In order to lose weight, one can consume low calorie food. For example if one’s body requires 2000 kcal energy, then he/she has to consume less kcal (1500kcal) than that of actual requirement.
Contents
Introduction
General idea about calorie
The word calorie is used by many people. There is no denying that nowadays people are thinking that calorie is responsible for their obese condition which is totally wrong. An obese person can reduce his/her body weight by having fewer calories than his/her requirement.
Calorie Consumption- Activity levels to lose weight
In order to lose weight we should burn more calories than what we consume. If calories are not burned due to lack of physical activity then it is deposited as fat in our body which could cause obesity. Average daily calorie consumption for the persons who are leading sedentary life and do not pay any attention to physical activities (e.g. yoga) are 1285 kcal for female and 2215 for male.
For moderate workers (who are doing physical activities like yoga 4 days in a week to burn their calorie) average daily calorie consumption is 2100kcal for female and 2700 kcal for male.
For heavy worker (who are doing yoga 7 days in a week to burn their calories) average daily calorie consumption are 3000 kcal for female and 3820 kcal for male.
Consumption of calorie to lose weight in relation to Body Mass Index
To reduce body weight one should consume fewer calories than his/her requirement. But it is important to remember that one should be aware at the time of consumption, that his/her normal Body Mass Index (18 to 24) should not fall below dangerous levels.
Amount of calories – Weight loss
In order to lose weight we should consume fewer calories. We can reduce our body weight one pound to two pounds /week. 3525kcal is equivalent to one pound. So when we want to reduce our body weight then we should cut down 3525kcal/week. But it is important that we should not consume less 1234kcal/day.
Low Calorie foods – To reduce body weight
- White fish- provides 100 kcal calorie / 3.2 ounce servings
- Fat free yogurt – provides 42 kcal calorie
- Low fat cheese-provides 77 kcal calorie/3 ounce servings
- Broccoli-provides 30 kcal /1cup servings
- Brussels sprouts- Provides 38 kcal calorie /3 ounce servings
- Lentil- provides 65 kcal calorie / 2ounce servings
- Carrot –Provides 50 kcal calorie /1 cup
- Oatmeal –provides 100 kcal calorie
- Egg white-Provides 15 kcal /1 piece
- Chicken breast-Provides 135 kcal /4ounce servings.
Things to keep in mind
Calorie gives us energy to survive. Different people need different amount of calories. Our present society is too fast paced and people want instant solutions to lose body weight without thinking of the drawbacks. People expect that consuming low calorie food will help them lose their body weight, but it is a wrong way to reduce body weight. We do not get our daily calorie requirement if we consume low calorie food. But if an obese person wants to lose weight then he /she can have low calorie food