Adjust your calorie balance with the HUAWEI WATCH GT4!
Nutritional advice from nutritionist Emmanuela Foteinou...
Η ευεξία και η ισορροπημένη σύσταση σώματος είναι απαίτηση του σύγχρονου άνδρα και η επίτευξή τους απαιτεί προσπάθεια και αφοσίωση. Η ολιστική προσέγγιση στο Fitness and Wellbeing είναι κάτι που απασχολεί όλο και περισσότερους ανθρώπους. Γιατροί, διατροφολόγοι, σύμβουλοι υγείας και ευεξίας καθώς και η δύναμη των μέσων κοινωνικής δικτύωσης συνέβαλαν στην ενημέρωση του κόσμου ότι ένα από τα πιο σημαντικά εργαλεία για καλή υγεία είναι ένα σώμα με αρμονική σύνθεση και σωστή κατανομή των επιμέρους συστατικών του που το δομούν. . Εστιάζοντας σε ένα υγιές σώμα, εξετάζουμε (εκτός από το weight και το ΔΜΣ) κιλά λίπους, το ποσοστό ενυδάτωσης, τη μυϊκή μάζα, την οστική μάζα, την άλιπη μάζα σώματος καθώς και τις μεμονωμένες κατανομές τους στα άκρα και τον κορμό.
Weight loss is a process that requires a negative caloric balance to achieve. To explain it in simpler terms, the total calories burned should be more than the calories we consume. Total calories burned is a sum of three individual factors, our basal metabolism, calories burned from physical activity, and TEF (thermic effect of food).
To be able to create a caloric deficit, we need to know both the calories we consume and the calories we burn. To calculate the calories we burn, it is enough to know our basic metabolism and the burns from exercise and movement (we do not take into account the TEF as the number of calories coming from the metabolism of food is very small).
Our basic metabolism is the calories that the human body needs to perform its daily functions such as breathing, digestion, heart function, etc. Basal metabolism depends on many factors such as gender, age, health status, muscle development, weight. Basal metabolism is between 1200-2200 calories so as you can see it range είναι πολύ μεγάλο και δεν μπορούμε να πούμε ότι υπάρχει a μέσος εκπρόσωπος για όλους. Οι παράγοντες που αναφέραμε ποικίλλουν πολύ και επομένως το θερμιδικό πλαίσιο του κάθε ατόμου ποικίλλει επίσης πολύ. Υπάρχουν διάφοροι τρόποι μέτρησης/υπολογισμού του βασικού μεταβολισμού, όπως εργομετρικές δοκιμές, μετρητές που βασίζονται σε εισπνεόμενα αναπνευστικά αέρια, στατιστικές εξισώσεις ή αξιόπιστες κλίμακες και smartwatches που μπορούν με σχετικά υψηλή ακρίβεια να μας δώσουν το αριθμητικό θερμιδικό αποτέλεσμα του βασικού μεταβολισμού μας.
Certainly a modern wearable, accompanied by the necessary platform, such as the HUAWEI WATCH GT4 together with the HUAWEI Health app, can make things much easier! When you exercise, HUAWEI WATCH GT4 measures the calories you burn, so you can easily calculate the total calories you burn from physical activity.
What is more difficult to calculate are the calories we take in through food. This is where a wearable comes to help us for the first time, since the HUAWEI WATCH GT4 is the first smartwatch that can, in combination with Health, calculate the final "remaining calories" during the day and send us notifications!
The new version of the Health app features the scientific calorie counter, as Huawei calls it, which is simple to use. It has many types of meals, from those we find on our plate every day, knowing the calories they contain. Just find the meal you ate, enter it into the app and it will automatically calculate the calories and enter them into your daily intake. Then, depending on the calories you consumed during the day, HUAWEI WATCH GT4 can send you notifications about whether you have a negative or positive balance.
Calorie counting is a rule of thumb for weight gain or loss that should be followed wisely and with expert advice as a large negative balance can lead to a person being malnourished or even metabolically blocked if done long term. Here are some helpful rules you might want to know before you get started.
1 How many calories are in 1 kilogram?
Keep in mind that 1 kg of body weight "equals" approximately 8000-10.000 calories. This means that if every day you "burn" 500 calories more than what you were taking in through food, in about 16-20 days you will have lost one kilogram. Ideally, they should range between 300-500 calories.
2 Don't lose weight suddenly
A "trap" is rapid weight loss. You may get excited in the early days of the diet and count calories, setting high goals. However, it would be a good idea not to go "minus" more than 500 calories a day and to take small, steady steps. Rapid weight loss and significantly negative balance will lead to fluid and muscle loss, which we don't want! Also, as mentioned above, it can also cause metabolic problems, our mood and hormones.
3 Put a routine in your diet
It will be especially helpful to eat small meals at predetermined times of the day as your schedule allows. They don't always have to be the same, for example you can have 2-3 alternatives for breakfast, for lunch, etc., so that you don't get tired in the long run. Sooner or later you will find that calculating the calories of your meals will be an almost "automatic" process for you! Here we must emphasize the nutritional value of calories and their quality. It makes a big difference to add up to 1800 calories from fat and refined carbohydrates and get 1800 calories from good fats, lean proteins, vegetables and fruits.
The negative calorie intake should be accompanied by some kind of physical activity for the ideal result. When you lose weight, you also lose useful "mass" from your body, in addition to fat. A protein diet and regular exercise will help you maintain or even increase your muscle mass, while at the same time reducing your body fat percentage. It is more important that the deficit be created by high physical activity than by a low calorie diet plan. The HUAWEI WATCH GT4 supports a multitude of different training programs that you can fully customize to your needs and are sure to get you back… in shape!
5 Consult your doctor
Losing weight, although it can be done easily by anyone, affects each body differently. Consult your nutritionist about how it should be done, with what kind of food, what kind of physical activity and at what pace.