Hello, my name is Deandra and I'm part of the care team here in Newthope. Welcome to "Burn More Than You Take" Today we will learn about the calories and the role they play in weight management. We will also look at how to track the calories coming into your body from food and calories coming out of business.
Your inspiration will review the video information during your next call, so if you have any questions from today's video guide, be sure to keep a note so you can discuss it! Let's start!
(See Slide # 2: Calories and Weight)
Calories; you probably heard this word once or twice. But do you really know what this is? When you eat any food or drink, you are taking the energy stored inside it. Calorie is a measure of this energy.
Calories are found in the three macronutrients – proteins, carbohydrates and fats. You can easily find how many calories a food is by reading the nutrition label.
When we consume calories, the body has 2 options:
1. Keep this energy
2. Use this energy (burn it)
How then is this about our weight? The calories we consume and the calories we burn lead to: the weight remains the same, weight loss or weight gain.
Unfortunately, it's not as simple as calories compared to calories. We think that if we burn more than we eat, we will lose weight. Studies show that the type of calories you consume plays an even greater role than the amount. Food affects our bodies in different ways as they go through different paths as they break down.
Here we mean: quality means more than quantity! Think of it as follows: 1 cup of orange juice can be only 110 calories, but those 22 grams of sugar constituting these calories will dehydrate your body, increase your blood sugar, and make you feel tired. Almonds on the other hand are denser calories. , Cup, our recommended portion contains 200 calories. The reason we still recommend nuts instead of juice is that they will fill you up, stabilize your blood sugar and reduce appetite.
(See Slide 3: Calorie Tracking Calories)
While you can find plenty of good calorie foods, you still need to consider how many of them you have taken. The best way to really understand what you're getting is to follow this.
There are two ways we take calories, through what we eat and through what we drink. So be sure to keep track of everything you consume so you can have a better idea of how much your daily calories are.
When it comes to burning calories, there are three ways to do it. The first is through our metabolism or the process by which the body turns food into energy. The second way is by actually moving the food through the body. It takes energy to digest, absorb and transport the food we eat around our bodies, which burns more calories. The ultimate and best way to burn calories is activity. What makes this the best way is
1) We have full control over the amount of calories we burn at a training session and
2) We build muscles that burn almost 50 calories more per kilogram than fat
Tracking energy and energy is easy with the Newtopia application. Take a snapshot of your food to capture your energy and share the food with the inhaler. And capture your energy with your tracking activity that tracks your footsteps.
(See Slide 4: How many calories do I burn?)
Have you ever wondered how many calories burns a specific activity? This chart outlines various activities performed at a moderate level of intensity and how many calories you can burn.
(See Slide # 5: Eat less calories and burn more)
Since all the calories come from our food and drinks, the steps we take when preparing or purchasing them can help to burn even more calories on the road.
There are many tips and tricks we can offer you to reduce your calorie consumption.
• Be aware of how to cook your choice of food – choose grill, roast, steamed, not heavy frying.
• Use herbs and spices to add flavor to your food as a sauce / sauce replacement. Make it so spicy that you burn more than your calories.
• Choose healthy alternatives such as fruit instead of candy, salad instead of fried potatoes.
• Think what you drink! Many unhealthy calories can hide in liquid form with sugar / sweeteners. To increase your usual water intake, try to keep a bottle of water.
• Finally, BE ACTIVE! Continue to work up to 150 minutes of activity per week.
Well, now you know how to burn more calories than you have! From this lesson you now have to understand the role calories play in weight management, how the body burns calories, and tips and tricks on how to consume less calories and burn more! Thank you for joining us today and I'll see you in my next coaching session!