Calorie-counting is considered to be one of the most effective ways for shedding extra kilos. On an average, a woman requires around 2000 calories in a day to maintain certain weight and 1500 calories per day to lose around half a kilo a week. Males on the other hand need around 2500 calories in a day to maintain weight and 2000 calories in a day to lose around half a kg in a week. A simple way to do this is by eating healthy and nutritious food and regular exercise including both cardio and strength training.
How many calories do you need in a day for good health?
Celebrity nutritionist Nmami Agarwal says that daily recommended intake of calories is going to be different from person to person. The number of calories a person should consume in a day will depend on the level of physical activity. It is different for males, females and kids. “Someone with a lifestyle which includes more physical activity than usual will require more calories in a day to stay fit and healthy. Going on a calorie-deficit diet for weight loss is not recommended as it cannot be sustained in the long run,” she says while adding that it is not recommended that a person compromises on health in the name of weight loss.
When going ahead with your daily intake of calories, your level of energy and your overall health needs to be given consideration. According to the Academy of Nutrition and Dietetics, your daily calorie intake should never go below 1200. If it goes below this count, you will begin losing muscle mass and will starve of energy or fuel for doing your daily activities.
Healthline reports that United States Department of Agriculture guidelines say children between ages 2 to 8 years need around 1,000 to 1,400 calories. Girls between 9 to 13 years of age need around 1,400 to 1,600 calories, boys of this age need 1,600 to 2,000 calories.
A woman aged between 14 to 30 with an active lifestyle would need at least 2,400 calories, a sedentary woman belonging to the same age group needs nothing more than 1,800 to 2,000 calories.
Active men aged between 14 to 30 need 2,800 to 3,200 calories while sedentary men of the same age group need 2,000 to 2,600 calories. Active men and women above 30 years need 2,000 to 3,000 calories while sedentary men and women above 30 years of age need 1,600 to 2,400 calories.
Eat a healthy and balanced diet
A healthy balanced diet is one which gives your body enough nutrients to function correctly. Majority of your daily calories should come from eating fresh fruits, vegetables, whole grains, nuts, legumes and lean proteins. You should include all kinds of seasonal fruits in your diet along with dark leafy green vegetables, seasonal vegetables, beans, lentils, almonds, peas, sunflower seeds and walnuts to name a few.
Now, those who want to lose weight can do so by including more physical activity in your daily routine over and above exercising. This can be done by making small changes like walking to your walk, playing sports, doing some yoga, drinking lots of water, and focusing on calorie-burning cardio exercises in the gym. Make sure that the calories which you consume come only from healthy food sources and not from junk food or unhealthy deep fried food.
These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!
Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.
Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.
Try these healthy breakfast options right now!
1. Stuffed rotis
Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.
2. Palak or beetroot roti with mint raita
Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.
3. Egg parantha or scrambled eggs with chapati
Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.
4. Bajra roti with beetroot raita/bajra khichdi
Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.
(Pooja Malhotra is a nutritionist based in Delhi)
5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter
Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.
Drinks to keep you warm and hydrated during winter
Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.
Ginger, honey, lemon tea:
Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.
Hot mulled cider:
All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.
Vegetable/chicken/bone broth or soup:
Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.
Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.
Fasting can improve overall health, study suggests
Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.
Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.
According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.
The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.
“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.
According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.