Calories, Exercising and You
By Soumy Ana
Calorie is a term defined, in science, by the amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. We do not say "burning calories" for anything. When we exercise, we elevate the temperature in our body, which in turn burns calories in our body.
Desirable Body Weight Ranges for Adults:
|
|
Men |
Women |
|
4'10" |
|
92-121 lbs |
|
4'11" |
|
95-124 lbs |
|
5' |
|
98-127 lbs |
|
5'1" |
105-134 lbs |
101-130 lbs |
|
5'2" |
108-137 lbs |
104-134 lbs |
|
5'3" |
111-141 lbs |
107-138 lbs |
|
5'4" |
114-145 lbs |
110-142 lbs |
|
5'5" |
117-149 lbs |
114-146 lbs |
|
5'6" |
121-154 lbs |
118-150 lbs |
|
5'7" |
125-159 lbs |
122-154 lbs |
|
5'8" |
129-163 lbs |
126-159 lbs |
|
5'9" |
133-167 lbs |
130-164 lbs |
|
5'10" |
137-172 lbs |
134-169 lbs |
NOTE: For women 18-25 years of age, subtract 1 pound for each year under 25. SOURCE: Adapted from the 1959 Metropolitan Desirable Weight Table. (USDA Pocket Guide)
An average woman needs between 2,000 to 2,600 calories per day while an average man needs between 2,500 to 3,000 calories on account of a natural higher muscle mass percentage. Younger people require more calories than older people. You have remarked it already. Twenty year olds can eat all their heart's content and stay very slim while older adults develop pouches of fat even while eating moderately. This is even truer for women who have babies late in life and are surprised how it is difficult for them to lose the extra pounds she has accumulated during her pregnancy. But, never to despair; with efforts and will, yes, it is possible to lose weight at any age.
When you eat more calories than your body needs for its vital functions, you have an excess calories and you gain weight.
If you set your goal at eating 1,500 calories a day, you will eat 1,000 fewer calories per day, which means losing 2 pounds of fat per week. This means you are eating fewer calories than most people and enough to fuel your body properly.
You can easily lose these 1,000 extra calories by practicing an aerobics activity. However, it is better to calculate your intake of calories depending on your present weight. Do not set your goals too high and ease into dieting. Slowly is most surely.
To determine your current calorie intake, multiply your body weight (in pounds) by the number 15.
Say you are a woman of 180 pounds. You will set your calorie intake at 1,200 to lose two pounds a week. Example: 180 lbs. x 15 = 2,700 actual calories intake per day. 2,700 - 1,000 = 1,200 calories intake as set for goal.
Be very careful where you get your information on dieting. Reject any diet gimmicks and fad diets that promise wonders. They can be fatal. Losing weight is not really a problem. The problem is how you do it. To consume medicines to slim down or to go on a diet that requires just a few kinds of food is usually putting your body in danger. Dieting, yes, but getting sick after dieting, no!
Of course, the best way to diet is to reduce your intake of fats and sugar and to do some kind of physical activity. Now, you do not need to be an athlete to reach your goals. Ease into your exercise plan and maintain it.
Article courtesy of Suite101.com.
