It might just be a slice of bread, a tub of yoghurt or a small chocolate bar – but what’s in it and how does it actually impact your calorie intake for the day mac 시에라 다운로드?
How many calories are right for me?
The amount of calories you need daily to maintain your current weight depends on:
- Activity levels
For example: Stephen, a 32-year-old man of 1.69m and 72kg weight, needs around 2 600-3 000 calories per day. In contrast, Bongi – a 30-year-old woman of 1.59cm height and 61kg weight, only needs around 2 000- 2 200 calories.
If you’re trying to lose weight, then the calories you eat during the day need to be less than the amount of energy you use during that day. Start with cutting down on empty calories (like sugar). Skip the can of coke you have with your lunch, or the packet of chips or chocolate you reach for in the afternoon. Replace these with a glass of water or tea instead, and snack on a handful of nuts or some fresh fruit.
Food-labels are your friends
Low-fat versions of food tend to have more added sugar – to make it taste better. And sugar-free foods often contain more fat, for the same reason! A little crazy, right?
If you’re serious about healthy eating, then you’ll also need to start taking notice of what’s in the food you eat. For example, you might think that low-fat yoghurt is a better option than regular yoghurt, but it isn’t. Rather opt for a smaller portion of regular yoghurt with some berries.
To help get you started on your “conscious food journey”, let’s look a few foods we eat every day. If you’re looking to lose weight, these are the ones to cut down on. Why? Because they’re high in sugars and bad fats.
1. Whole-Wheat Bread – One slice of whole-wheat bread – without any spread or filling – contains:
- Calories 128
- Fat 2.48g
- Carbs 23.64g
- Protein 3.86g
If you break it down, that works out to: 17% fat, 74% carbs and 9% protein.
2. Low-Fat Yoghurt – A 100g tub of low-fat fruit yoghurt contains:
- Calories 64
- Fat 1.5g
- Carbs 10g
- Protein 2.8g
If you break it down, that works out to: 21% fat, 62% carbs and 17% protein, but you do get the added benefit of probiotics and calcium.
3. Milk Chocolate – The average 100g dairy milk chocolate bar contains:
- Calories 535
- Fat 29.6g
- Carbs 59.4g
- Protein 7.65g
If you break it down, that works out to 50% fat, 44% carbs and 6% protein.
So, what can I eat?
Don’t panic! You don’t have to go hungry. Put more low-calorie foods, such as fresh fruit, vegetables, lean meat, and proteins on the menu. And get your body moving!
If you need some advice and more information, subscribe to our Healthy Eating Tips or speak to one of doctors! All you need to do is download our app and subscribe to our service and you’ll be in contact with one of our docs in no time!
Sources: Weight loss resources