Index ! Scroll Right for More!


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.

Running is a very good exercise for staying healthy and loosing weight

Wake up early and start workout ! stay fit

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
HeightIdeal Weight
InchesCentimetresKilograms
4’6”13728.5 – 34.9
4’7”14030.8 – 37.6
4’8”14232.6 – 39.9
4’9”14534.9 – 42.6
4’10”14736.4 – 44.9
4’11”15039 – 47.6
5’0”15240.8 – 49.9
5’1”15543.1 – 52.6
5’2”15744.9 – 54.9
5’3”16047.2 – 57.6
5’4”16349 – 59.9
5’5”16551.2 – 62.6
5’6”16853 – 64.8
5’7”17055.3 – 67.6
5’8”17357.1 – 69.8
5’9”17559.4 – 72.6
5’10”17861.2 – 74.8
5’11”18063.5 – 77.5
6’0”18365.3 – 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.




Spend time on workout and burn calories


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

Drinking plenty 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.


Lemon water for belly fat reduction



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

Stretch body and burn calories

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.


Fruits

vegetables



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.

Keep running everyday and stay fitStretch body and stay in tune


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


Pranayam and Yoga are very essential daily

Surya Namaskar









Calorie and weight Management activity




Calorie and weight Management activity


Calorie and weight Management activity






*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.

Index! Scroll to the right



Ads



Ad

Changing lives, businesses, and nations through talent transformation in digital technologies.
Powered By:



Reviews of way2bliss.com

Please click the above Webwiki Box icon & write a review .
Thank You!