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BMI Scale of Idea weight rang
Calories
What is a Calorie?
A calorie is a unit of energy. Rather confusingly, the term "calorie" may refer to two types of calorie - a large one and a small one!
Large Calories
The large "calorie" is the
amount of energy, or heat, it takes to raise the temperature of 1 kilogram gram
of water 1 degree Celsius (1.8 degrees Fahrenheit). One large calorie is equal
to 4,184 joules. It is commonly used in food energy measurement and appears on
food labels as "kilocalories." It may also be referred to a a "food
calorie."
Small Calories
The small "calorie" is the
amount of energy, or heat, it takes to raise the temperature of 1 gram of water
1 degree Celsius (1.8 degrees Fahrenheit). One small calorie is equal to 4.184
joules. It may also be referred to as an "energy calorie."
Calories are Simply Units of Energy
We tend to associate calories with
food, but anything containing energy contains calories. For example, a gallon
(about 4 liters) of gasoline contains about 31,000,000 calories!What is a Kilocalorie?
A kilocalorie is a unit of energy - it's 1 food calorie, or 1,000 energy calories. It's the energy necessary to raise the temperature of 1 kg of water by 1° Celsius (1.8 degrees Fahrenheit).
Kilocalorie = Large Calorie or Food
Calorie
A kilocalorie is synonymous with the term "large
calorie" or "food calorie."
The Value of Counting Calories for
Weight Control
All clinical weight loss studies as
well as most nutritionists and dietitians agree that calorie control is
essential for weight loss. Above all because losing weight by calorie counting
helps to build your knowledge and awareness of the calorie-content of the food
you eat.
Calorie Counting Accomodates All
Diets and Dieters
In addition, calorie counting is
flexible enough for almost any diet, lifestyle and food preference. There are
no forbidden foods when you count calories - all foods are allowed - as long as
you eat fewer calories than you burn up each day you will lose weight: that's a
fact.
Calorie Counting Helps Identify Foods
to Avoid
Although all foods are allowed -
providing the overall calorie total is under control - some foods are
calorie-dense, meaning they pack a lot of calories into a small volume. Candy
bars are a perfect example of a calorie-dense or high-density food. Calorie-dense
foods may be useful as an energy boost to counteract low blood-sugar levels,
but are not ideal for weight loss or for use in a calorie-controlled weight
loss diet.
Calorie Counting Helps Track Your
Weight
By listing your calorie-intake in a
food diary, you can track your weight loss progress and identify your weight
loss progress. Such a diary is also a valuable source of information for your
doctor or weight counselor.
Calorie Intake and Weight Loss
Generally speaking, the number of
calories you need when trying to lose weight depends upon (1) how heavy you are
and how much weight you wish to lose. (2) Your height. (3) Your age. (4) Your
gender. (5) The amount of exercise you perform. Even so for most people it is
advisable to maintain a calorie intake of 1200 plus calories per day.
Guide to Calories Needed When Trying
to Lose Weight
Here is a very approximate guide to
calories needed if you want to lose weight.Teens 1200-1800 calories per day
Women (non-active) 1000-1200 calories per day
Women (active) 1200-1500 calories per day
Men (non-active) 1200-1500 calories per day
Men (active) 1500-1800 calories per day
Calories and Weight Control
Here are some general suggestions for
how to reduce calories and control your weight.
Keep a Food & Exercise Diary
Weight loss studies show that making
a list of calories eaten in food and calories expended by exercise is a big
help in sticking to a weight loss program. It increases calorie-awareness,
boosts your motivation to keep dieting and helps to identify eating mistakes.
Eat a Healthy Diet
Diet nutritionists say that weight
loss is faster and more enduring if we follow a healthy diet. Don't forget
there are several vitamins and minerals that play an essential role in
metabolism and weight loss. So if you want to burn calories efficiently choose
a diet which contains foods from all the food groups and try to maintain a
sensible calorie intake between 1200 to 1500 calories per day.
Calories in One Pound of Fat
According to weight loss experts,
there are about 3500 calories in one pound of body fat. So, if you create a
3500-calorie deficit through diet, exercise or a combination of both, you will
lose one pound of body weight. In order to lose 2 pounds of weight, create a
calorie-deficit of 7000 calories, and so on.
Reduce Calories-In or Increase
Calories-Out (ideally, both)
The calorie deficit can be achieved
either by calorie-reduction alone, or by a combination of fewer calories-in
(diet) and more calories-out (exercise).
Foods That Burn Calories
Negative Calorie Foods
The idea of foods that burn more
calories than they contain (called 'negative calorie foods') does seem rather
far-fetched. That said, certain health experts have been advocating the
consumption of generous helpings of fruits and vegetables for years.
These foods, many of which are
considered negative calorie foods, are supposedly a great way to naturally
speed up your metabolism as well as maintain optimum health and fitness.
Foods That Burn Calories (Negative
Calorie Foods)
Asparagus, black beans, broccoli,
celery, grapefruit, green beanslentils, mangos, papayas, pineapple, spinach, strawberries
sweet potatoes, water melon, flounder, sea bass, lean steak.
