Hello all, the most common question that my patients and relatives ask me is – I do not eat much still I don’t know how my weight increases ???
Actually the reason is sometimes we don’t realize we are eating certain foods which are high in calories and they increase the weight. I’ll write down few things which will help you decide better..
An average adult requires 2200-2500 calories per day. If we exceed this limit, it is converted into fats. Most of the times we cross this limit and end up gaining weight.
Here are a list of common food stuffs that we eat and their calories.
|Food items||Calories (Approx value)|
|1 samosa||350 cal|
|2 kachori||375 cal|
|1 pani puri plate||270 cal|
|1 portion of pop corn||500 cal|
|1 scoop Ice cream||200 cal|
|Cold drink/ milk shakes||250 ml|
|1 pizza||800-1000 cal|
|1 subway||500 cal|
|1 vada pav||250 cal|
|2 Medu Vada||500 cal|
|Cheese Frankie||250-400 cal|
|Mayo/cheese grilled sandwich||600-900 cal|
|1 butter naan/ paratha||300 cal|
|1 cup wafer||400- 700 cal|
|Roasted peanuts/ sing/ peanut powder||100-200 cal|
|1 cup paneer/cheese||600 cal|
|1 burger||350 cal|
|French fries||500-700 cal|
|Biryani/Fried rice||300 cal|
|All starters||350- 1000 cal|
|A portion of restaurant sabzi||250-500 cal|
|1 cup gathiya/fafda/sev||250-400 cal|
|3 ras gulla/ gulab jamun||300 – 500 cal|
|½ cup cashew/pista||400 cal|
|2 butter pav||300 cal|
Amount of exercises needed for Calorie loss –
- 30 min walk – 120-150 cal loss
- 30 min power yoga – 150-250 cal
- 30 min jogging – 300-400 cal loss
- 30 min swim – 200-300 cal loss
- 30 min Zumba – 500 cal loss.
As I said earlier, an average adult requires 2200-2500 calories per day. A balanced meal is having around
- Breakfast – 800 cal,
- Lunch – 700 cal,
- Evening – 250 cal
- Dinner – 500 cal.
In normal days we usually eat what is required. But on the days that we eat out, go for movies, malls, dinner, marriage, parties, office events – on these days we eat almost the double than we should and end up taking extra calories which get accumulated over a period of time and leads to weight gain.
For e.g. a Saturday/Sunday night dinner –
With 1 starter, 1 naan, sabzi, dessert – easily crosses – 1500 cal!!
A casual meet with a friend in McD, Pizza place
With burger + French Fries + coke = 1100 cal
Pizza + coke + garlic bread + cheese dip = 1500 cal
A movie evening –
With sharing a large pop corn + coke = 800 cal
A dessert on weekdays/weekends after homemade dinner –
Can be 600-800 extra calories..
One night out at friends place –
Piece of cake + chips + cheese dip + soft drink = fried snacks = 1000 – 1400 cal
At a wedding/ social event/ office party/ buffet meals – we end up eating lots and lots of things. That one meal itself goes to 2000-2500 cal at times – one full day’s quota of calories.
So you may be eating properly on most of the days of the week. You must be eating salads, green tea, oats etc. But those 4 or 6 cheat days in a month can upset your calorie intake drastically, and you may end up eating 8000-12000 calories more than you should have eaten. And with this surplus intake of calories – even if you walk or jog for 25 days a month, you will still end up with increasing weight.
So my advice would be to think and eat. For the pleasure of our taste buds we eat too many wrong things which leads to weight gain and then diseases like Diabetes, Blood pressure, PCOD, Heart attack etc.
Prevention is better than cure.
You may also like to read –
- Important advice for Navratri
- Calcium series.
- Child Health series.
- Hairfall series
- B12 defeciency
Hitaarth Clinic Homeopathy.Diet.Counselling
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