you're looking for information on cutting calories and fat in your diet,
achieving and maintaining a healthy weight, or your favorite low-calorie,
reduced-fat foods and beverages (and the ingredients that make them
possible)... you've come to the right place!
4 calories per gram
9 calories per gram
4 calories per gram = 20 calories from protein
How much energy our bodies use daily depends upon three
How Much Muscle We Have
This has the greatest influence on calorie needs since our muscles use
energy 24 hours a day. This on-going energy (also known as your
metabolism) accounts for the majority of our energy needs.
How Much Total Weight We Carry Around
The heavier we are, even if the weight is extra body fat, the more
energy our bodies need to move from point A to point B.
How Far We Move Our Weight in a Day
People who are on their feet all day require more energy than people
who spend most of their time sitting. Likewise, running burns more
energy than walking for the same amount of time because running
carries us farther. You might be surprised to learn that running two
miles burns only slightly more calories than walking two miles because
you cover the same distance.
Our bodies extract energy from four sources in foods:
Fat receives so much attention because it is the quickest
way to rack up the calories in your daily caloric intake. Compare the
calorie values of these basic foods:
1 tablespoon vegetable oil (pure fat) --120 calories
1 tablespoon sugar (pure carbohydrate) -- 45 calories
1 ounce very lean meat (protein and water) -- 35
1 ounce (2 tablespoons) 90-proof liquor (alcohol and
water) -- 75 calories
Many foods are combinations of fat, carbohydrate, protein
and water. Being aware of these caloric breakdowns helps us understand why
some foods are low in calories while others are high. For example, a food
like cabbage, which is mostly water and a little carbohydrate, contributes
only 20 calories per cup. On the other hand, a piece of apple pie that
contains large amounts of fat and sugar, contributes about 400 calories.
Every pound of stored body fat represents about 3500
calories. If everyday for a week you use 500 calories more than you take
in, you'll use up one pound of fat (500 calories x 7 days = 3500 calories
=1 pound body fat). Doubling your efforts to eat less and exercise more
would create a 1,000 calorie deficit per day. That leads to two pounds of
fat lost in a week. This may not sound like much, but if you think of it
over the long haul, instead of next month's class reunion, one to two
pounds a week could add up to 50 to 100 pounds less a year from now.
Eating less fat is an effective way to shift your energy
balance to your benefit, but beware! Not long ago, eating less fat meant
avoiding potato chips, premium ice cream and greasy snack crackers. Today
we can buy fat-free and reduced-fat versions of all of these. Watch out
for the trap of eating more because you think a food has less fat. A
handful of regular potato chips provides 120 calories. A handful and a
half of fat-free potato chips also provides 120
Loss Tips by caloriesperhour.com
Diets entice us with their promises of quick weight loss. But the
people we know that eat well and look healthy aren't dieting at all.
- Food Database
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links on calories foods- gaining weight weight watchers meetings
- Dieting and Weight Loss Healthy Eating and
contains comprehensive calorie counters an exercise calculator.