Calories?!?!?!?!?????

Calories seem to pop up in discussions almost every time we talk about diet or nutrition.  Calories are simply a scientific unit used to measure energy.  Our body uses the calories that are provided by the food we consume on a day to day basis, whether fatty, high calorie foods or healthy, fibrous nutrient packed foods.  The extra calories that your body does not use along with lack of exercise, gets stored as fat.  Then as time goes on, your body fat % increases.

(NOTE: 1 gram of Protein = 4 cal; 1 gram of Carbohydrates = 4 cal; 1 gram of Fat = 9 cal; 1 gram of Alcohol = 7 cal)

From my own experience and observations, Americans over consume daily recommended food intake, which over time, evolves into obesity and increases your chances to attract a variety of health issues further in adulthood.

The key to properly maintaining a balanced (calorie) meal plan is making sure you are primarily aware of approximately how many calories your body uses on a daily basis to begin with.  Once we determine the average recommended calorie intake based on your gender and weight, we then can begin to design a fitness program that will best suit your wellness goals.

Follow the steps below to find your approximate daily caloric expenditure:

1. For Women- Take weight X(multiply) 10 = (Answer1) -----------For Men - Take Weight X(multiply) 11 = (Answer1)
2. Determine you daily activity. (Sedentary...20%; Light/Moderate...30%; Moderate/Very Active...40%;  Very Active...50%) - Activity level% X(multiply) Answer1 = (Answer2), then add answer2 to answer1 = (Answer3).
3. Multiply 10% (Amount of energy used for digestion) by Answer3 = (Answer4)
4. Add Answer3 to Answer4=TOTAL Daily Estimated caloric intake

Now that you know about how many calories your body uses per day, you need to start cutting back from the total amount that was just established.  According to the American Dietitics Association's book, The Complete Guide to Nutrition, to be able to effectively lose body fat in a healthy manner, you need to take a deficit of about 300-500 calories of your daily estimated calorie intake, as well as increase your exercise activity per week.  This is obviously just scratching the surface on calories and how they apply to our day to day lives, but it should at least help you begin to better understand the facts on calories and dieting.

Feel free to drop me an email and I will educate and direct you on the value of healthy nutrition and tips on how to change your eating patterns without eating a boring meal plan.  You can also consult the MyPyramid.gov website to find helpful information and tips on how to engage your diet to ensure a balanced and healthy lifestyle.                      
http://www.mypyramid.gov/tips_resources/index.html