Calculation of calories from the first steps to lose weight

The Food Facts Fact label provides rich and detailed information on the contents of a useful food product in the restaurant or store to display the list of nutrients, their quantity and the amount of calories in different types of food products.

– Daily practical use

This map is designed to help consumers, whether food users or family members, make useful practical decisions in the field of daily nutrition based on better choices, more informed and more clear. Knowing how to read the label of the food information sheet is important for humans, whether for people with a health condition or a health problem requiring adaptation of quality and components of daily diet in different ways, or by people working to reduce their body weight In order to keep it within normal limits, people seeking to prevent infection of their body weight various types of diseases by scientifically ensuring that healthy foods that are rich in essential nutrients are effective in preventing these diseases or health disorders.

For example, people with satisfactory conditions, such as hypertensive patients, need to adjust their sodium intake, while patients with high cholesterol must reduce their intake of cholesterol and saturated fat, while patients with gout or kidney disorders must reduce their protein intake. Other conditions require a reduced intake of potassium or sugars or require a special diet as directed by a doctor.

Knowing how to correctly read the food information sheet label allows people, especially mothers and fathers when shopping in the store or at the restaurant, to compare food ingredients to identify and choose which ingredients to use. are the healthiest, either for themselves or for their children. Thus, the more frequently you read the label of the "Food Fact Sheet", the more effective and skillful it becomes to use it as a convenient way to plan your daily diet for it to be healthy and balanced and to meet the needs of your body and its general health. Mothers and parents are better able to provide healthy food for their children The feasibility of addressing them.

– number of calories

The most important information on the "food factsheet" label for a food is the number of calories in each "ration". In most cases, the "ration" is determined by a number of fines for this food product, one of them defining the amount of energy calories in calories expressed in amount of food that we will consume from this food product.

Knowing the number of calories per serving is the basis for reducing or maintaining body weight at a normal rate. To illustrate, the calories contained in foods are the "fuel of energy production" that enters the body. Because the body constantly needs energy, it uses the calories contained in food to perform its vital functions such as biochemical processes, muscle movements at the extremities, cardiac and hepatic functions, brain, kidneys, digestive system, breathing, etc. In the meals and drinks we consume, carbohydrates, fats and proteins are caloric nutrients that are the main sources of energy production in the body, while other nutrients in foods, such as minerals, vitamins, fiber and antioxidants, are not sources of energy for the body.

– Calories and weight loss

Therefore, losing weight by feeling full and eating fewer calories is one of the most effective ways. It depends on the concept of "energy density of food" to help lose weight. The concept of energy density refers to the number of calories in a given amount of food.

In the case of "high density energy" foods, a small amount of calories contains a large number of calories, while in the case of "low density energy" foods, there are some calories in a larger number of calories. amount of food. When someone tries to lose weight, he has to eat low-density foods, which means that he will consume more low-calorie foods in his caloric intake, which will make him feel better. 39 will help to feel full, even if it has fewer calories.

One of the most obvious examples is a cup of raisins with about 430 calories and a cup of grapes containing 85 calories. Three main factors contribute to reducing the energy density of foods: first, the amount of water they contain. Second, the amount of fiber that it contains. Third, the amount of fat that it contains. In the case of fruits and vegetables, the amount of water and fiber is high, and therefore its energy density is low compared to cheese or butter.

Reducing the amount of daily calories is not difficult; it is possible thanks to 3 methods: First: Eliminate the consumption of very energetic foods, such as fries, animal fats, chocolate candies, chips, and do not add white sugar to the drinks. The second is to replace more low-energy foods such as fruits and vegetables. Third: Reduce the amount of food you consume at each meal, make sure breakfast is the main meal, and that afternoon tea is in every sense of the word.

– accumulation of fat and food energy

In the body, the body uses the fuel (next to the sugar or fat) to produce energy, or stores it as fat. These fats subsist and grow with time, unless one does two things: first, reduce calorie intake, which forces the body to remove its fats to produce energy for the body. Second, increase physical activity, which leads to using fat accumulated in fat to produce more calories. It should be noted that one kilogram of body fat contains about 7,000 calories of calories. Therefore, the elimination of 500 calories per day in daily foods contributes to the successful reduction of body weight of half a kilogram of fat. According to medical sources, reducing the amount of calories in daily foods increases the chances of achieving weight loss more effectively than exercise and physical activity for that particular purpose. She adds that the main factor of weight loss is the consumption of less calories than the body burns daily.

For example, only half the amount of food you eat at lunch, for example, exceeds the amount of calories your body burns when you run for 45 minutes a day. But that does not mean that daily exercise is not important for reducing body weight, but medical sources claim that exercise is also important because it helps to "maintain weight stability" after decreasing and medical studies show that people who lose weight and maintain it. In the long term, those who engage in regular physical activity.

If you manage to lose weight by following a strict diet, that is to say without exercise, it is very likely that you will regain your old weight quickly, usually within six months of the birth. Stop this strict regime.

– Food metabolism and food conversion to energy

There is a relationship between the increase in the activity of calorie burning processes to produce energy in the body and the amount of body weight. Medical sources suggest that "food metabolism" is the process that allows the body to turn the food and drink we eat into energy. Metabolism is a series of complex biochemical processes in which oxygen interacts with the calories in foods and beverages to produce the energy that the body needs to perform a variety of vital functions. These processes do not just happen when the body moves, but even during periods of physical rest and sleep, many inherent functions are acquired at any time in the body, such as cardiac contraction, breathing , blood circulation in the blood, liver and kidney function, brain production, repair of damaged cells and production of blood cells. Body immune function and others. The range of these processes is covered by the expression "basic metabolic processes", which depends on several factors, such as size, body structure, sex and age, and is usually fixed and only changes in the case of health and morbidity.

Another part of the metabolism is associated with food digestion and muscle movement. For example, gastrointestinal digestion and absorption consume about 10% of calories consumed. Active physical activity consumes most of the energy contained in food, in cases where care only meets the body's needs for food, and in daily physical exercise, far from laziness, physical inactivity and excessive sitting.

– Consultant in Internal Medicine