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Healthy Diet Plans >>  Healthy Weight Control >>  Energy In, Energy Out

Calorie foods for weight management

Increase in energy expenditure and decrease in energy intake is related to weight loss management. Choice of right calories food helps in effective health weight management. A weight loss diet involves fiber rich foods, with low fat and carbohydrates. Foods with complex carbohydrates such as whole grains, vegetables, fruits, legumes and cereals prove beneficial in losing the extra pounds. About one gram of protein contributes to four protein calories.

Opt for fresh and wholesome foods, rather than refined and processed foods. Junk foods, such as pizzas, burgers, chips and so on are a strong no-no.

Crash dieting is not recommended, as it results in initial weight loss. The loss is due to the elimination of water from the body. Crash diet fail to comprise a healthy weight loss pattern. Care regarding the diet calories, is important, as certain foods such as carbonated and alcoholic beverages result in empty calories. Obesity weight loss results in a slim and trim body, devoid of any health complications. Fat loss weight is also possible by certain guidelines, such as abstinence from alcohol, smoking, fizzy drinks and so on.

Weight loss supplements are available in the market. They are based on certain herbs, such as ephedra, green tea extract, guar gum and Hoodia gordonii. Certain weight loss supplements are expensive and result in a number of side effects. They basically function by inhibiting the lipase enzyme or by suppressing the appetite. Some of them increase the metabolic pace and thus it results in weight loss. A steady and healthy diet is helpful. Skipping meals deprives you of the necessary nutrients, thereby increasing the hunger pangs by the end of the day. A number of foods provide less calories for healthy weight, such as salads, clear soups and so on and thereby contribute to weight management.

Weight management program constitutes a balanced diet with lifestyle modification and regular exercise. About four to six meals help in suppressing the appetite. This in turn, decreases the risk of bingeing and nibbling.

Regular exercise and weight loss are interrelated and are effective, when practiced in a proper manner. About thirty to forty five minutes of daily exercise regimen goes a long way. It helps in weight maintenance and thereby prevents a number of complications, such as obesity, diabetes, and atherosclerosis and so on. Weight loss exercises such as parallel bars, dumbbells and swimming help. Other exercises for weight loss, such as weight training exercises are also equally effective.

Let us try to understand how our body uses the food that we eat. The food that we eat is converted into energy or calories and is stored in the body. Calories are converted into Adenosine Triphosphate (ATP), which helps in the various major processes in the body. The energy that is left over is stored in the body in the form of fat. The body uses the fat whenever need arise. The principle that applies here is – Energy in – energy out = Weight gained or lost.

Fat is a very dense source of energy. Compared to the other 2 macronutrients, protein and carbohydrates, a molecule of fat is made up of chemical bonds that contain large amounts of energy. For e.g., every gram of carbohydrate or protein contains 4 calories, while 1 gram of fat is equivalent to 9 calories.

Submitted on January 16, 2014