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Understanding calories
Calories are a way of keeping track of the body's energy budget.
A healthy balance is when we put in a similar amount of energy as we burn. If we consistently put more energy into our bodies than we use, the excess will gradually be stored in our cells as fat. That is when we'll gain weight. However, if we burn more energy than we put in, we'll lose weight.
A calorie is a measurement we use to count the energy we consume.
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Basal metabolic rate (BMR)
BMR is the number of calories you would need to survive.
The official guidelines for how many calories the average person requires each day are based on only the body's most basic functions.
The MBR for women are 2000 calories and for men 2500 calories. It is based...
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Before you start counting calories
- The calorie counts on nutrition labels measure how much energy the food contains, not how much energy you can actually get out of it.
- Fibrous foods like whole-wheat take more energy to digest, meaning you'll get less energy from eating a 100 calorie ...
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How to measure a calorie
One large calorie is defined as the amount of energy it would take to raise the temperature of one kilogram of water by one degree Celsius.
Everything we consume has a calorie count - a measure of how much energy the item stores in its chemical bonds. For example, an apple...
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How a body's energy is used
Energy is released during digestion and stored in other molecules. It is then broken down to provide fuel to the body when needed.
Energy is used in three ways:
- Roughly 10% enables digestion
- About 20% fuels physical activity
- Around 70% support the basic functions ...
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Body Weight
It's a result of the amount of energy we release into our bodies (catabolism) minus the amount of energy our bodies use up (anabolism). The excess energy is stored either as fat or glycogen in the muscles and liver, with fat being the most caloric dense of the two.
Although becoming ...
When weight loss slows down
When dieting to lose weight, there are two primary reasons why weight loss slows down over time:
- Calorie expenditure decreases with weight loss because fewer calories are needed to maintain and move a lighter body.
- Weight loss increases the appetite
Reducing calorie intake
We can consume more foods with a higher energy density, like pizza, chocolate, and chips, than the same amount of food with a lower energy density, such as apples.
We're prone to overeat high-calorie foods because they're less fil...
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