Nutritionist Galina Leonova explained how to correctly calculate the calorie content of a diet in a comment on RuNews24.ru, and also offered several recommendations.
Excess weight can appear for various reasons. However, one of the most common factors is excessive calorie intake. As we age, we need fewer calories, and our level of physical activity often decreases. If we don't reduce our calorie intake, our weight can start to increase rapidly.
“Many of us underestimate the number of calories consumed in processed foods and ready-made sauces. Even a seemingly small portion can contain a significant amount of hidden calories.”
How to calculate your individual calorie intake?
To control your weight more effectively, it is important to know how many calories you need per day. There are several ways to do this:
1. The Harris-Benedict formula is an old but proven method that allows you to calculate your basal metabolic rate and, accordingly, your required calorie intake.
2. Online calculators – there are many resources that can help you quickly calculate your daily calorie requirements.
Reducing calorie intake – a safe strategy
Reducing calorie intake is a proven and safe strategy for losing weight. It is much more effective and less risky than various types of prolonged fasting, which often lead to relapses and health problems.
“Working with calorie intake should not be accompanied by hunger. It is important to find a balance that allows you to lose weight while remaining full and satisfied.”
Genetics and excess weight
It is important to understand that a tendency to be overweight can be genetically determined. However, the right calorie intake, a balanced diet such as the Mediterranean diet, and exercise can help to “override” genetic factors.
“Our genetics are not a death sentence. A balanced diet and an active lifestyle can significantly change your health and well-being.”
Getting your weight back to normal is a complex task that requires an individual approach. Correctly calculating the calorie content of your diet based on your personal needs will help you on this journey. Remember that it is not only the number of calories that matters, but also the quality of the foods you eat.
If you are ready to take a step toward improving your health and quality of life, start with proper nutrition and calorie control.