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How Many Calories Should I Eat to Lose Weight? An RD’s Take

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What I Eat in a Day videos have become a huge trend on TikTok, garnering 7 billion views for the hashtag #WhatIEatInADay. But the videos, as bright as they appear, have a dark side and trigger behavioral disorders and bad eating habits as people try to save calories to follow the lead of those random TikTokers who have no idea what they’re doing in a day should eat.

A restricted diet is not a good strategy for weight loss or long-term health. So if your goal is to have a healthy body, have energy, and maintain a healthy weight, the best way to do so is to provide yourself with nutrient-rich foods made from mostly plant-based ingredients: vegetables, fruits, whole grains, Legumes, nuts and seeds, and calories not counting.

“What I eat in a day” could just as easily mean: what I don’t eat in a day. Most of the posts show that people eat less than 1,000 calories over the course of their meals. The restrictive how-to videos add up the sums for each meal and snack and are neither healthy nor helpful as the actual number of calories you or your friend or sibling or parent will need each day depending on your age, height, metabolism, activity level and health goals . When it comes to how many calories your body needs in a day, quality also plays a role because an avocado is healthier for you, even if a medium-sized avocado has 234 calories than a candy bar or bag of chips, which may be less.

When it comes to counting calories, most people don’t know what they are doing

“Every body needs a different amount of nutrients and what you eat shouldn’t be based on a completely different person,” explains Dr. Amy Lee, Weight Management, Obesity, and Nutrition Expert and Head of Nutrition at Nucific. “It’s dangerous if you don’t know what you’re doing. Especially with a younger, easily influenced audience, this trend can lead to dangerous eating habits or disorders that can lead to a bad relationship with food at such a young age. “

Despite the fact that counting nutrients is a better strategy than counting calories, we know that people want guidance. With that in mind, here is how many calories you should consume each day and the dangers that can arise if you restrict too much.

How to calculate your daily calorie needs

Our bodies need a certain amount of calories to simply exist, sit in a chair, breathe, and function, which is known as the basal metabolic rate (BMR) or sometimes the resting metabolic rate (RMR). This usually makes up about 60 to 70 percent of the total calories we burn in a day before walking or running. There is a simple equation that can be followed to estimate your BMR, the Harris-Benedict equation.

For women, the equation is: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) = BMR

So if you’re a 130 pound woman, 5 feet 2 inches tall, and 24 years old, your resting metabolic rate (what you need to breathe and function without adding your exercise) is 1,392, which is about 40 percent can eat more than your father, whose example is below.

For men, the equation is 66 + (6.3 x body weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) = BMR

That said, if you are a 170 pound man who is 5 feet 10 inches tall and 68 years old, you need 804 calories just to keep your body in a resting state before walking the dog.

(For anyone looking to put their weight and height in a calculator and skip the third grade math lesson, try this one from Very Well Fit.)

From there, multiply your BMR by an activity factor. That way, you’ll find out what to eat to fuel your full day of activities, from doing housework to exercising for 10km. These include:

  • Multiply BMR by 1.2 if you are seated (little to no movement)
  • Multiply the BMR by 1.375 if you are lightly active (1 to 3 days per week with light exercise or exercise)
  • Multiply the BMR by 1.55 if you are moderately active (3 to 5 days per week of moderate exercise or exercise)
  • Multiply the BMR by 1.725 if you are very active (6 to 7 days a week of hard training or exercising).
  • Multiply the BMR by 1.9 if you are particularly active (6 to 7 days a week of very hard training or exercise and one physical work or 2 days of training)

To continue the examples of our 24 year olds and her father from above, the very active woman would need 2,401 calories to fuel her lifestyle and her father would need 1,246 calories to maintain his moderately active lifestyle of golfing and hiking or biking in days of the week.

It is normal for men to have a higher BMR than women, depending on body composition and activity level. The Harris-Benedict equation is usually pretty accurate, but it could underestimate the caloric needs of those with higher muscle mass.

Let’s make another example of a five-foot tall woman who weighs 165 pounds and is 26 years old. The formula would look like this:

  • BMR = 655 + (709.5) + (310.2) – (122.2) = 1552.5

If she’s more sedentary, you’d multiply 1552.5 by 1.2. This would bring her BMR to 1,863. Therefore, that person would need to consume 1,863 calories a day to maintain their weight.

So how many calories should I be eating to lose weight?

Once you have your calorie needs at rest and with your activity level, you can make adjustments from there to start losing weight on a healthy timeline. Science tells us that for sustained weight loss that you can maintain, a good goal is to lose 2 pounds a week, and more than that will cause your body to lower its metabolism and leave you at rest need fewer calories. If you eat normally, you will gain weight. To lose 1 pound of fat you need to burn 3,500 calories, which means you can lose anywhere from half a pound to a pound of fat every week if you eliminate 250 to 500 calories a day.

While you might think that you could cut even more calories to lose weight faster, this strategy will usually backfire. Losing between half a pound and 2 pounds a week is a healthy range as you can look and feel dramatically different (lose around 8 to 10 pounds of fat) in just a month and keep moving towards your goal as you lose even more must be your healthiest. It’s important to remember that your weight loss may not be constant week after week as our body weights fluctuate depending on factors such as stress, inflammation, hormones, and other health conditions unrelated to calorie intake.

Extreme calorie restriction is not ideal

Any diet that recommends eating less than 1,200 can be harmful rather than beneficial, as drastically reducing it causes your metabolism to slow down in what is often referred to as metabolic damage. According to the Academy of Nutrition and Dietetics, a significant calorie deficit causes your body to go into “survival mode” and reduce its burn rate to maintain the minimum possible level of function with fewer calories. Over time, your body learns to use fewer calories to perform the same tasks, and when you return to eating normally, it stores anything above that lower threshold as fat.

Another study conducted on a number of young and mid-adult adults with normal weight or moderately obese BMI found that those who reduced their daily calories by 12 percent (which would save about 200 calories by following a calorie diet) could lose weight by Maintained 10 percent over two years. Not only that, her risk factors for age-related diseases like diabetes, heart disease, and stroke had also decreased along with inflammation markers and thyroid hormones.
Bottom line: You probably need more calories than you think just to function properly and maintain a healthy weight. Severe calorie restriction can cause your metabolism to slow down and prevent weight loss. To lose weight, first calculate your metabolism, factor in your activity level, and then eliminate between 250 and 500 calories per day for healthy weight loss that is sustained over time.

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Whole Grains Health

Harness the power of the body’s hormones for better health

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When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit DoctorOz.com.

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit sharecare.com.

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Types of Millets And How Beneficial it is in Losing Weight

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Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Adherence To a Mediterranean Diet Lowers Risk of Diabetes

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Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020). https://doi.org/10.1038/s41387-020-0113-x

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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