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Lets Talk About Calories

Calories in Vs Calories out


  • Our body’s store and burn calories we consume from food and drink.

  • When we eat and drink more calories than we use up, our bodies store the excess as body fat.


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When we eat and drink more calories than we use up,

our bodies store the excess as body fat. If this

continues, over time we may put on weight.

As a guide, an average man needs around 2,500kcal

(10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal


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CALORIES &

ENERGY BALANCE



Our bodies need energy to keep us alive and our organs functioning normally.

When we eat and drink, we put energy into our

bodies. Our bodies use up that energy through

everyday movement, which includes everything from

breathing to running.


  • To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use through normal bodily functions and physical activity.

  • For example, the more physical activity we do, the more energy we use.

  • Our bodies need energy to keep us alive and our organs functioning normally.

  • When we eat and drink, we put energy into our bodies. Our bodies use up that energy through everyday movement, which includes everything from breathing to running.

  • An important part of a healthy diet is balancing the energy you put into your bodies with the energy you use.

  • If you consume too much energy on 1 day, do not worry. Just try to take in less energy on the following days.


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Positive energy balance


Overfeeding (and/or under exercising) has its own ramifications not only in terms of weight gain but in terms of health and cellular fitness. With too much overfeeding, plaques can build up in arteries, the blood pressure and cholesterol in our body can increase, we can become insulin resistant and suffer from diabetes, we can increase our risk for certain cancers, and so on. The relationship between the amount of Calories we eat in the diet and the amount of energy we use in the body determines our body weight and overall health. The body is highly adaptable to a variety of energy intakes/outputs. It must be adaptable in order to survive. Therefore, mechanisms are in place to ensure stable energy transfer regardless of whether energy imbalances exist.


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Negative energy balance

A severe negative energy balance can lead to a

decline in metabolism, decreases in bone mass,

reductions in thyroid hormones, reductions in

testosterone levels, an inability to concentrate, and

a reduction in physical performance.

Yet a negative energy balance does lead to weight

loss. The body detects an energy “deficit” and fat

reserves are called upon to make up the difference.

The body doesn’t know the difference between a

strict diet monitored by a physician at a Beverly Hills

spa and simply running out of food in a poor African

village. The body just knows it isn’t getting enough

energy, so it will begin to slow down (or shut down)

all “non-survival” functions.



Energy balance also has to do with what’s

going on in your cells. When you’re in a

positive energy balance (more in than out)

and when you’re in a negative energy

balance (more out than in), everything from

your metabolism, to your hormonal balance,

to your mood is impacted.

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CHECKING

CALORIES IN FOOD


Knowing the calorie content of food and drink can help

ensure you're not consuming too much.

The calorie content of many shop-bought foods is stated on

the packaging as part of the nutrition label.

This information will appear under the "Energy" heading. The

calorie content is often given in kcals, which is short for

kilocalories, and also in kJ, which is short for kilojoules.

A kilocalorie is another word for what's commonly called a

calorie, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the

energy content in kilojoules, multiply the calorie figure by 4.2.

The label will usually tell you how many calories are

contained in 100 grams or 100 millilitres of the food or drink,

so you can compare the calorie content of different products.

Many labels will also state the number of calories in 1 portion

of the food.

But remember that the manufacturer's idea of 1 portion may

not be the same as yours, so there could be more calories in

the portion you serve yourself.

You can use the calorie information to assess how a particular

food fits into your daily calorie intake.








How to Weigh and Measure Your

Portions:



  • Portion sizes have increased, and in some restaurants a single meal can provide double or triple what the average person needs in a sitting.

  • “Portion distortion” is the term for when you view large servings of foods as the norm. It can cause weight gain and hinder weight loss

  • In general, people aren’t very good at estimating how much they eat

  • Calorie counting can help you combat overeating by giving you a better understanding of how much you are really consuming.

  • However, for it to work, you need to record food portions correctly.



Here are a few common ways to measure portion sizes:


  1. Scales: The most accurate way to determine how much you’re eating is to weigh your food. However, this can be time-consuming and isn’t always practical.

  2. Measuring cups: Standard volume measures are slightly quicker and easier to use than a scale, but can still be time-consuming and awkward at times.

  3. Comparisons: Using comparisons to common items is quick and easy, especially if you’re away from home. However, it’s also much less accurate.




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