How
to Reduce Calories
|
Reducing CaloriesThe energy released for body functions when foods are burned in our body is measured in calories (more correctly kilo calories or kcal) which is the energy required to raise the temperature of 1000 grams (2.2 pounds) of water by one degree celsius (1.8 degrees F). Calories come from proteins, carbohydrates, fats and alcohol. Calories in excess of our bodies needs are stored as fat and therefore ALL calories are potential sources of fat. Motivation to Cut CaloriesNo matter what I or other nutritionists say, cutting calories is not the most enjoyable exercise on planet earth. The tastiest foods are frequently those that contain the highest amount of calories, and even though most of the "taste" comes from added fat, sugar and/or sodium, it's not easy to give up these daily treats. So, if you need to reduce calories to lose weight, do it properly and spare yourself months (or years) of haphazard dieting. The good news is, once you start eating healthier foods with less of these "taste-enhancers", your tastes will change and you'll find it much more difficult to revert to eating mouthfuls of fat and sugar. Ways to Reduce CaloriesThe best way to lower your calorie intake is to substitute a lower calorie alternative for your normal high-calorie food. Here are 4 examples: Instead of: 1 cup whole milk (150
calories). Calorie Saving: 60 calories Do this once a day and save: 21,900 calories
per year. Instead of: 2 eggs scrambled with
1 pat butter and whole milk (261) Calorie Saving: 117 calories Do this twice a week and save: 12,168 calories
per year. Instead of: 6 oz cream of chicken
soup (245) Calorie Saving: 165 calories Do this twice a week and save: 17,160 calories
per year. Instead of: 3 Cups Microwaved Caramel
Popcorn (280) Calorie Saving: 190 calories Do this three times a week and save: 29,640
calories per year. Total Calorie ReductionTotal calorie saving: 80,868 Food Calorie FactsFor reference, here are energy values for the basic foods. Fat: 9 calories per gram Note About Low Fat FoodsIf a food is labelled "fat-free" or "low-fat", this does not necessarily mean that it is low calorie. Many fat-free foods are high in sugar, which can make the food high in calories. And because sugar contains no nutrition, high sugar foods are not ideal for health or weight control. Further Resources Next: Calories
Burned in Exercise
|