Strategies For Burning More Calories and Unwanted Fat
Calories are units of energy falling into two categories. Kilogram calorie also referred to food calories defined in terms of Kilograms. Everything you eat and drink will turn into total calories consumed, then used by the body to generate energy. Micronutrients in the diet come from lean proteins, carbohydrates, fats, each containing its own nutritional value. Not all calories consumed are created equal or have a beneficial impact on weight loss. In comparison, 100 Grams of lean protein is equal to 400 calories while 100 Grams of fat is equal to 900 calories.
Total calories in food comprised of proteins, carbohydrates, vitamins, and water considered the energy yielding nutrients. The term calories is used to measure the energy in the food as well as the energy produced, stored and utilized in the body. Weight control energy expenditure are key factors in the growing epidemic of obesity. It is estimated that in the United States that adults 18 years and older are considered overweight or obese based on standard height and weight guidelines.
Using modern technology counting calories has never been easier by utilizing the latest weight loss apps for calculating calories, reading bar code labels and totally customizing your diet program.
When reading common food labels on packaged items you are provided with portion amount, calories per serving, sugar amount, carbohydrates, sodium amount, fat and a complete list of ingredients usually located under the label. The packaging and labeling of all food products are subject to regulation in most regions to prevent false advertising while promoting food safety for the consumer. The nutritional facts label also referred to the nutrition information panel now required in most countries for general educational purposes. The guides are based on specific nutritional foods including dietary targets on various labels. For example, the nutritional information on one package of raw almonds clearly displays content of the package, serving size, calories per serving, nutritional values and ingredients.
Consuming just one serving 1/4 cup or 25 almonds totaling 170 calories will provide essential proteins and fats the body needs for energy. Using portion control to eliminate eating too many calories and overeating. Reading nutritional labels shows consumers exactly what nutrients are included in each item. Find detailed ingredients that are used in each product including preservatives, flavorings, color additives. Processed foods may contain ingredients that are hard to pronounce or unidentifiable to the consumer. When trying to lose weight or improve health researchers suggest looking for natural organic products free from artificial preservatives and flavorings for best results.
There are many individuals trying to lose weight by consuming fewer calories per day while increasing activity levels to boost metabolic rate. The key to weight control is consuming the right amount of calories for your specific needs. Everyone needs a different amount of calories based on age, gender and activity level. Americans are getting at least 11% of dietary nutrients from processed foods, leading to obesity and other poor health conditions.
How Many Calories Should We Consume Each Day?
There are many factors to consider when trying to lose weight. Each person is an individual with specific needs according to gender, age, height, lifestyle, and metabolic rate. A person that is athletic or active will need to consume more calories compared to a person who is less active or sedentary. The following rule is a general guideline for calorie intake.
The average male needs 2500 healthy calories per day for maintaining proper weight. Males who are trying to lose weight can consume 2000 calories per day to lose one pound of weight per week.
The average women should consume 2000 calories per day to maintain a healthy weight. Women who want to reduce weight by lowering caloric intake can consume 1500 calories per day to lose one pound per week.
Calorie Calculator can be used to estimate how many calories a person needs to consume each day based on age, gender, height weight and activity levels. This calculator can provide general guidelines for those who want to lose or gain weight. The calorie calculator calculates (BMR) basal metabolic rate resulting in an average estimate based on the Mifflin-St Jeor equation. Metabolic rate (BMR) is the minimal energy expenditure during physical and mental relaxed state. A basal metabolic rate is a number of calories a person needs to keep the body functioning while at rest.
Some of those processes include breathing, heart rate, cell growth, blood circulation, muscle contraction, controlling the bodies temperature, brain and nerve function. The metabolism comprises the process the body needs to function properly. The basal metabolic rate (BMR) accounts for 60 to 75% of a person’s daily calorie expenditure, resulting in the rate an individual burns calories. The metabolic rate ultimately is responsible for how a person gains or loses weight, typically influenced by several factors. Studies indicate that a person’s basal metabolic rate declines with age by 1 to 2 % per decade after the age of twenty due to the bodies composition of muscle, fat, bone and water.
In terms of physical fitness a persons body composition is comprised of several factors including bone density, muscle mass, fluids and percentage of body fat. Two people who weigh the same weight may look completely different due to the bodies composition. This is due to muscular tissue taking up less space in our body than fat tissue. The bodies composition is determined by leanness as well as the bodies total body weight.
