How to Calculate The Calories for Losing 1 Kg Of Weight

When it comes to losing weight, we often talk about shedding calories, but it’s essential to have a fair understanding of what calories are and how it affects your fitness goals. Having some knowledge about your daily calorie requirements helps you be on track to lose weight. Here, we explain how to calculate the exact number of calories to be burned for shedding one kilogram of weight.

What are calories?
Calories are a measure of units of energy as per the international system of units. The number of calories in a food is a measure of how much energy that food possesses. Your total daily energy expenditure (TDEE), the number of calories you burn each day plays a vital role in maintaining your weight. 

Exercise, Diet & Calories
Exercise can regulate energy balance by affecting the intake and expenditure of calories. The more intense the exercise, the more calories you will burn. For instance, when researchers compared runners and walkers within a period of six years, they found that calories burned through running led to 90 percent more weight loss than calories burned through walking [2]. A study states that low-calorie diets (one that restricts your intake to 1,200 to 1,600 calories per day for men, and 1,000 to 1,200 calories per day for women) are a safe strategy for weight loss [3].

Calorie Requirement for Weight Loss
Your BMR (basal metabolic rate) is responsible for burning 60 to 70 percent of the total calories you burn in a day. Calculating it is the first step to find out the calories for losing weight. Listed below are two formulas for calculating the BMR : 

  1. Mifflin-St Jeor Formula
    Mifflin-St Jeor formula is believed to give the most accurate results [4]. Here is how to estimate your Basal Metabolic Rate using the Mifflin-St Jeor formula:

Formula for estimating BMR in women:

(9.99 x bodyweight (in kilograms)) + (6.25 x height (in centimeters)) – (4.92 x age) – 161

Formula for estimating BMR in men:

(9.99 x bodyweight (in kilograms) + (6.25 x height (in centimeters)) – (4.92 x age) + 5

  1. Harris-Benedict formula for estimating BMR in women:
    It is one of the oldest and most commonly used formulas for calculating BMR.

Formula for estimating BMR in women:

BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)

Formula for estimating BMR in men:

BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

After you estimate your BMR using the Harris-Benedict formula, the next step is to include the number of calories you burn during daily activities based on your lifestyle: 

Sedentary: If you do minimal or no exercise at all, multiply your BMR by 1.2.

Lightly active: If you exercise lightly for one or three days a week, multiply your BMR by 1.375.

Moderately active: If you exercise moderately for three to five days a week, multiply your BMR by 1.55.

Very active: If you perform hard workouts almost six to seven days a week, multiply your BMR by 1.725.

Extra active: If you engage in a very hard workout for six to seven days a week or have a physical job, multiply your BMR by 1.9.

The final number will be the approximate calories you require daily for maintaining your weight.

According to a study [5], a pound of fat is around 3,500 calories, therefore to lose 1 kg per week, you need to cut 7,700 calories from your diet each week or 1,100 each day. However, this number may vary depending on various factors such as gender, age, height, bodyweight, metabolic health, etc. Having a better understanding of calorie calculation can help you determine the best activities, both exercise, and non-exercise for meeting your fitness goals.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3630467/
  2. https://www.ncbi.nlm.nih.gov/pubmed/23190592
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1319349/
  4. https://www.ncbi.nlm.nih.gov/pubmed/15883556
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744/

 

No More Winter Blues: 7 Ways to Stay Healthy In This Season

The much-awaited winter season has finally arrived! While you’re glad to get some much-needed respite from the scorching sun, this season also brings with it a few notorious guests such as cold, flu, joint pain, dry skin, dandruff, and more. If you’re battling week-long flu or those unexpected aches and pains, then we have a solution for you. Try tips listed below to combat these issues and enjoy the season in full swing.

  1. Eat Right

  • Fiber: Make sure to include plenty of fiber-rich fruits such as apples, pears, and dried fruits [1] in your diet as they help prevent inflammation. Substitute your daily dose of potatoes with sweet potatoes as they have high fiber content. 
  • Protein: Milk and dairy products such as cheese and yogurt are great sources of protein, calcium, vitamins A and B12. They can improve your bone health and strengthen the immune system [2]. 
  • Antioxidants: Mushrooms are one of the richest sources of natural antibiotics and antioxidants along with onions, garlic, ginger, and turmeric. These foods are great immunity boosters [4]. 
  • Vitamins: Opt for colorful fruits and vegetables as they are a good source of the phytochemical – beta-carotene that aids in better immune function. Vitamin D is vital for better bone health and muscle function, and the lack of it can lead to joint and muscular pain. For this vitamin, get adequate sunlight exposure and consume foods such as oily fish, milk, fortified cereals, yogurt, and egg yolks.
  1. Supplements

While food is the best source of nutrients, sometimes these may not be enough. Additionally, the food preparation process and digestion tend to kill most of the essentials in food. Hence, fill this gap with dietary supplements of vitamin C, vitamin D, calcium and Omega 3 fatty acids.

