio method for uses of Calories Count for Weight Loss–
In this method, a person divides his waist size by his height. If its results in 0.5 or less than it indicates a healthy weight.
But the problem with this measurement is it excludes a person’s hip size.
For example, if a man who is 180 cm tall and has a waist size of 36 inches that is 91 cm then his waist to height ratio would be 0.5
If a woman whose height is 160 cm is and has a waist size of 81 cm then her waist to height ratio would be 0.50
So from the above methods, one can calculate his or her ideal weight and decide his or her weight loss goal.
To lose weight you should expend more calories than you intake. i.e reducing calorie intake plus increasing calorie expenditure will help you to reach your goal.
An average woman needs to eat about 2000 calories per day to maintain her weight,
And reducing it by 500 calories i.e bringing it down to 1500 calories could help her reduce up to 1 pound of weight per week.
An average man needs to intake 2500 calories per day to maintain his weight his reduction of 500 calories,
That is bringing the calorie intake to 2000 calories will help him to reduce one pound of weight per week.
But this is the general rule of thumb, the calorie intake depends on various factors such as height, age, level of activity etc.
So expert advice could prove beneficial in determining your calorie goals.
Consulting an expert or a doctor is advisable before any calorie deficit plan is to be initiated.
Tips to Reduce fat using for uses of Calories Count for Weight Loss
Following tips could help you reduce your calorie intake-
1. Realistic Goals-
Your weight loss goal should be realistic and achievable.
You can also opt for no carb or low carb diet.
Ensuring proper nutrition and not following fad diets aiming for a sustainable weight loss is most important and that requires patience and realistic goals,
Initially, you can aim for reducing 5-10% of your body weight to start with.
After setting a long term goal, break your goals into short term goals,
Increase your physical activity, and track progress.
2. Start your day with Proper Breakfast-
This is something which has been said time and again nothing could beat a healthy and nutritious breakfast for achieving weight loss.
A healthy breakfast kick starts the metabolism and helps to burn more calories.
Skipping breakfast or having very little breakfast can do more harm,
And slow down metabolism thus reducing the calorie burning.
3. Having Small Meals throughout the Day-
Having small and frequent meals helps to boost metabolism and thus helps in calorie burning.
Starving yourself leads to a fall in blood sugar and also slows down the metabolism.
Thus hinders the process of weight loss.
Hence having frequent meals in 2-4 hours is a good way to reduce calorie intake.
4. Use Smaller Plates-
Eating in smaller plates helps to eat less as it sends stomach signals of getting full soon.
5. Consume Food Cooked at Home-
Home-cooked food is always better than packed foods as packed foods contain preservatives and are high on sugars and salts.
Besides home-cooked food is served hot and fresh and it includes all the love of the food maker of the house.
Thus providing the required nutrition and energy.
6. Use Mental Meal Map-
Imagine the food you want to eat and take half of the food on your plate and eat it twice the time you take.
Repeat the steps if you feel hungry after one serving,
Example- If you imagine having 2 Rotis take 1 roti and eat in double the time you have normally.
7. Remember to Relish your Food-
Food is something you should have with all your senses.
Relishing food and having it without any guilt,
And chewing each and every bite helps you to get fuller soon.
So enjoy the food you are having.
8. Eating with all attention-
The process of eating nourishes each and every cell of your body hence it requires your whole attention.
Eating mindfully is of utmost importance to be satiated.
Hence you should eat in silence and should keep your gadgets off. I.e. No TV, Mobile, Tablet,
Or other gadgets while eating and no other work should be done while eating.
9. Eating more Protein-
Protein helps you to feel fuller for longer hence having enough protein is important.
It is said that a person should at least have protein in grams equivalent to his body weight.
So if a person weighs 65 Kilograms (Kg). He or she must at least eat 65 grams of protein daily.
There are various sources of protein such as eggs, fish, chicken, dals, and pulses, etc.
