We need energy to stay alive. More specifically to keep body functions, to maintain a constant body temperature, and to maintain our posture and movement. In dietary terms, calories are the amount of energy that a food provides. In scientific terms, a calorie is the amount of energy needed to raise the temperature of 1 gram (g) of water through 1° Celsius.
For most people, the number of calories in their food is a deciding factor in choosing whether to eat it or not.
But how and when we eat that food and does it really meet our needs of macro and micronutrients can also make a difference. Taking also into account how active we are and our age (because as we get older our metabolic rate slows down). The recommended daily calorie intake a healthy adult needs per day generally ranges from 1600 to 2400 calories a day for women and from 2000 to 3000 for men (according to the dietary guidelines). However, if we talk specifically it depends on person’s age, height, sex, hormone values, lifestyle, overall health, bone density, muscle-fat ratio and activity level.
It sounds complicated but here are some tips i would recommend you to enhance your relationship with food and calories and also to keep a healthy weight / lose weight:
- Always move to enhance metabolism
- Eating a protein rich breakfast can help your metabolism & keep you full for longer periods
- Fruits & vegetables (five portions a day)
- Always chew and eat your meals slowly
- Make exercise your permanent habit
- Have enough sleep
- Drink enough water
- Eat more fibers and protein
- Use small plates and spoons or forks
- Don’t go grocery without a shopping list or when you are hungry
- Spoil yourself sometimes with small amounts of the type of food you like
- Avoid eating 3 hours before bedtime
To estimate your body calorific & nutritious needs with a specialized diet plans please don’t hesitate to contact us.