  1. Drink Herbal Teas

There are several herbal teas available in the market that help you stay healthy during winters. These are ginger, lemon, tulsi, peppermint, and chamomile [5], which not only ward off common colds and flu but also soothes your nerves and provide better sleep. 

  1. Wash Your Hands

Though this may sound a little weird, it is a must-have practice during the winter season (and all year round) to protect yourself and others. Frequent washing your hands can prevent the spread of flu and cold. 

  1. Do Not Skip Workout

The chilly weather can often make you feel lazy and tempt you to skip the workout. However, stay determined to engage in some exercise for at least thirty minutes every day. It can be a brisk walk, jogging, yoga or Zumba. Daily exercise will not only improve your physical health but mental health as well.

  1. Give Extra Love To Your Skin

Moisturize your skin at regular intervals as the cold weather can make it dry and dull. Include yogurt and honey in your home-made face packs as they have excellent moisture-locking and antibacterial properties. Always carry a lip balm wherever you go. Dandruff is another common problem faced by many during winter. To prevent it, wash your hair on alternative days with sulfate and paraben-free shampoo.

  1. Give Warmth To Aches & Pains

A hot water bag can provide great relief from aches and pains during winter. The transfer of heat to aching areas reduces inflammation and reduces pain.

As the cold weather moves in, finding the motivation to stay healthy and fit is quite challenging. However, by paying extra attention to your wellness routine you can stay away from common winter health problems. Make sure to sleep for at least eight hours as your body needs enough time to rest and repair. Drink plenty of water to flush out all toxins from the body.

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  2. https://www.nhs.uk/live-well/healthy-body/five-ways-to-stay-healthy-this-winter/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/
  4. http://www.phytojournal.com/vol2Issue3/Issue_sep_2013/39.1.pdf
  5. https://pdfs.semanticscholar.org/8c16/540f738c3572102a86efc0b4308d29f3d7f2.pdf

Eat right this monsoon

Goodbye, mangoes. And a warm hello to the kadak adrak chai!

Monsoon has arrived and so is your temptation for eating all foods steaming hot. The warm soup and hot chocolate you detested during summer become a comfort food in the rains. Similarly, the mangoes you devoured in the scorching heat lose their luscious taste with the first showers.

As the season changes, your eating preferences and habits should change to help you cope with the climatic changes. For instance, rains leave puddles and dampness that become the breeding ground for mosquitoes and insects. Also, the high humidity levels lower your immunity. Your digestive system is at its weakest in the monsoon. Thus, your favourite season spells trouble for your health. And of course, skipping exercise due to the downpour or the lazy monsoon mood and gorging on pakodas, bhajiyas and fried just add to the woes.

But before you get all worked up, Bon Happetee has sorted your health and weight issues.

We’ve compiled a list on the foods to eat so that you remain healthy and fit during the rainy season:

  • Salads:

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Salads are nutritious and you should eat them to ramp up your fiber and nutrient quota. But, as a nutritionist, I know monsoon’s not the best time to chomp on salads.

So here’s how I relish my salad – I throw in the cabbage and heat it for 25-30 seconds in the microwave. This practice kills all the germs and ensures I grab my dose of antioxidant. Cucumber and carrot kachumber is another favourite since peeling the skin lowers the risk of food infection.

  • Leafy greens:

A storehouse of nutrients, leafy greens are every nutritionist’s favourite. But during the monsoons, green leafy vegetables are swarming with insects and food infection. So avoid eating them raw.

However, you can savour by cooking as cooking destroys the microbes – palak paneer, aloo gobhi, palak khichdi, gobhi paratha are smart ways to relish your greens without falling ill.

  • Fruits:

Move over the mango and dig into the delicious monsoon fruits – pear, plum, peach, apple and custard apple. And before you start on how fattening custard apple is, let’s talk about its benefits.

Custard apple is bursting with the goodness of iron, Vitamin C, Vitamin B 6, magnesium, and potassium. These nutrients play a key role in promoting healthy hair, radiant skin, along with steady sugar levels and a happy heart. With 100 calories in a 100-gram serving, custard apple is a steal! And custard apple contains zero fat and cholesterol. So, it’s definitely not making you fat.

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The other fruits – plums, pears and peaches – are an excellent source of Vitamin C. Vitamin C activates production of white blood cells, the first line of defence for your body’s immune system. Thus, all monsoon fruits are loaded with iron and Vitamin C, nutrients that strengthen your resistance to infections and inflammations. Additionally, both these nutrients play a key role in keeping your tresses healthy and combat hair loss, a common problem in rains.

