Calorie And Carbohydrates Counting

Calorie And Carbohydrates Counting

Calorie And Carbohydrates Counting

Posted on: January 01, 2012 - 8:11 am
by Admin

Most people consume more calories than they need on a daily basis, and may experience significant weight gain over a period of years. Recommendations for calorie intake are set forth by the USDA by age and activity level. Men who are 19-30 should be consuming around 2,600 to 3,000 calories for activity levels sedentary to active respectively. Women should be taking in 2, 000 to 2,400 following the same guidelines. Anywhere above and below this age group, reduce calorie intake by about 200 or so for every decade. To lose weight by counting calories, keep a calorie diet diary so you are aware of caloric consumption.

Calorie Sources

Calories that come from fat, protein and carbohydrates do not matter significantly in the weight loss battle. The key is to stay within or below your recommended caloric diet range. Fat has 9 calories per gram, and carbohydrates and protein both have 4 calories per gram, so be sure to count these towards daily intake. Foods that say they are fat free may be high in calories and contribute to fat stores. A pound of fat is 3,500 calories, so if you take in an extra 500 calories per day you will gain one pound of fat per week. To lose weight and burn fat fast, reduce calorie consumption by 500 or more calories per day.

Exercise

When on a calorie restriction diet, perform exercise daily to burn calories and lose weight. The USDA defines sedentary as daily activity like light housecleaning or watching television, moderate activity as walking 1.5 to 3 miles daily as well as daily activities, and active as 3 or more miles per day, including daily activities. Try to do 30 or more minutes daily of activities that increase your heart rate to help you burn calories in order to lose weight. Whether you want to lose belly fat or overall weight, exercise is an important tool in the weight loss battle.