Food Calorie Measurements
To help you calculate calories and
measure your foods more accurately, here are some basic food measurements and
their equivalents.
3 teaspoons
|
=
|
1 tablespoon
|
4 teaspoons
|
=
|
1/4 cup
|
8 teaspoons
|
=
|
1/2 cup
|
12 teaspoons
|
=
|
3/4 cup
|
16 teaspoons
|
=
|
1 cup
|
1000 milligrams
|
=
|
1 gram
|
28 grams
|
=
|
1 ounce
|
Liquid Measurements
|
||
2 tablespoons
|
=
|
1 ounce
|
1/4 cup
|
=
|
2 ounces
|
1/2 cup
|
=
|
4 ounces
|
1 cup
|
=
|
8 ounces
|
Anti aging – the miracle can be true!!!
We all want
to halt the aging clock and want to look younger, loosing weight and gaining is
a part of real life and yes I would certainly like the falsafa(philosophy) of life
based on the song “Apna har
din aise jiyo jaise ki aakhiri ho”(Golmal 3) however leading the life by
looking younger, active and happy would certainly be a good reason to live long J.My buddy Vipin Saini and I have
churn out some moments to find out diets/food supplements that could really
help in fulfilling this dream and here we are with the details.
My friends!!
Just only having such diets/foods wouldn’t be suffice but always remember Abstinence, willingness and efforts are the key.
Anti aging
plants:
Almonds
Since ages
almonds have been considered as an anti-ageing food because of the high content
of Vitamin E. It is great for healthy skin, hair and nails. The body needs
Vitamin E to protect the cells from the onslaught of free radicals generated by
air pollution, peroxides and ultra violet rays. Experts say that eating around
a dozen almonds daily will help.
Walnuts
Walnuts are a
rich source of Vitamin E and having a handful can help your skin look great.
Cucumber
These are
excellent as anti-ageing food and improve tired and dehydrated skin. The high
water content and high amounts of silica present helps to get a smooth and
glowing skin.
Avocados
They are also
known as nature's best moisturisers and are loaded with anti-ageing nutrients
such as Vitamin C and E, and Omega 3 fatty acids. Though a
medium-size avocado has 30 grams of fat, all of it is healthy mono-saturated
fats that lower cholesterol and protect the heart."Eating avocados can
help stave off wrinkles and keep your skin looking soft and supple, because of
the Vitamin E that helps to get your skin glowing."
Sesame
This is
another rich source of Vitamin E
Berries
"Antioxidants
that are present in berries such as blueberries, and cranberries and in
strawberry, can help keep you skin vibrant and glowing." The canned
cranberry juice works for your skin.
Eat one to
two cups of blueberries a day for your daily 'dose' of anthocyanin, an
anti-ageing antioxidant that increases the potency of Vitamin C.
Green tea
This is a
very healthy substitute for caffeine drinks and are packed with anti-oxidants.
Water
"If you
do not drink at least 2-3 litres of water every day, your skin might wrinkle
faster. Water provides the much-required hydration and keeps wrinkles at bay.
Aloe Vera juice
Aloe vera
juice is excellent if you want younger-looking skin and , "Have 30 ml aloe
vera juice diluted with 100 ml water early morning on empty stomach. And after
20-30 minutes you can have your regular breakfast."
Sunflower
seeds
This in
another remarkable anti-ageing food and a Vitamin E and selenium powerhouse
with very effective youth-enhancing qualities.
Eating a
handful of sunflower seeds daily will help you look younger, stave off wrinkles
and improve skin elasticity because it is extremely rich in Vitamin E.
Brazil nuts
Brazil nuts
are a very rich source of selenium, a mineral that works very well with Vitamin
E to stop oxidative stress and cell damage caused by
free radicals; thus, slowing down the ageing process. But should be eaten in
moderation (two nuts a day) because of its high fat content
Anti aging tips
Quit Smoking
One of the
most important anti aging tips of all. If you smoke you need to stop. It’s as
simple as that. You may not be able to completely reverse the damage smoking
has done to your skin but you will stop the damage getting worse.
Protect Your Skin From The Sun
Sun damage is
the number one enemy of younger looking skin. Getting a sun tan leads to
photoaging, a process that produces deep wrinkles in leathery textured skin and
will cause premature age spots.
Use a
moisturizer combined with a broad spectrum sunscreen like Skinceuticals Daily
Sun Defense. Have sunscreen always with you so you never get caught
out. And if you want a tan – fake it.
Improve your diet
For maximum
antioxidant protection eat fresh vegetables, fruit and whole grains – all high
in antioxidants. For younger looking skin make sure you get plenty of
vitamins C and vitamin E. These two wonder vitamins work together to restore
collagen in your skin. You also need plenty of omega 3 – an antioxidant must
have. Omega 3′s maintain the structure and fluidity of cells and moisturize the
skin from within – an essential part of your anti aging diet.
Take an anti aging supplement
Boost your
antioxidant intake with a daily supplement. Go for one with the highest levels
of the key vitamins and minerals for younger looking skin and all round health.
Key anti aging supplements include: Omega 3, Ubiquinol, vitamin C, vitamin E.
