Understanding Calories

In a study of a group of patients not suffering from heart disease, found that a significant loss of weight was followed by an average 35 per cent reduction in the work the heart has to do. The lesson to you is clear: Even though your heart is strong, overweight taxes it with work and strain beyond its normal capacity. A healthy heart is gradually weakened by the extra stress imposed on it by 20, 30 or 40 pounds of unnecessary fat. Your energy reserves are depleted; you feel tired too soon and too often, even when doing simple things like walking and swimming, things that the person of normal weight can handle with ease and pleasure. Don't let too much weight rob you of a strong heart and the vibrant energy that you need to enjoy a full, healthy life. Learn to count your calories and you can count on more years of healthy, happy living.

We Don't Have the Physical Activity of Past Generations

We must remember that in the past 100 years there has been a considerable reduction in energy expendi璽ure, because of a more mechanized way of life. People today don't have to go out to the barn and hitch up a horse or team when they are ready to go somewhere. They merely step into their car, which is as close to the front door as they can manage it, and then drive to their destination, again parking as near the entrance as possible.

The introduction of countless labor-saving devices in our home, factories, and offices has also robbed us of most of the physical exertion our grandparents knew. In fact, when it comes to conserving energy, we seem to have approached about as near as we can get to a vegetable existence.

It was formerly believed that the average adult who engaged in moderate physical activity required from 2500 to 3500 calo璻ies a day. Figures published by the American Heart Associa璽ion today place the figures much lower.

One of the reasons overweight is a problem with so many people is that it has a way of sneaking up on you. You may gain only two or three pounds a year and not notice it. But in 10 years, this means an excess of 20 or 30 pounds. For example, a pound of body weight equals about 3500 calories. Just one extra pat of butter each day (85 to 100 calories) will add eight to ten pounds a year to your weight! Similarly, a piece of pie (250 calories) eaten just once a week, will add over three pounds of body weight in a year's time.

Count the Calories or Increase Activity

A calorie is a unit of heat and energy, created by the body "burning up" the food we eat. This calorie or measurement of heat unit is the basis for determining what our weight should be and what our diet should be. In determining how many calories you actually need, scientists use specific terms to indicate how many calories you need just to stay alive, keep your heart going, and your temperature normal.

We need approximately a calorie each minute, simply to keep living.

Even while you are asleep you "burn up" an average of 500 calories.

Most men and women need from 1000 to 1500 calories as their base requirement.

However, when you work or think you burn up additional calories. Here is a list of activities with the approximate number of calories that these cost you, as an adult:

(1) Mental Work ................ 10 Calories Each Hour

(2) Sitting at Rest ............... 20 " " "

(3) Standing ....................... 25 " " "

(4) Dressing ..................... 35 " " "

(5) Walking (easy) .......100-125 " " "

(6) Light Housework............. 70 " " "

(7) Light Exercise ............5-150 " " "

(8) Strenuous Exercise..200-500 " " "

(9) Golf ............................ 200 " " "

(10) Swimming .................. 200 " " "

Before you start that new fad diet, educate yourself on how to eat properly, how to track your calories in the food you eat and understand how the calories you expend in a fitness program can help you achieve a healthy weight and lifestyle.

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