Calories. What are they? Merriam-Webster states, "the amount of heat required to raise the temperature of one kilogram of water one degree Celsius." KCal or kilocalories refer to nutrition. So what does this mean when it comes to eating calories?
Everything you eat, whether healthy or unhealthy, contains calories. Every food and drink contains energy. The energy may be used very quickly or slowly, based on how complex the energy systems are in the food or drink you consume. Sodas, sweets and other sugary things provide a lot of energy in very little amount of food/drink. This energy typically gets used up really quickly and can spell disaster for your body over long-term periods, causing your body's blood sugar to rise and fall like a roller coaster! Glucose levels (blood sugar) that rise and fall like a roller coaster increase one's risk of diabetes! Not only doesn't your body hate the rollercoaster effect of high sugar spikes, but calories that don't get used gets stored as fat. The more unhealthy foods that you eat that are packed with calories, the more energy your body stores as fat. Increased levels of fat are often associated with higher rates of heart disease and morbidity.
Healthier food's calories (whole wheat foods, lean meats, vegetables, etc.) are utilized over a longer period of time, allowing your body to maintain a healthier energy level. Consuming healthy food decreases your risk of diabetes and allows you to perform better during exercise and have sustained energy levels. Eating healthier food not only helps you keep constant energy throughout the day, but is decreases your risk of diabetes and heart disease!
How many calories should I consume a day?
A simple way to figure out a rough estimate of calories consumption is below. However, the best way to determine an EXACT amount of calories to consume is consulting a Nutritionist / Dietician :
Not Active = Weight in pounds x 12
Active = Weight in pounds x 13 or 14
Very Active = Weight in pounds x 15+
Example: 150lbs x 14= 2100 calories
Weight Loss= Eating 300 Less calories a day, while performing cardio 4-6 days a week
Weight Gain= Eat 300-500 Extra clean calories a day while lifting heavy 4-6 days a week
Not everyone likes to track their calories, but it is necessary to get results. Calorie tracking helps you realize whether you are eating good or bad. Many of the foods we think are healthy are often saturated in fats, cholesterol and loaded with calories! After a few weeks of tracking calories, it becomes habit. Results start revealing themselves through a thinner waistline and more energy throughout the day! Download a calorie tracking app today and get started on your journey of a healthier lifestyle!
1 Corinthians 10:31
Quality Nutrition = Quality Training
Eating smart not only makes your feel better and exercise more efficiently but aids in a lifestyle that is less prone to disease and other health complications.