- Use the stairs instead of the elevator
- 17 if you do heavy exercise (6 or more hours per week)
- Lose weight
- Start your day with some stretches - 5 minutes are just enough
- Very active - Strenuous exercise at least 6 days a week
It is that simple.

There are many sites like the one below which will provide a thorough breakdown of the different food categories. By counting calories daily, you will get into good eating habits very quickly. The results you get will be based on the validity of the data you collate, so be truthful and you will benefit more. His daily target now becomes 2500 calories. So, we now know that we need to establish our starting point and we need to reduce our calorie intake by 500 calories, each and every day. How do we do this and what foods should we be eating, and in what quantities,
A gram of carbohydrate has 4 calories, a gram of protein also as 4 calories, and a gram of fat has 9 calories. Foods are a compilation of these three building blocks, i.e. carbohydrate, protein and fat. So, if you know how many carbohydrates, proteins and fats are in any one given food, you know how many calories or how much energy that food contains. Our bodies burn the calories through metabolic processes, by which enzymes break the carbohydrates into glucose and other sugars, the fats into glycerol and fatty acids and the proteins into amino acids.
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