Here’s how many calories you should eat per day to lose weight- based on your age, physical activity level

Here’s how many calories you should eat per day to lose weight- based on your age, physical activity level  

Key Highlights

• According to some experts, consuming fewer calories than your body burns my help you lose weight faster

• But how many calories you need to eat per day to burn fat depends on various factors such as your age, gender, current weight, activity levels, general health, etc

• Here’s how you can eat less by making healthier choices and without starving yourself

Whether you’re trying to lose, maintain To lose weight - Experts believe that cutting about 10 calories per day can lead to a loss of about one pound in a year, however, it can take as long as three years to achieve that. Generally, it is recommended that the average woman consumes about 1,500 calories per day to lose one pound of weight per week, and 2,000 calories per day to maintain weight. The average man trying to lose one pound of weight per week needs to eat about 2,000 calories per day, and 2,500 calories to maintain weight.or gain weight, a healthy diet along with regular exercise can help you achieve your fitness goals.  If you’re struggling to lose weight, knowing how many calories you should be eating per day may help you shed the pounds faster. Some experts believe eating fewer calories than your body burns is a smart strategy to help your get leaner. Perhaps, you might be tempted to look up the suggested calories in an attempt to get rid of that stubborn belly fat.

So, how many calories do you really need per day to lose weight?

However, this depends on a number of factors, including height, age, current weight, activity levels, general health, etc.
Here’s a sample chart that should be used as a reference point only considering that every individual is so different metabolically even when they are the same gender or have the same size. The chart is based on your activity level, age and BMI of 21.5 for women and 22.5 for men.

Gender	Age	Sedentary	Moderately active	Active
Females	19-30 31-50 51+	1800-2000 1800 1600	2000-2200 2000 1800	2400 2200 2000-2200
Males	19-30 31-50 51+	2400-2600 2200-2400 2000-2200	2600-2800 2400-2600 2200-2400	3000 2800-3000 2400-2800

How to cut your calorie intake without making you hungrier

The fact is, it’s best to work with a nutritionist who can design a diet plan just for you. Healthy weight loss is a slower process. Research has shown that those who lose weight gradually and steadily - say about 1 to 2 pounds per week - are more successful at keeping their weight loss. According to doctors, the above suggested calorie ranges are designed using the Institute of Medicine’s estimated energy requirement calculation.

The good news is, there are a number of ways to help you cut back on calories without starving yourself. This means, eating more of certain foods that can help you achieve your weight loss goals. For that, you would want to opt for whole foods such as fruits and vegetables high in protein, fibre, vitamins, minerals, and antioxidants that will help you feeling full longer, boost metabolism, curb appetite while providing your body with the nutrients it needs to function normally. Most fruits and veggies are naturally high in nutrients but low in fat and calories. Hence, adding more fruits and veggies to your diet is a simple and healthy way to cut calories, lose or maintain weight.

But, from my personal experience, I'll say that don't cut out any food totally from your diet while trying to lose weight. Eat sensibly, eat more vegetables, most people will say as salads, but as you age, raw foods are difficult to digest for some, eat cooked vegetables and eat whole fruits, as it will make you feel full due to fiber. While many prefer to drink fruit juice, I'll say that you lose fiber and nutrients, eating whole fruit makes you feel full. eat all seasonal fruits and veges even if you're a diabetic, it will not raise your sugar levels, but eat less. Don't give up on desserts either,  limit your portion, as I love desserts, but can stop eating a small piece of something. I prefer to  make my desserts using less fat, cakes often without butter and eggs and with less sugar. Enjoy your life, eat healthy and stay happy, doing exercise, listen to your body, which is very important.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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8 Easy Ways to Manage Cholesterol at Home

High cholesterol is a condition that occurs when you have too much fatty cholesterol in your bloodstream. A blood test can reveal cholesterol levels and whether you have high LDL cholesterol levels, the bad kind, or if your HDL cholesterol levels, the good kind, are healthy.
Let’s go over ways to manage your cholesterol at home:

1. Exercise
Doing at least 30 minutes of exercise a day can do wonders for the body, especially for unhealthy cholesterol levels. The exercise doesn’t have to be strenuous, it can be as easy as going for a walk and taking the stairs instead of the elevator. Some find it hard to fit a full routine into their day but a brisk walk on your lunch hour or after dinner is a start.

2. Lose weight
Even carrying an extra few pounds can increase unhealthy cholesterol levels. By making small changes, like cutting out sugary drinks for water, standing more throughout the day, parking farther away from where you need to be can all add up to a healthier lifestyle. 

3. Avoid smoking
One of the worst habits for cholesterol is smoking. The results of quitting can be fairly immediate and within twenty minutes your heart rate and blood pressure can recover from a cigarette-induced spike. Within one year of quitting smoking, the risk of heart disease is cut in half. It’s not easy, but it’s worth the health benefits. 

