The article "CALORIES FOR WEIGHT MAINTENANCE" is about fitness, it has been created by Stella Parker.
Here is a handy guide to help you claculate the number of
calories you can consume as found in a great article on weight
management in Medpagetoday (registration required.)
To maintain one's weight, the following formula can be used:
*10 Calories per pound of desirable body weight if the person is
sedentary or if they are very obese.
*13 Calories per pound of
desirable body weight for low atcivity level, or after the age
of 55 years. *15 Calories per pound of desirable body weight for
moderate activity. *18 Calories per pound of desirable body
weight for strenuous activity.
Activity levels:
*Low activity: No planned, regular physical activity; occasional
weekend or weekly actiivty is the only type of physical activity
(like golf or recreational tennis). *Moderate activity:
Participation in physical acitvity like swimming, jogging, or
fast walking, 30 to 60 minutes each time. *Strenuous activity:
Participation in vigorous pyhsical activity for 60 minutes or
more at least 4 to 5 days per week
A BALANCED DIET
*Do not eat meat more than once a day. Fish and poultry are
recommended above red or processed meats because they are less
fattening. *Avoid frying food.
Your food absorbs the fats from
the cooking oils, increasing your diteary fat intake. It is
recommended that you bake or broil food. If you do fry, use
polyunsaturated oils such as corn oil. *Cut down on your salt
intake, wehther it be table salt, or flavors intensifiers that
contain salt such as monosodium glutamate (MSG). *Including
adequate fbier in your diet is very important. Fiber is found in
green leafy vegetables, fruit, beans, bran flakes, nuts, root
vegetables, and whole garin foods.
*Do not eat more than 4 eggs
per week. Altohugh they are a good source of protein, and low in
saturated fat, eggs are very high in cholesterol, and should be
eaten in moderation for that reason. *Choose fersh fruit for
deserts rather than cookies, cake, or pudding.
*Too much of
anything has its drawbacks, wehther it be calories, or a
particular type of food. A well balnaced diet with creativity
and variety are best suited to your needs. *Follow the
recommendations of the food gudie pyramid.
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