Folks, have you been facing trouble losing weight even after working out? Do you seem to even gain a few kilos after hitting the gym? Well, there’s nothing to worry about if you gain a bit of practical knowledge on calorie intake.
What are Calories?
Food is mainly composed of carbohydrates, proteins, fats, minerals and vitamins. Carbohydrates, proteins and fats, when burned, release energy, which is measured in terms of calories. For example, 1 gram of carbohydrates yields approximately 4 calories.
All the components of food have specific functions like growth, repair, immunity, etc. Our daily nourishment can be divided into three for better understanding.
- Food that gives energy which primarily consists of fats and carbohydrates.
- Food that builds the body which is rich in protein
- Food that provides immunity which is rich in vitamins and minerals
A balanced diet that consists of all these nutrients is important for a human, whatever their weight goals might be. Both extremes, that is, overeating and undereating, can be an obstacle to your body goals. One must know how many calories are too many calories, and also try to keep a journal of the types of food one is currently taking.
While working out, one might not lose weight or even gain weight. It’s actually good news considering that you are gaining muscle mass. And if you eat less than required thinking it would fasten the process of losing weight, it might actually counteract. One certainly requires energy to work out too, you know! And if you don’t provide that fuel to the body you won’t have the energy to work out, hence no losing weight.
Studies have found that extreme diets often lead to a compensatory period of overeating. Extreme diets also interfere with the normal secretion of hunger hormones.
It is certainly difficult to decrease one’s usual intake of calories. One might still feel hungry even after eating the required amount of food. This is where the significance of dietary fibre is understood.
Dietary fibre is the part of the plant that remains undigested by the human digestive system. The primary sources of dietary fibre are vegetables and fruits. It helps us to feel full, regulates bowel movements, and therefore prevents constipation.
It also has the additional benefits of reducing cholesterol and helping diabetic patients delay absorption. Dietary fibre is an inevitable and unavoidable component of a health-conscious individual in today’s world.
Calorie intake and weight loss
Now let’s make things easy. How does the calorie intake work for a person who is working towards losing weight?
The required calorie for a person depends upon various factors like sex, age, size, and even genetics. It also depends on a person’s daily activities. An
athlete requires more calories than an office
desk job individual required. There are even scientific calculators that can calculate a person’s required calories. However, the average required calories for most women ranges from 1600-2400 calories and for men, it ranges from 2000-3000 calories.
In order to maintain one’s weight, one just has to keep up with the above mentioned calories. Inorder to lose weight, decrease the amount of calorie intake along with regular exercise. A drastic cut in calorie intake is widely discouraged and a sustainable weight loss is recommended. That is, one must reduce their calorie intake in small proportions. Eating high fibre content or protein rich food can keep you feeling full. While cutting on food, make sure that you get all the essential nutrients and vitamins too. Include more nutrient dense food like dry fruits, fruits, vegetables and whole grains.
Some other things that one can do to help reduce weight include curbing intake of sweetened fluids and increasing intake of water. Restricting yourself from eating refined carbs and ultra processed food is also crucial. Bodyweight exercises that can cause muscle loss due to sudden calorie restriction also play an important role in weight loss.
Consulting with a dietician will help you understand your specific requirements. They’ll also prescribe a diet that takes regard to any existing illness and conditions. You can connect with the personal trainers at Nitro Gym, the best gym in Al Barsha, to customise your diet plans.
Calorie intake and weight gain
A body can gain weight if it consumes more calories than it burns. This can be achieved by adding 300-500 more calories daily than you normally take. It doesn’t mean that you can gorge on junk food and potato chips. While gaining weight, make sure to build yourself healthy and not just flatten a flabby stomach.
High intake of protein and healthy fat is recommended. Proteins like red meat, salmon, whole milk, cheese, eggs etc and fats like nuts, butter, avocadoes etc are examples. Carbohydrates like rice, corn, oats, and potatoes also help to add weight.
Eating small meals frequently can assist in putting in more calories. Reducing fluid intake during and before meal times can give you an appetite to eat more. Also add alternatives and toppings like milk, cheese, butter, nuts, etc in your meals.
In the effort to gain weight, one must always aim for lean muscle mass and not excess fat, or else it may lead to other health problems. The type of weight you gain depends upon your exercise routine and the type of nutrients you give to your body. Unhealthy weight gain is mostly visible around one’s abdomen, which is mostly undesirable.
The positive side of both losing and gaining weight these days is that it need not be stringent and harsh. You don’t have to completely avoid food that you like if you learn the art of balancing diet. You can enjoy a scoop of ice cream today if you can balance it tomorrow. Do not stick to a severe and boring diet. It may demotivate you further. Include different and vibrant food, try out new recipes and enjoy the process. Exercise is important in both cases of losing and gaining weight. And if you feel like you need help, don’t forget to consult a dietician or a fitness trainer. Nitro Gym, one of the top equipped gyms in Silicon Oasis, has experienced dieticians to help you build customised diet plans exclusively for you.