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Iridiot

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How much should I eat ?
« on: October 21, 2015, 09:12:32 am »
I wonder if I eat more than the recommended or less than .


http://www.healthhub.sg/programmes/42/get-healthy

[YOUTUBE-HD]qMZvX707r6g[/YOUTUBE-HD]
 
 Living a healthy life isn't just about looking good; it's also about feeling good. Research has shown that keeping healthy habits can improve your mood and boost your energy levels.
 
 So what exactly is being healthy? Being healthy is not defined as the absence of disease or illness; it's about taking care of your body by eating well and exercising regularly. You can be healthy by paying more attention to your food intake and your physical activities. Simply put, it’s about making sure that your calorie intake is equal to or less than your calorie output.
 
What are calories?
 
A calorie is a unit of energy. So when people talk about calories, they are referring to energy that is being consumed or expended.



How many calories are too many calories?
 
The average recommended number of daily calories is 2200* kcal for males and 1800* kcal for females. We know it's not easy to watch your calorie intake when you're dining out in Singapore. After all, there's plenty of great food around, and we all know how tempting that plate of Char Kway Teow looks. But with the Healthier Dining Programme, which helps F&B outlets offer healthier meals that taste good and are lower in calories, you can now find wholesome meal alternatives at a location of your convenience.

*Note: The values indicated are calculated based on the average weight and physical activity level of the average Singaporean male and female. Your daily requirement may vary depending on factors such as age, gender, height, weight and activity level. Use the energy calculator in the Healthy 365 app to calculate your daily energy requirements.

Balance your calories. Balance your life.

 
Living healthy is all about achieving caloric balance. If you are trying to maintain your current weight, your calorie intake should equate to your calorie output. In the long run, consuming more calories than you can burn will lead to weight gain, which may lead to a whole host of health problems such as diabetes, high cholesterol and heart diseases. On the other hand, if you're attempting to lose weight, you should reduce your calorie intake, while increasing your calorie output.

Different physical activities expend different amounts of calories. Generally, the more vigorous an activity, and/or the more time you spend exercising, the more calories you burn.

Achieving caloric balance is as simple as keeping a healthy diet and staying physically active.

Burning calories. How your feet can help your waist.



 
We get our calories from the food and drinks we consume, but how do these calories get used? Calories are burnt when we move; the more we move, the more calories we burn.

Studies show that individuals who take less than 5,000 steps a day tend to lead to sedentary lifestyles and are more likely to be physically inactive. As a result, these individuals tend to have unhealthy Body Mass Index (BMI) and suffer increased cardiometabolic risk.

Conversely, being physically active comes with a myriad of health benefits, including, a healthier BMI and 20-50% reduction in incidents of premature deaths, cardiovascular diseases, stroke, hypertension and cancer. To put it simply, being physically active results in a healthier life.

You can make little changes to your daily routine, like increasing the number of steps you take a day, to increase your physical activity level and expend more calories. Where possible, take the stairs instead of the lift. Park further away from the mall's entrance. Alight one bus stop before your destination.

Of course, you can also burn more calories by increasing the intensity of your workouts. A vigorous workout like kickboxing will expend more calories than a moderate workout like brisk walking.

How to lose your calories and not your appetite.
 


Food and drinks all contain calories, but they are not made up of calories alone. They are also made up of fiber, nutrients and additives. This means that not all sources of calories are equal. While calories themselves are neither good nor bad, the food we get them from vary in nutritional value. So if you're going to be consuming calories, why not get them from nutritious foods?

Good sources of calories are packed with nutrients. Unrefined and minimally processed foods such as vegetables, fruits, whole grains, healthy fats, healthier oils and healthy sources of protein (e.g. lean meat, fish, tofu and beans) are all considered nutritious sources of calories.

Empty calories are caloric sources that contain very little nutrients. Highly processed snack foods, sugar-sweetened beverages, refined grains, sugar, fatty cuts of meats, and food high in saturated and trans fats, are all 'empty' sources of calories. Plus, eating too much of them can negatively affect your health; increasing the risk of obesity and chronic diseases.

Remember to eat in moderation. Avoid high-calorie foods such as deep fried dishes and food items containing coconut milk and gravies. Keep your meals in the right portion size, with the right mix of vegetables, meats and whole grains. You can also trade your sugar-laden beverage for one with lower or no sugar content; swap out that can of soda at lunch and have a glass of ice-cold sugar free tea instead.

Cut calories without feeling hungry or deprived by reducing your intake of high-calorie and high-fat foods, and filling up on lean proteins, fruits, vegetables, broth-based soups and whole-grains instead. These foods that are high in fiber and water content will keep you feeling full for longer, while cutting back on the calories.

At the supermarket, make informed choices on packaged food by looking at the calories per 100g on the Nutritional Information Panel. Opt for products with the Healthier Choice Symbol (HCS); in comparison to similar products, these are lower in sugar and fat.
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Celeste

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Re: How much should I eat ?
« Reply #1 on: October 21, 2015, 11:34:23 am »
I believe in the famous quote by Michael Pollan "Eat food. Not too much. Mostly plants".

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ezekiel

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Re: How much should I eat ?
« Reply #2 on: October 24, 2015, 02:02:21 pm »
i'd say consume in moderation in what u eat and drink to maintain an equilibrium in your health.
Fiber in the morning is the way to start it naturally help your bowels and on the weekends wash your stomach with papaya and prunes to detox.
Sweat it out either by jogging or cycling best time is early in the morning before the sun comes up.
Drink drink drink water keep hydrated.

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Justin

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Re: How much should I eat ?
« Reply #3 on: November 05, 2015, 02:45:40 pm »
Eat in moderation and you can ALMOST do away without any form of exercise if you eat right.

Just follow the calories rule. Not easy, and sometimes you will indulge, but just balance it back up the next day.


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Jieminz

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Re: How much should I eat ?
« Reply #4 on: November 06, 2015, 10:10:50 am »
I always use fitnesspal app to keep track on what I ate and how much my total calories consumption for that day. It's quite useful because it comes with computing your macros and you can input your weight to keep track on the effects of your diet. :)

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idyllic

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Re: How much should I eat ?
« Reply #5 on: November 06, 2015, 12:14:11 pm »
I always use fitnesspal app to keep track on what I ate and how much my total calories consumption for that day. It's quite useful because it comes with computing your macros and you can input your weight to keep track on the effects of your diet. :)
Used to use the app but gave up after a while. Quite troublesome

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Piglet

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Re: How much should I eat ?
« Reply #6 on: November 06, 2015, 01:58:19 pm »
human must exercise de la. to keep us healthy. cannot just restrict diet and dun exercise

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nomnom

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Re: How much should I eat ?
« Reply #7 on: November 06, 2015, 05:16:20 pm »
human must exercise de la. to keep us healthy. cannot just restrict diet and dun exercise

To lose weight, diet accounts for 70% and exercise accounts for 30%.

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Lemon

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Re: How much should I eat ?
« Reply #8 on: November 10, 2015, 12:53:56 pm »
I just eat what I like, what I want...

Life is short... I live to eat.

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ladyvera

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Re: How much should I eat ?
« Reply #9 on: November 10, 2015, 03:24:17 pm »
what i've heard is eat till the point of no hunger... but not till you are gorged.