Balancing Nutrition, Calories And Activity

Losing weight safely and keeping it off is more than just following someone's diet plan and hoping for the best. The truth is that to safely lose weight, you need to understand the science of weight loss and basic nutrition. With this information you can create a lifestyle plan that fits your needs and personality and produces the results you desire.

For your body to function well daily, it must have energy. Similar to gasoline to a car, energy is the fuel that keeps our bodies going. Calories are the only source of fuel used by the body. Calories are measured in units of heat that the body produces from food and beverages. Weight management depends on the balance between calories in and calories out. To lose weight, you must expend more calories daily than you take in. One pound of fat is equal to 3500 calories. If you want to lose 10 pounds, for example, you must burn or reduce 35000 more calories than you take in.

Composition of Food

Macronutrients are items that are needed by the body in large amounts. Besides providing specific support functions for the body, macronutrients also provide energy. There are three macronutrients that make up the calories or energy we consume. The three macronutrients include proteins, fats and carbohydrates. While many believe eating extra fats contribute to overweight and obesity, the facts are that eating any of the macronutrients in excess of your daily calorie needs will all be stored as fat.

Proteins

Proteins include meat, eggs, poultry, such as chicken and turkey, fish and vegetable sources such as beans, peas, nuts and seeds. In addition to energy, protein provides the body with essential nutrients such as the B vitamins including niacin, thiamin, riboflavin and B6 as well as other important nutrients including vitamin E, iron, zinc and magnesium. Proteins provide the structure for bones, muscles, skin and blood. Proteins also play an essential role in hormone and enzyme functions. Hormones and enzymes are essential to carry out cellular functions for the body, similar to a key opening a door. One gram of protein supplies 4 grams of calories for the body. A healthy adult needs about 15% to 18% of their daily calories from protein.

Fats

Contrary to popular belief, fats are important for the body to sustain life. Fats provide the most concentrated source of energy at 9 calories per gram, carry fat-soluble vitamins and provide a feeling of satisfaction and fullness. The recommendation for daily dietary fat intake is less than 29% of calories for the healthy adult.

Carbohydrates

Carbohydrates are the last of the macronutrients that provide the body with energy. Carbohydrates are the preferred energy source of the body. Contrary to popular belief, a sufficient supply of carbohydrates, as high as 55% of the total calories for a healthy adult are necessary for proper bodily function. Carbohydrates help to regulate the other macronutrients, (fats and proteins). In addition, carbohydrates play an essential role in immunity and fighting infections, healing and the health of bones, joints and tissue growth.

The body strives to maintain a healthy balance at all times. Many fad diets sabotage weight loss because they are unbalanced or require you to eat too much of one of the macronutrients, such as all protein. While you may see some fast weight loss, this is temporary due to water loss.

Permanent weight management relies on eating a healthy balance of the macronutrients within the recommended daily calorie allowance you need to reach and maintain your goal. Increasing your understanding of the balance between nutrition, calories and daily activity will help maximize your weight loss efforts that will remain when you reach the maintenance stage.

Article Source: EzineArticles.com