Weight Loss & Calorie Management

Manage calories & manage weight

Namaskar & Welcome to understand how to manage weight
and burn calories for loosing weight and enhance calories to increase weight.

Basically it is to reduce weight who is having more weight than desired level.
And to increase weight for those whose weight is low than the desired level.

Ideal weight for men & women as per height.

We should have a desired weight as per height given in below table.

Both for Women and men ideal weight is different.

FOR WOMEN

Height		Ideal Weight
Inches	Centimetres	Kilograms
4’6”	137	28.5 – 34.9
4’7”	140	30.8 – 37.6
4’8”	142	32.6 – 39.9
4’9”	145	34.9 – 42.6
4’10”	147	36.4 – 44.9
4’11”	150	39 – 47.6
5’0”	152	40.8 – 49.9
5’1”	155	43.1 – 52.6
5’2”	157	44.9 – 54.9
5’3”	160	47.2 – 57.6
5’4”	163	49 – 59.9
5’5”	165	51.2 – 62.6
5’6”	168	53 – 64.8
5’7”	170	55.3 – 67.6
5’8”	173	57.1 – 69.8
5’9”	175	59.4 – 72.6
5’10”	178	61.2 – 74.8
5’11”	180	63.5 – 77.5
6’0”	183	65.3 – 79.8

FOR MEN
Height		Weight
Inches	Centimetres	Kilograms
4’6”	137	28.5 – 34.9
4’7”	140	30.8 – 38.1
4’8”	142	33.5 – 40.8
4’9”	145	35.8 – 43.9
4’10”	147	38.5 – 46.7
4’11”	150	40.8 – 49.9
5’0”	152	41 – 53
5’1”	155	45.8 – 55.8
5’2”	157	48.1 – 58.9
5’3”	160	50.8 – 60.1
5’4”	163	5.0 – 64.8
5’5”	165	55.3 – 68
5’6”	168	58 – 70.7
5’7”	170	60.3 – 73.9
5’8”	173	63 – 70.6
5’9”	175	65.3 – 79.8
5’10”	178	67.6 – 83
5’11”	180	70.3 – 85.7
6’0”	183	72.6 – 88.9

Now let's determine the Estimated Calorie requirement as per age and activity.

We should intake only required calories as per our day to day activity we do
to keep weight in check. 

ESTIMATED CALORIE METER
Gender	Age (years)	Actived	Sedentaryb	Moderately Activec
Child	2-3	1,000-1,400	1,000	1,000-1,400
Male	4-8	1,600-2,000	1,400	1,400-1,600
	9-13	2,000-2,600	1,800	1,800-2,200
	14-18	2,800-3,200	2,200	2,400-2,800
	19-30	3,000	2,400	2,600-2,800
	31-50	2,800-3,000	2,200	2,400-2,600
	51+	2,400-2,800	2,000	2,200-2,400
Female	4-8	1,400-1,800	1,200	1,400-1,600
	9-13	1,800-2,200	1,600	1,600-2,000
	14-18	2,400	1,800	2,000
	19-30	2,400	2,000	2,000-2,200
	31-50	2,200	1,800	2,000
	51+	2,000-2,200	1,600	1,800

Now Let's understand the Calorie content of the following foods

 per 100g/ml volume.

Groups of Foods Energy (Kcals) Per 100 (g/ml) Cereals   Barley 315.7 Wheat flour 320.2 Ragi 320.7 Wheat whole 321.9 Quinoa 328.3 Wheat vermicelli 332.6 Wheat semolina 333.6 Jowar 334.1 Bulgar wheat 341.7 Bajra 347.9 Rice Parboiled 351.5 Refined flour 351.8 Rice (Brown) 353.7 Rice flakes 353.7 Amaranth seed, Black 356.1 Rice Raw milled 356.3    Green  vegetables   Amaranth leaves 30.5 Beet greens 34.6 Brussels sprouts 44.2 Cabbage Chinese 17.9 Cabbage, green 21.5 Cauliflower leaves 35.4 Colocasia leaves, green 43.4 Drumstick leaves 67.3 Fenugreek leaves 34.4 Lettuce 21.7 Mustard leaves 30.3 Parsley 72.8 Radish leaves 26.05 Spinach 24.3   Grain legumes   Bengal gram, dal 329.1 Bengal gram, whole 287 Black gram whole 291.3 Cow pea, brown 320.2 Cow pea, white 320.2 Green gram dal 325.7 Green gram, whole 293.7 Horse gram, whole 329.5 Lentil dal 322.4 Peas, dry 303.2 Rajma, red 299.2 Red gram, dal 330.7 Red gram, whole 273.9 Soya bean, brown 381.4      Roots and Tubers   Beetroot 35.6 Carrot 33.2 Potato brown 69.7 Radish,white 32.2 Sweet potato,brown 108.9 Tapioca 79.8 Yam 84.3   Milk and Milk Products   Milk, whole, buffalo 107.3 Milk, whole, cow 72.8 Paneer 257.8 Khoa 315.9 Soy milk 54 Tofu 76    Fruits   Apple 62.3 Apricot, dried 31.5 Avocado 144.3 Banana 110.6 Blackberry fruit 54.2 Cherries red 59.7 Blackcurrants 54.2 Custard apple 98.9 Dates, dry 320.2 Fig 81.5 Grapes 60.7 Guava 32.2 Jack fruit 72.1 Sweet lime 27.2 Litchi 53.7 Mango 41.8 Musk melon 23.1 Orange 37.2 Papaya 23.9 Peach 40.1 Pear 37.5 Pineapple 43 Plum 56.8 Pomegranate 54.7 Raisins, black 305.6 Sapota 73.3 Strawberry 24.6 Watermelon 20.3 Wood apple 78.1   Miscellaneous foods   Coconut water 15.2   Fats and Oils   Ghee 920 Butter 717 Oil 900 Cheese 264.5

