Calories is one of the units of calorific energy, which is the amount of energy required to raise the temperature of one kilogram of water one degree centigrade, and is used to calculate the energy and food content of foods and drinks, and the body uses calories obtained from food and drink To perform its basic functions such as breathing, thinking, and daily activities such as walking, speaking, and
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| How to calculate calories |
eating, and the body stores extra calories when eating more than it can burn in the form of fat, which leads to an increase in weight. [1] Volume 0% Calculation of calories is used C M a person is two-thirds of the calories that he consumes daily to maintain his vital functions, such as the heartbeat and muscle movement, while the rest of those calories is used for daily activities such as walking, exercising, and the person's caloric need depends on five main factors: age, gender, Height, weight and physical activity. To lose weight, a person should reduce the number of calories he consumes, or increase his calorie burn by exercise. [2] For example: 3500 calories equals approximately (0.45 kg) of fat, and thus the person loses about half a kilogram of his weight He has to burn 3,500 calories more than he eats, that is, if a person cuts 500 calories from the total calories he usually consumes daily, that half kilogram will be lost in one week. [3] Volume 0% Food ration Food ration The amount of food a person decides to eat, regardless of size, if the person eats more or less than Recommended rations; it may get either a lot or very little of the nutrients it needs [4], and calculating calories contributes to solving the problem of overeating, by estimating how much a person actually consumes, and to achieve this the rations must be estimated well Using several methods, and some of them are mentioned below: [1] Balances: The balance of food that a person eats is the best and most accurate way to determine the quantities of food, but it takes time, and is not always a practical method. Measuring cups: Standard size measuring cups are an easier and faster way of weighing scales to determine the amount of food a person is eating, but they may also take time. Comparisons: The use of comparisons with known things is easy and fast, especially if the person is outside his home, but this method is inaccurate, and to facilitate estimating the size of what a person is eating and calculating the calories in the following table mentions some of the food rations for selected foods: [1] Food Food ration A serving of rice or pasta (half a cup) The size of a computer mouse or a handful A portion of meat (85 grams) The size of a package of playing cards Fish portion (85 grams) The size of a checkbook Cheese portion (42.5 grams) The size of a thumb Fresh fruit share (half A cup (the size of a tennis ball) A portion of leafy vegetables (a cup) The size of a baseball ball A portion of vegetables (half a cup) The size of a computer mouse However, it is not necessary for a person to be very accurate in estimating their rations; it suffices to try to estimate what he eats as accurately as he can, and it is worth not to neglect to record foods that make a difference if they are not recorded and counted, such as those that contain high levels of sugar And fats such as pizza, oils, etc., as not recording and calculating it makes a big difference between what a person actually consumes and what has been recorded, which affects caloric calculation. [1] Tips for controlling and calculating calories The following tips can help a person to control the amount of calories The heat covered and facilitated calculation: [1] [5] Al-Dada A small amount: a person taking less than the usual amount of food on them when they first ate their meal helps to control the calories he is eating, and it is worth noting that calories and their number do not give any indication of the quality of the diet; for example 100 calories from broccoli will affect The health of an individual is completely different from 100 calories of french fries, as the effect of foods differs in the process of hunger, appetite hormones, and the amount of calories a person burns, so it is important for a person to rely on his diet on high-quality foods from plants and meat Which animals I was subjected to the least amount of processing and manufacturing. [1] Eating from the plate and not from the packaging: Eating directly from the package does not give the person any estimate of the amount he is eating, while seeing food in the dish helps to keep the person alert for the quantities, and it is usually advised to eat in Bowl or small bowls. Checking the food label: It is very important to check the food label on the food packages and bags, in addition to checking the size of one serving and the number of calories contained in it. Get rid of temptations: It is worth the person to get rid of fast food in his home, which helps him choose more healthy meals. Establishing a steady weight-loss plan slowly: You do not have to suddenly lose many of the calories you eat, because of the dire consequences this will make the person feel bad and become less committed to the plan. Exercise: The ideal weight loss plans consist of two main parts that are inseparable: diet, and exercise.
