Where do our fats go? In what form do they come out of our body? These are some of things one wants to know while they do extensive training and engage in a diet in an attempt to burn calories.
The definition of a calorie is described as a unit of energy. The recommended daily intake of calories is roughly 2000 calories for women, and 2500 calories for men. Keep in mind that this estimate does not account for height, weight, age, personal fitness level or individual body composition. Your body uses calories through three components, along with basic exercise.
What Are These Three Components?
Your Basal Metabolic Rate, BMR is the rate at which your body burns energy simply by functioning as it does every day. 60-70 percent of energy is used by your liver, intestine, kidney, heart, skin and muscles to burn calories. They do this by constantly regulating your heart beats, your body temperature and your breathing. The Thermic Effect of Food, or TEF is the amount of energy used by the body to digest food. This accounts for roughly ten percent of calories used in the body. Different food types, such as hard to digest proteins, will affect this amount. Physical activity is the third component by which your body uses the calories it receives. 20 to 30 percent of all calories consumed are used for physical activity. This means all physical movement, not just exercise. The more activities you do in a day, such as making beds, doing laundry and brushing your hair, the more calories you will burn.
How Do You Know How Many Calories You Consume?
Keep a seven day food diary. Document all food and drink, no matter how small. At the end of the seventh day add up all calories in the food and drink you had. Divide this number by seven and you will have an average daily intake of calories. Compare this number to the average recommendation for 2,000 or 2,500. If you are consuming more, then cut back on calorie intake. The body stores extra calories that are not used as fat. If less calories are consumed, than the body uses, weight loss is experienced.
How Do You Lose Weight, Not Fat?
Look at what you are doing to lose the weight. Is the weight coming off in pounds, but not off the waist? If so, then consider having your body fat measured. From there you can figure out which percentage is fat and which percentage is lean tissue. Remember that some fat is vital for normal bodily functions, and even more is recommended for organ protection.
How Many Calories Can You Consume and Still Lose Weight?
One pound is equivalent to approximately 3500 calories. To lose one pound, you would divide 3500 by seven. Subtract this amount from your food diary daily totals. This is the amount of calories you should aim to ingest in order to lose one pound.
Proper exercise and a healthy diet consisting of all the food groups is essential to lose weight. Simply cutting your calorie intake could lead to improper nutrition, as well as the weight coming back once the diet is stopped. Work to make healthy lifestyle changes, rather than start a diet. This will lead to a long life of healthy food choices and a healthy weight.