Groups of Foods Energy (Kcals) Per 100 (g/ml)  Other Vegetables   Ash gourd 17.4 Bamboo shoot, tender 16.2 Bitter gourd 20.7 Bottle gourd 10.9 Brinjal 25.3 Broad beans 29.3 Capsicum 16.2 Cauliflower 22.9 Celery stalk 16.4 Cho-Cho-Marrow 18.8 Cluster beans 40.1 Cucumber 19.5 French beans 24.3 Knol-Khol 16 Kovai 19.1 Ladies finger 27.4 Parwar 24.1 Peas,fresh 81.2 Plantain stem 39.4 Pumpkin 23.1 Ridge gourd 13.1 Snake gourd 12.4 Tomato 20.7 Zucchini, green 20    Spices and Condiments   Green chillies 45.6 Coriander seeds 268.8 Curry leaves 63.5 Garlic 123.8 Ginger, fresh 54.9 Mint leaves 37 Onion 48 Asafoetida 331.5 Cardamom, green 255 Red chillies 236.6 Cloves 186.6 Cumin seeds 304.4 Black cumin (Kalonji) 345 Fenugreek seeds 234.9 Nutmeg 463.6 Basil seeds 22 Anise seeds 153.3 Pepper, black 217.4 Poppy seeds 422.5 Turmeric powder 280.5    Sugars   Jaggery cane 353.7 Sugarcane, juice 57.8           Nuts and Oil seeds   Almond 609.2 Arecanut dried 350.6 Cashew nut 582.6 Coconut dry 624 Coconut fresh 408.9 Gingelly seeds 507.6 Ground nut 520 Linseeds 443.8 Pine seed 594.1 Pistachio nuts 539.4 Sunflower seeds 586.2 Walnut 671 Flax seeds 534 Chia seeds 486    Egg, Poultry and Animal Meat   Egg, whole, raw 134.7 Egg white, raw 44.6 Egg, yolk, raw 296.8 Chicken, leg, skinless 383.6 Chicken, thigh, skinless 199.8 Chicken, breast, skinless 168.2 Chicken, liver 123.8 Goat 188 Sheep, shoulder 200.7 Sheep, chops 118.5 Beef, chops 139.8 Pork, shoulder 237.3 Pork, chops 178.7     Fish and seafood   Cat fish 108.9 Mackerel 101 Matha 92.9 Pomfret 123 Salmon 172.3 Sardine 152.2 Shark 95.1 Silver fish 132.6 Catla 94.1 Tuna 112.3 Crab 81.9 Lobster 89.6 Oyster 60.2 Tiger prawns 65.2 Clam 58 Squid 80

 

How to loose weight?

If your weight is more and you want to bring it to ideal weight then

some suggestionsare as follows.

1. You must eat less calories in comparison to the desired calories required by you .

 Calorie chart has been provided . Please check your ideal requirement of calories.

Then add the foods to meet the required calories.

2.You must spend extra calories on physical activity.

3. Drink plenty of water . Atleast 3 litres of water.

4. A Spoonful of Fenugreek  seeds cleaned and soaked in a glass of water overnight

is very beneficial for reducing weight . Strain the water in a different glass.

Drink the water along with the soaked Fenugreek. 

Chew slowly and take small amounts of fenugreek at a time and drink the strained water.

5. Replacement or reduction of high calorie carbohydrates with plain oats will help 

in weight reduction at a faster rate.

6. Daily intake of  Lemon in luke warm water in empty stomach will burn calories and help in weight reduction.

7. Doing Surya Namaskara daily twice a day keeps us fit and also helps to  minimise weight gain.

8. Eatable Raw fruits and vegetables generally have very low calorie content

along with vitamins and minerals. Eating more vegetables and less carbohydrates 

can fill the stomach and also add less calories.

Also  boiled and low fried  foods with moderate spices also provides less calories.

10. Skipping Meals and taking food when not hungry converts carbohydrates to fats.

Best time to eat is when you are hungry.

11. Please eat slowly and chew properly. Give some time to yourself. Food is the 

energy which is keeping us alive and providing strength to do work. It's best

if you can stop all other activities while eating.  Be it watching TV, browsing 

smartphone or anything.

12. Atleast an hour of walking  and other physical  activites is good for keeping weight in balance and also  for staying healthy.

13.  Pranayam and other yogas atleast 20 minutes a day can do wonders.

*Disclaimer: All the information provided here with self knowledge and web findings with utmost care. Request you to kindly use the information at your own discretion. Also its advised to to consult a nutritionist who will guide and help you in your path.