  • Sprouts/pulses:

Obviously, you can’t wolf down leafy veggies, the tinda, bhindi, and doodhi for lunch and dinner throughout the monsoon. You need variety. It’s time to eat pulse-based vegetables like rajma, chawli, chole and besan. What’s more, pulses are brimming with protein, a vital nutrient to boost your immunity; a strong immune system protects you from the monsoon-related illnesses. The easy-to-digest sprouts are a healthy addition to your monsoon diet. A treasure trove of B-complex and Vitamin C, sprouts make a great in-between snack, sabzi, or usal.

bon happetee lose weight at home fast

And of course, dal khichdi with ghee makes for a perfect monsoon meal when you’re craving for something hot, quick and delicious.

Clearly, nature has the answer to all weather-related changes!

While we’ve discussed the food groups, there’s an important rule or two about staying fit during monsoons: eat light and fast.

With the constant downpour, sunlight is rare; these sunbeams play a key role in digestion. With decreased sunshine, your digestion power decreases drastically. That’s why go easy on the mouth-watering monsoon munchies – pakoras, bhajoyas, samosas, and kachori. And relish the khichdi, sprouts and custard apple and occasionally you can grab a bhajiya or a samosa!

Indigestion and stomach problems is also one of the key reasons why fasts are observed during monsoon. Most people observe the chaumasa (four months of fasting during the monsoon) or fast at least during the shravana month which sees the heaviest rainfall. By fasting, your vital organs get needful rest as they work hard throughout the year to keep you healthy.

And before we forget – have loads of ginger in the rainy season. Ginger is highly effective in improving food absorption and digestion. Also, it helps keep the cold and flu away.

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Have an awesome monsoon from team bon happetee 🙂

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

You’re in charge of your family’s health

As the woman of the house, you carry a lot of responsibility.Planning, cooking and serving healthy meals stand at the top of the mountain of those responsibilities.And if you have three generations living together or a joint family set-up, meal planning gets tougher. It’s nearly impossible to meet both, the nutritional requirements and please the fussy eaters, isn’t it?

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Understanding the uphill task at hand, we, at bon happetee, have a magic wand – easy-peasy tips and tricks. They will take care of your family’s nutrition and make your life simpler.

We can already see the broad smile on your face ?Now, let’s start unravelling our secrets: Continue reading

‘I got fit by eating everything!’

Bon happetee best diet plan app

Bon happetee best diet plan app

Having struggled with my weight almost since teenage, the first concern for me when I learnt about my pregnancy was my weight. Though I had successfully lost and maintained my weight a few years ago, I was still afraid of gaining weight during pregnancy.

Well, all my fears came true when I put on a whopping 17-18kgs during my pregnancy. Initially, I managed to lose some of it post delivery and was happy. But with erratic schedules and taking care of the baby, I piled on more weight. So it was a total of 20kgs gain vis-a-vis my pre-pregnancy weight.

When I decided to finally lose that weight (around the time my baby started weaning) I came across the best diet app- bon happétee. And it helped me change the way I looked at food and ate. Continue reading

Getting started with bon happetee

You don’t have to sacrifice your favourite dessert nor do you have to eat only salads to lose weight or to stay fit. Don’t believe us? Just try our app which is made by expert nutritionists and experienced coders that bring a healthy solution to your health management goals. It helps you pair your food with the right foods, at the right time in the right proportion. And that’s all it takes

We are your personal, AI nutritionist on the go. We have diet charts for you in the app along with meal recommendations because your time is valuable. 

Here’s, a short guide to help you figure out the what, how and why Continue reading

Salad diet can be insufficient for you

 Bon happetee best diet plan app

 

Life is too short, and even stressful, with everyone trying to cope with personal and professional commitments. But in our conquest to get fit, we try to adopt as many healthy practices as we can. We control our food portions, take up yoga, hit the gym and what not. Unfortunately, we sometimes tend to follow a few practices blindly. Thanks to the Internet, we even believe these will work.

Having only salads for lunch is one such trend that is now making the rounds. And a lot of people swear by its ability to help them lose weight. However, not only is this practice unhealthy, it is also not helpful to lose weight. Here’s why:

Continue reading

6 foods that resemble body parts and are good for them

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As a child, I remember my mother giving me a handful of nuts every morning with breakfast. While cashews, almonds and pistachios I liked, I frowned on seeing walnuts. They tasted bitter and unappealing. But, my mother would encouragingly tell me, “Walnuts are good for your brain because they look like your brain. Eat them if you want to top your class”.

After all these years, I can’t help but smile at the truth in that sentence. Nature communicates with such simple signs, it’s amusing. Here is a list of 6 foods that resemble human body parts and nourish them. Continue reading