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How To Measure Your Caloric Intake To Shed Those Extra Pounds Easily
from:The simple truth is that it is possible to lose weight super fast if you think of your body as a fine tuned engine. When fed with the right kind of fuel at the right time your body will burn the exact amount of energy it needs to function and will not need to store any excess as padding around your waist.
So what's the exact amount of energy your body needs? To arrive at the optimum energy intake for your body type you'll first need to understand the all-important C word - Calories.
A calorie in scientific terms is the exact amount of energy needed to raise the temperature of water of one gram of water by one degree. In bodily terms, it's the amount of energy needed for your body to function smoothly all through the day. Your individual calorie requirements will depend upon your metabolism, lifestyle etc. but ideally the type of food you eat and the amount of it should energize you instead of making you feel sluggish or leaving your body undernourished. We all get our calories from three major food groups--Proteins, Carbohydrates and Fats. A balanced meal has an optimum ratio of all three.
The fact of the matter is that most of us going about eating the wrong type of foods, mostly overdosing on carbohydrates and fats. That's why certain foods are labeled as junk foods. Many of us have also acquired the tiresome habit of eating three square meals a day, but just think about it-Do you eat them because you are truly hungry at the time or simply because you are conditioned to the idea?
The right way to eat is to spread your caloric intake across several smaller balanced meals throughout the day. There are tons of websites that will help you to figure out the exact number of calories that you need based on your height, age, weight etc. Let's say that you need to get 2000 calories per day for your body. You'll just have to mix and match your proteins, carbohydrate and fats and spread them across 6 meals instead of 3.
You don't have to become obsessive about your calories but once you understand the basic principles you'll find it easy to eat smaller meals more frequently. Start off with a light breakfast, follow it with a mid morning snack and have a good lunch. Begin your afternoon with a small snack, eat a good dinner and get an evening snack before you go to sleep. Your biggest meals should be lunch and dinner, say 500 calories each, with every snack giving you 200 calories each.
So how do you measure the right caloric requirements for your body and formulate a healthier pound-shedding diet that's just right for you?
1) Determine your level of physical activity-Would you classify yourself as sedentary, mildly active or extremely active? Are you a gym rat? Do you love swimming or participate in a number of sports? Perhaps you have a desk job that keeps you in one place most of the day. The amount of calories your body needs will vary greatly depending upon your lifestyle.
2) Understand how many calories there are in what you eat-You need to differentiate a healthy meal from an unhealthy one. Start reading food labels. Check to see if your meal is nutritionally balanced and that you are getting the requisite amount of each food group in every meal.
3) Figure out the right serving size-Even if you eat balanced meals you wont lose weight if you stuff yourself in the name of eating healthier. That's excess calories again. On the other hand if you eat too little you'll feel like you are starving. A healthy serving size should leave you pleasantly full. Figure it out and stick to that serving size for every meal you eat.
4) Get a routine in place-It's not enough to eat the right foods, you also have to eat them at the right time. If you find it difficult to get stick to your new diet plan use a timer to remind you to get a snack at the appropriate times. After a while you'll find your body working like clockwork-You'll feel hungry at the appropriate times and you wont have to rely on a timer.
5) Finally, double-check your diet with the results-Your body is a well-tuned system. If you aren't losing or gaining weight then you've overlooked some aspect of your diet and lifestyle. Analyze your eating habits and lifestyle to identify the problem and introduce changes.
You'll make great progress towards reaching your ideal body weight steadily if you follow these simple tips.
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