10. Beware of what you drink-
Avoid drinking canned juice and packed juices as they have high sugar content,
Beverages such as alcoholic drinks also should be avoided as they wash away all the efforts taken by you.
11. Increase water intake-
The body sends the same signals for hunger and thirst hence when you feel hungry you might actually be thirsty.
So when hunger pangs kick in first drink water.
Besides drinking water helps you to feel fuller soon.
Having 2-3 liters of water is recommended.
Hence let the water game begin.
12. Read Labels-
One of the important approaches for reducing calorie intake is to read labels when you buy packed products,
Everything that is written sugar free is not actually sugar free,
They contain hidden sugars. So before buying any packed product read its label properly.
13. Drink Green Tea-
Green Tea has been beneficial in weight loss.
It has shown to aid weight loss.
It contains antioxidants and helps boost metabolism.
Hence having a cup of green tea is a good way to lose weight.
14. Avoid the Sweet Poison-
Sugar is empty calories and according to American Heart Association men should consume no more than 9 teaspoons i.e around 36 grams of sugar in a day and for women,
Which concludes to 6 teaspoons i.e around 25 grams of sugar in a day.
So restrict your sugar intake and avoid packed and processed foods
15. Restrict Tea or Coffee-
Restrict the intake of your tea or coffee to 2-3 cups a day.
Besides, you should not have tea or coffee first thing in the morning and do not drink tea or coffee after 7 pm.
This was all about the calorie intake now let’s understand the calorie expenditure to lose weight.
Importance of Calorie Expenditure for uses of Calories Count for Weight Loss:
1. Calories burned from essential activities for uses of Calories Count for Weight Loss:
Your body burns calories from performing its routine function such as breathing, blood circulation, and cell functions.
So when you are sitting doing nothing even then you are burning calories.
This is measured by Basal Metabolic Rate or BMR which is used to calculate the calories burned when your body is at rest.
The more the Basal Metabolic Rate (BMR) the more calories are burnt.
But BMR is different for different individuals.
The BMR reduces with age, besides people suffering from hormonal issues such as Polycystic Ovarian Syndrome (PCOS),
Thyroid, Diabetes, etc have a lower BMR.
2. Calories burned from performing various day to day activities for uses of Calories Count for Weight Loss:
A person burns calories from activities as simple as walking or cooking or cleaning etc.
The following illustration can help you to understand the calories burnt from various activities performed.
For an average person weighing 70 kilograms following is the calorie burn from the various routine activities performed by him-
Home activities for uses of Calories Count for Weight Loss:
- Sleeping- 23 calories
- Sitting- 42 calories
- Standing – 47 calories
- Cooking- 93 calories
- Playing moderate- 149 calories
- Shopping- 130 calories
- Cleaning the house- 167 calories
- Gardening- 167 calories
- Planting trees- 167 calories
- Walking the dog- 211 calories
- Loading and unloading car- 211 calories
Sports Activities for uses of Calories Count for Weight Loss
- Bowling- 112 calories
- Badminton- 167 calories
- Kayaking- 186 calories
- Walking at a speed of 3.5 mph- 149 calories
- Dancing- 205 calories
- Swimming- 223 calories
- Soccer- 260 calories
- Tennis- 260 calories
- Bicycling- 12- 14 mph- 298 calories
- Running 6 mph- 372 calories
- Golf- 317 calories
- Handball- 844 calories
Office and Occupational Activities for uses of Calories Count for Weight Loss:
- Computer – 51 calories
- Deskwork- 65 calories
- Light office work- 56 calories
- Attending meetings (sitting)- 60 calories
- Driving- 74 calories
Above is the illustration of calories burned from various activities by an average person who weighs 70 kg.
Depending on your weight the calories burned to differ.
For a person having higher weight, the calorie burn is higher from the activities performed in day to day life,
And for a person with a lower weight, it is a bit on the lower side.
Hence it is advisable to remain active and increase physical routine activities.
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