4. Avoid Alcohol
Moderate use of alcohol has been linked to higher levels of HDL cholesterol, but it’s still recommended to cut back on drinking. If you don’t already drink, it’s best to stay away. If you do enjoy the occasional drink, it’s important to remember that one drink per day is considered healthy for women and men over the age of 65. 

5. Supplements
In addition to consuming a healthy diet, there are also supplements that can help lower cholesterol naturally. Niacin can lower LDL cholesterol, but it comes with side effects. Psyllium husk is rich in soluble fiber and goes well with cholesterol-lowering medications. L-carnitine can lower LDL cholesterol levels and reduce oxidation for those with diabetes. Before taking any supplement, be sure to consult with your doctor to make sure they won’t interfere with your medication. 

6. De-stress
Stress can have adverse effects on the human body, including increasing the chance of stroke and heart attack. High cholesterol can have the same results. There is research that suggests that stress can increase unhealthy cholesterol levels, which is why it’s so important to reduce stress in your life to improve your overall health. 

7. Diet
A healthier diet can also help you maintain or achieve a healthy cholesterol levels. Some examples of foods you could try eating more of include:

• Unsalted nuts,legumes and seeds
• Fresh fruits and vegetables
• Baked or grilled salmon, tuna sardines or other fatty fish
• Vegetable and olive oil
• Whole grains.
• Skinless chicken or other poultry
• Lean pork and red meat

8. Cooking substitutes 
Making small substitutions when cooking is also helpful. Switch traditional pasta with whole grain pasta. A small change can have a big impact on your health. When purchasing cereals look for the whole grain options. When thirsty, instead of soda or fruit juices try water or water with lemon slices. Substitute Greek yogurt for sour cream when possible. Give up salad dressings for olive oil, lemon juice, and fresh herbs. These changes may not seem big but over time they can have a great effect on your health. Remember to exercise, even if you have to set an alarm to remind you. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement     

Type 2 diabetes warning: A popular activity is dangerously affecting your blood sugar

Type 2 diabetes is a condition that causes the body to lose control of the amount of sugar in the blood. The body doesn’t respond to insulin properly and may not produce enough, causing blood sugar levels to become too high. If blood sugar levels aren’t controlled properly and stay too high, a number of problems can occur, including kidney failure, nerve damage, foot ulcers, heart disease and stroke.

Eating a poor diet can cause sugar levels to rise and increases a person’s risk of developing type 2 diabetes.

This is why it is often recommended that one should eat a well-balanced, healthy diet including plenty of fresh fruits and vegetables.

Exercise is also a necessity and its advised to aim for at least 150 minutes of physical excursion a week.

One surprising aspect that has been proven to raise blood sugar is being on your phone or tablet for an hour at night before sleep.

Exposure to light in the hours leading up to bedtime, in particular, the light from the electronic device or television may affect health including weight and blood sugar levels.

This is according to a study published in Physiology & Behaviour.

What the experts said

Dr Kathryn Russart a postdoctoral researcher at Ohio State University Wexner Medical Centre in Columbus said: “Even at levels you may think are harmless, light exposure at night can trigger a number of health problems.

“Light at night is an environmental endocrine disrupter. Our circadian rhythm is geared to 24-hour solar days and we use environmental cues, such as light, to keep our body clock in sync.
“Among the tasks guided by our circadian clock is to manage a regular hormonal rhythm in endocrine tissues, which seems to be thrown off by too much exposure to light at night, making it harder to fall asleep.

“The net result, not enough sleep but that’s not all. More worrisome, is a negative impact on blood glucose levels.

“For example, we see from the research that light at night can cause weight gain, without an increase in calories and it can interfere with metabolic function.

“Our circadian rhythm is also influenced by the nightly secretion of the hormone melatonin, and light at night inhibits the production of this sleep-promoting hormone.

“That, in turn, could affect the hormone leptin,3 otherwise known as the satiety hormone that signals your brain that you are full, so when this hormone messaging is thrown off, you gain weight.”

It’s recommended to have as low as five lux of light at night in order for it not to disturb the circadian rhythm.

Putting that into perspective means a TV or a cell pone held about a foot away from the face cam emit up to 40 lux of light.

Whatever the sources of light at night, it’s a potential long-term health hazard.

Dr Elena Christofides an endocrinologist in private practice in Columbus, Ohio suggests: “You may use blight light blocking glasses, widely sold online to help reuse the exposure to the blue light from electronics.

“My advice is to put the special glasses on around dinner time and keep them on as long as you are using the computer, smartphone, iPad or watching TV.”

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement