The older you get, the less calories you need. A 70 year old burns 350 less calories a day
than a 35 year old. Middle age spread becomes inevitable if people do not slightly reduce their
calorie intake or alternatively increase the calories they burn off.
Building muscle helps increase your metabolic rate, which is the rate at which you burn off the energy (calories) consumed. Exercise also helps increase the metabolic rate for hours afterwards.
- Women (aged 19-49) need a daily calorie intake of 1,940 to maintain an average weight.
- Men (aged 19-49) need a daily calorie intake of 2,550 to maintain an average weight.
Calories: Knowledge & Know How
Fast food is often high in fats, sugars and salt – all potential health hazards when consumed in excess, remember that we are what we eat!
Ready meals sold in supermarkets have also been slammed by health watchdogs, for containing too much fat, sugar and salt. Even foods labelled low fat may not be ‘healthy’. To claim that a product is reduced fat it must be at least 25% lower than the standard product.
The original products tend to be high in fat, so the low fat version could still be fat laden. Also, the fat that has been removed is often replaced by other ingredients, sugar, for instance, so that the end product may have a higher calorific value than the high fat version!
Restaurants and take-aways
Eating out and eating take-aways is increasingly popular. However, unlike supermarket ready meals, there is no way of knowing the calorie content, but the chances are that they are high in fat, sugar and salt.
Calorie Burning Exercise
Everyone needs at least 30 minutes a day of physical exercise to keep their circulation in good working order. It does not even have to be 30 consecutive minutes – three lots of 10 minutes in a day work well enough to get the heart pumping faster and increase the breathing rate.
You do not have to be a fitness fanatic to do enough exercise to keep your heart healthy. The key to success is performing simple exercise that you enjoy on a regular basis. For example; brisk walking
is excellent exercise, costs nothing and is easy for most people to do every day. How about going for a walk before lunch or dinner? You could also try activities like swimming, cycling, gardening, aerobics, jogging, badminton or football.
The options are countless. If it is something you enjoy, you are more likely to make it part of your routine.
If the idea of a game of squash or a five-mile run really does not appeal, why not try one or more of the following suggestions?
- Increase your walking time by five minutes a week – perhaps get off the bus a stop early
- Gardening will help your exercise regime and you can enjoy the weather too
- A night out dancing to your favourite music will burn a lot of calories
- Give the house a full spring clean
- Go for a bike ride
- Use the stairs instead of lifts and escalators
- Consider joining an exercise class – maybe you can persuade a friend to go along too
- Go swimming
- If you enjoy shopping, an hour or two walking round the shops will burn some calories
- Do not sit when you can stand – standing up burns more calories than sitting down.
If you need further information regarding weight management please visit your our Pharmacy Locator and ask your local Alphega pharmacist, for advice.
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