When it comes to maintaining a healthy weight, it is important to remember that calories are very important! Weight control is to achieve balance: balance between the number of calories you consume and the number of calories your body spends or “burns”.
- Calories are defined as units of energy provided by food. All carbohydrates, fats, sugars, and proteins that you consume, contain calories.
- Energy balance. To balance and maintain your body weight, the calories consumed from food must be balanced with the calories consumed.
- Calories consumed = food and drinks. Spent calories = physical functions and physical activity.
To maintain your weight (balance) – eat about the same amount of calories that your body spends.
For weight gain (excess calories) – consume more calories than your body uses. These extra calories are stored as fat and you gain weight.
For weight loss (calorie deficiency) – consume fewer calories than you spend. Your body for energy will use those cells that store fats, so your weight will decrease.
Exercise helps to lose weight by increasing the number of calories you spend.
Recommended level of physical activity
2 hours 30 minutes (150 minutes) from moderate to intense aerobic activity (for example, brisk walking) – every week. Exercises to strengthen the muscles that affect the main muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) – 2 or more days a week.
Each human body is unique and can have individual caloric needs. A healthy lifestyle requires balance in nutrition. Although there is no special need to count calories, the initial stages of recording can help you achieve balance and learn more about your habits and characteristics.