10 Tips Boost Calorie Burn
- Walk once per day for 30 -60 minutes 7 days per week
- Weight training- Building lean muscle burns calories 24 hours per day, even while resting
- Elliptical training to rev up metabolism and burn fat
- Stabilize hormones by sleeping 7-8 hours per night- Lose weight while you sleep
- Eliminate or reduce processed foods, fried foods, alcoholic drinks, sugary drinks, soda, cake, cookies, and ice cream
- Practice yoga for weight loss- Burn more calories with targeted moves to build muscle while relaxing, deep breathing
- Aerobic activity boosts metabolism, strengthen heart, lungs, relieve depression, improve immunity burns off calories
- Find physical activities you enjoy, gardening, work, bike riding, gym activities, resistance training, swimming, yoga,
- Exercise with a friend each day to motivate each other
- Reduce total calorie intake for weight loss
Top Calorie Counting Apps
MyFitnessPal founded by Mike Lee and Albert Lee in 2005. On February 4, 2015, MyFitnessPal was purchased and acquired by athletic apparel UNder Armor for 475 million and had 80 million users at the time of purchase. On May 4, 2017, MyFitnessPal introduced a premium subscription application tier for users who wanted to dive deeper into the nutrient density of food and customization of reports for measurements used in meal planning.
A weight loss program including a free website and app individuals can use to easily tracks diet, and exercise while optimizing total caloric intake of calories and nutrients consumed. This beneficial tool allows users to set goals while tracking personal progress. According to Consumer Reports, MyFitnessPal has rated the best free diet program given 83 points overall customer satisfaction.
Lose It Calorie Counter
Lose It Calorie Counter the worlds most sought after weight loss program. Simply download the app set your goals then begin to track the foods you enjoy while losing weight. Set goals by following a daily calorie budget and weight loss plan. According to Lose it statistics analytical reports users have lost an astounding 57,870,489 pounds of unwanted fat. Tap into the Lose It community for inspiration guidance and support for all the weight loss challenges you face. Use the database to track meals and exercise programs for a customized approach to weight loss.
Connect all devices, fitness trackers, apps for a seamless activity and biometric tracking activity for best results. Easly track the calories from foods by tapping into the Lose It database including over 7 million foods and restaurant items from around the world hand curated by nutritional experts at Lose it. Barcode scanner application enables users to scan bar codes using the camera on their cell phones to upload nutritional information associated with labeled foods.
Join Lose It for free gaining access to community access, calorie tracking, exercise tracking, or upgrade to a premium subscription for added services such as micro nutrient goal setting tracking, nutrition insight reporting, data analysis, and recommendations, meal planning, recipes, workout library, water tracking, customized themes for full access to the program.
Image Courtesy of Lose It
Calorie Counter Easy Fit App
EasyFit free app makes counting calories a fast convenient tool for staying on track with your weight loss plan. Beautiful design including many animations for selecting and tracking your food, exercises, weight loss progress, and macros makes losing extra pounds less stressful. Use the EasyFit app to set goals combining fitness activities with weight loss strategies. Use the animated statistics information to make your own delicious foods packed with nutrients you need for gaining more energy while improving total body health.
Customize features include 48 colors to choose from. Utilize health tip information to improve nutrition knowledge, along with a daily food and exercise journal for tracking personal goals. There are currently between 1,000.00 to 5,000,000 downloads of this calorie counting app installs to date. Available in several languages, English, German, Arabic and more. Receive personal notifications reminding you to track your food or while doing exercises for more motivation. Set any fitness goals like losing weight or gaining muscle with this fast weight loss tool.
YAZ10 Calorie & Nutrition Tracker
Counting calories has never been so easy using the YAZ10 calorie counting app. With this incredible tool from YAZ10 easily tracks all physical activities, food consumed as counting calories, daily diary tracking personal progress. This app is free to download and registration for users who want to take control of their health. Create a personal dietary plan to lose or build lean muscle tone. Utilize the calorie table with over 2 million foods to choose from. Track your calories, carbs, proteins, fats with the nutrition tracker for all meals.
Use the program to set important goals while assessing your diet and achievements made while on the program. Create new meals using over 100 deliciously healthy recipes while adding new foods to your favorite list. UTilize the built in bar code scanner for making quick easy dietary decisions while shopping. The advantages of using the YAZ10 Pro program a useful excitation of the free app will help facilitate your weight loss goals faster. Utilize analytic statical information for precise tracking measures. Using calorie counting apps makes it easier to lose weight while tracking your progress.
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