Add green tea to your day
Drinking
green tea is an anti aging tip you may not have considered. Green tea is an
amazing and naturalanti aging food. Recent research findings show that taking
sufficient green tea during the day can protect you from all forms of cancer,
build your resistance to heart disease and dementia and contribute to your
body’s ability to burn fat – especially abdominal fat.
Moisturize and exfoliate
The best anti
aging skin care selected carefully and applied properly, will provide
continous hydration – essential for mature skin – and protection from further
free radical damage. Take time to choose a good anti aging moisturizer.
Make sure it
has high levels of proven effective ingredients like retinol or peptides that
work to reverse the aging process and reduce wrinkles. Follow a regular skin
care regimen and exfoliate twice a week at least to ensure that fresh, live
skin is soaking up moisture.
Exercise more
Exercise will
give your more energy, build muscle mass, increase blood flow to your skin,
help prevent high blood pressure, reduce anxiety, strengthen bones and
raise your metabolic rate so you lose more weight more quickly.
Exercise is
good for the skin – increasing the delivery of oxygen and nutrients to your
skin cells.
So if you haven’t already – put exercise at the heart of your anti aging regimen.
So if you haven’t already – put exercise at the heart of your anti aging regimen.
Get your beauty sleep
Getting
enough sleep is one of the most important habits for anyone over the age of
40. When you sleep your body releases growth hormone which
stimulates cell turnover. Your skin will suffer if you don’t get the
beauty you need. If you’ve had a stressful day things will be
even worse – stress hormones surpress the immune system and accelerate the
aging process. So stress less and sleep soundly.
Drink more water
You need to
hydrate your skin from within – skin cells need water just like every
part of your body including your brain. Without sufficient water your skin will
dehydrate and essential anti aging nutrients cannot be delivered to your
system. If you want to look younger you need to make sure water is an essential
part of your anti aging regimen.
Smile
Always carry
a smile on your face!!
So don’t just
smile to hide something but try to wear a real one J
Anti aging
herbs
Alpha Lipoic
Acid (ALA
Bilberry
Packed with
antioxidants, bilberry is potent medicine against many age-related concerns. It
is helpful to preserve vision and prevent degenerative eye diseases.
GABA
(Gamma-aminobutyric acid)
Declining
levels of HGH are linked with many of the symptoms linked with aging: fat gain,
muscle loss, loss of energy, poor sleep, skin changes, bone density loss, and a
decline in libido. Supplementing with GABA, a natural amino acid helps to
maintain levels of HGH naturally, lessening these unwanted symptoms. Avoid GABA
if you are prone to seizures.
Garlic
Garlic is
renowned for its potent effects on viruses and bacteria, but it also reduces
cholesterol levels and helps lower blood pressure. In one Japanese study,
garlic slowed age-related memory loss in animals.
Ginkgo
(Ginkgo biloba)
There is
solid scientific research that supports the use of ginkgo to increase blood
flow to the brain, one of the areas that is commonly affected by aging.
European research shows ginkgo’s capacity to help people with Alzheimer’s
disease and other forms of dementia to become more sociable and alert. You can
take 60 to 240 mg of standardized ginkgo extract per day.
Ginseng
(Panax ginseng)
Among the
Chinese, ginseng is considered the Fountain of Youth. According to renowned
herbalist Dr. James Duke, it tones the skin and muscles, improves appetite and
digestion, and restores sexual energy.
Gotu Kola (Centella asiatica)
Frequently
used in India
Horsetail
(Equisetum arvense)
Loaded with
the mineral silicon that often declines with age, horsetail plays a role in
increasing the silicon in arteries, skin, bones, cartilage and connective
tissues. Horsetail is also available as a tea.
Milk Thistle
(Silybum marianum)
Since the
liver has more than five hundred functions, including processing and filtering
medications and environmental toxins, it can suffer from the stresses of the
modern world. Silymarin, an active ingredient in milk thistle stimulates liver
cell regeneration to help the liver rebuild after it has been damaged. A
standardized extract of 140 mg of silymarin per day is suitable to help protect
and repair the liver.
Peppermint
(Metha peperita)
In addition
to helping with digestion and gastrointestinal problems linked with aging,
peppermint contains antioxidants that help prevent cancer, heart disease, and
other age-related disorders. It is readily available as an herbal tea.
Turmeric
(curcuma longa)
Turmeric is
powerful against many types of pain and inflammation associated with aging. A
spice, commonly used in Indian curries, you can add it to your soups, stews,
and curries to benefit from this valuable spice.
Vitamin D
vitamin D
helps protect against bone loss linked with aging, as well as many chronic illnesses
like diabetes, cancer, and heart disease. Staying free of these diseases can
certainly help you live a longer, healthier life.
It isn’t
necessary to take all of the above herbs and nutrients to benefit from their
anti-aging properties. Even one or two taken consistently can help. Start by
drinking horsetail, gotu kola, or peppermint tea regularly and eating more
curries with garlic and turmeric. Follow the manufacturer’s suggested dose for
tinctures, capsules or tea. Consult a qualified health professional before
taking any herbs or combining them with medications.
Anti aging
Yoga
Articles to
follow….
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