Title : The great balancing act: 4 Things You Need To Know About Food and Fitness
link : The great balancing act: 4 Things You Need To Know About Food and Fitness
The great balancing act: 4 Things You Need To Know About Food and Fitness
by Megan Meyer, PhD
is likely to have heard of the phrase "energy balance" in regard to food and fitness. Despite being a relatively simple concept, the energy balance is constantly being attacked misinterpreted or not an appropriate strategy for weight control. Far from the truth, being informed about the balance of power will not only help you maintain or lose weight but also fuel for physical training.
Energy balance is the relationship between calories consumed food / beverage and calories used to support the normal functions of body and physical activity. Energy balance is best represented as a scale, with the calories consumed in one arm and the calories consumed in the other arm. Tilt the arm on each side has consequences. An energy balance that has more calories leads to weight gain consumed, and instead an energy balance that favors used calories results in weight loss.
You've probably heard that the only way to lose weight is to avoid certain foods. It is basically taking the position that avoid "X" and all your problems will be fixed! Because it sounds too good to be true, in this case, it really is. Rather, what is most important is that defined your calorie needs and sticks within that number.
This approach will give more freedom to eat the things you want and do not prevent food group. This message is beginning to be applied in everyday life. Data from the International Foundation Food Council Information 2015 Survey of Food and Health shows that more than 40% of Americans cite eat meals smaller or snacks as a contributor to their success in maintaining or losing weight. In addition, nearly a third of Americans are controlling high calorie foods and beverages to maintain or lose weight. These data points suggest knowledge that limits calories is a successful strategy for weight control.
So what does it really mean energy balance and how it can be applied to fitness and weight control? I'm so glad you asked! This brings me to my first point.
A calorie is a calorie, regardless of their origin.
A calorie is the basic unit of energy found in food and beverages contributes to energy balance. Although the groups discuss how the sources of calories affect weight gain, the conclusion is that all calories are the same regardless of their source of food. Think of your body as an engine that needs fuel in the form of calories. 100 calories of a donut or a yogurt is still 100 calories of energy for the body to process and use.
The body prioritises overall calories from carbohydrates first, then calories from protein and calories, finally, fat. So when you think about calories for physical exercise, consuming calories from carbohydrates mainly for fuel and immediately after a workout sure to round out your meals with protein and fat. To help plan your day, USDA it recommends that for adults, 19 and older, 45-65% of calories come from carbohydrates, 10- 35% of the calories are protein and 20 to 35% of calories derived from fat.
So back to the example yogurt and donuts. If they provide 100 calories are not equal? Well, this brings us to the second point.
There's more to food calories
Not all calories they are cut from the same cloth, so to speak. 100 calories of yogurt will provide protein, calcium and other nutrients (maybe even some probiotics for intestinal health!), While 100 calories of a bagel really have no additional nutrients (besides being tasty). So when you think about calories, either for fitness, they strive to incorporate a balanced diet that is meeting your nutrient needs.
Thinking beyond basic conditioning, so if you are trying to lose a few pounds? What is the best approach to help get rid of those hard to lose five pounds?
The weight control or loss of calories starts with
If you know your daily calorie needs, you it will be better in managing your weight. If you are looking to lose weight, reduce your calorie intake while maintaining a certain level of exercise is the way to go. Many studies have shown that reduced calorie diet along with exercise results in sustainable weight loss, long-term, regardless if you decide to cut carbohydrates, protein or fat. These studies show that actually has to do with calories. However, be aware of calories does not mean you have to completely abstain from food that love- just make sure that what you are eating "balance" your goal weight and workout plans.
Which brings me to my last and final point on the energy balance.
is all about balance, 'bout the balance
When you think about the balance of power in relation with exercise, it is important that you adjust your diet to take into account the increase in calories burned. You've worked hard, so you completely understand the desire to "reward" yourself after a sweaty session sesh exercises. Although it may be tempting to hit some cookies after a workout, choose more nutritious options such as lean proteins, whole grains and healthy fats and keep crackers as a special gift. Eating this way will not only feed your body appropriately throughout the day, but will also give you the flexibility to enjoy some of your favorite foods in moderation.
Although energy balance may seem a complex concept, it is really about knowing and define your calorie intake and then adjust your calories based on levels of fitness and exercise . You can actually have your cake and eat it too, so long as it falls within their calorie needs. So go ahead and balance your way to a healthier life!
About Megan:
Megan Meyer, PhD is the Administrator of health and wellness programs Communications International Food Information Council (IFIC) . In the IFIC, she agrees to communicate science-based information to the media, health professionals, external organizations, and consumers on issues related to nutrition and health.
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