• Headlines
  • City/Region News
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business & Livelihood
    • Education, Arts & Culture
    • OFW | Migration
    • Environment and Disaster Management
    • Science and Technology
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Health
    • Covid-19 Advisory and Updates
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
HERALD EXPRESS | News in Cordillera and Northern Luzon
ADVERTISEMENT
  • Headlines
  • City/Region News
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business & Livelihood
    • Education, Arts & Culture
    • OFW | Migration
    • Environment and Disaster Management
    • Science and Technology
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Health
    • Covid-19 Advisory and Updates
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
No Result
View All Result
  • Headlines
  • City/Region News
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business & Livelihood
    • Education, Arts & Culture
    • OFW | Migration
    • Environment and Disaster Management
    • Science and Technology
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Health
    • Covid-19 Advisory and Updates
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us
No Result
View All Result
HERALD EXPRESS | News in Cordillera and Northern Luzon
No Result
View All Result
Home Columns

Weight Loss through Diet

Imelda Degay by Imelda Degay
June 1, 2023
in Columns
39
0
Fiber and Your Health
13
SHARES
214
VIEWS
Share on FacebookShare on Twitter

Overweight and obesity have long been included as health diagnoses. They remain risk factors for a variety of health problems like hypertension, stroke, diabetes, gallbladder disease, osteoarthritis and many more. Problems of being underweight have yet to be solved yet cases of overweight and obesity are fastly increasing. In fact, it is labeled a “growing epidemic.” The overriding concern on these preventable problems keep us discussing in length that more may be cautioned or enlightened.

In terms of diet, the recommended way to lose weight is reduction in kilocalorie (kcal) intake by 500 to 1000 kcal per day. If 500 kcal reduction is consistent for 7 days, almost half kilo (454g) is expected. The maximum weight loss should be around 1 kilo (2 pounds) for a consistent calorie reduction of 1000 kcal per day.

Weight is the net effect of calorie intake (from most of what we eat) and expenditure (what the body uses). It can be likened to net income which is the result of gross income minus expenses.  If calorie intake exceeds what is expended or used by the body, there will be extra calories left and will be deposited in the liver and as body fat.  An accumulated 3500 excess calories will manifest as almost half a kilo (1 pound or 454g) weight gain so if you have 10 kg excess weight, that is about 70,000 excess calories.  On the other hand, if the body uses more kcal for some time than what is eaten, there will be a calorie deficit. When food eaten does not provide enough of what is needed for a day, the body will source out from deposits in the body, from the liver first.

So, how to lose weight through diet? Create a calorie deficit for quite some time depending on how much excess weight you have. Let your body use your deposits by eating less. Start by knowing which foods are high in calories. Foods are compared on a per serving basis. One serving of different food groups provides the following calories assuming no problems in digestion, absorption and metabolism:  rice (1/2 cup packed) and rice alternatives (e.g. 2 slices regular size loaf) = 100 kcal; fruit= 40 kcal, vegetable = 16 kcal; fat/oil = 4 kcal; whole milk = 170 kcal; calories from meat, chicken, poultry, nuts depends on whether it is low fat like lean meat and  most fishes (41 kcal), medium fat like porkchop, chicken egg, tokwa (86 kcal) or high fat  like balut (122 kcal). With this, the challenge now will be knowing how big a serving is and which food groups to give up from or be replaced in your usual diet.   Your food intake and other factors need to be assessed before meal planning by a Nutritionist-Dietitian.

Previous Post

Cayetano on Maharlika Investment Fund (MIF): Ensure safeguards, make it work for Filipinos

Next Post

Minimum wage earners, self-employed individuals receive livelihood assistance

Next Post
Tudlong wins as Bontoc mayor

Minimum wage earners, self-employed individuals receive livelihood assistance

ADVERTISEMENT

Recent News

UnionBank, GMG Productions bring Tony award-winning musical 

UnionBank, GMG Productions bring Tony award-winning musical 

June 19, 2025
Increased production in rice through drone use observed by Kalinga farmers 

Increased production in rice through drone use observed by Kalinga farmers 

June 19, 2025
BENECO Unveils New Mobile App for Enhanced Consumer Services

BENECO Unveils New Mobile App for Enhanced Consumer Services

June 19, 2025
DSWD-SWAD shares its core programs, services for 2025

DSWD-SWAD shares its core programs, services for 2025

June 19, 2025
ADVERTISEMENT
HERALD EXPRESS | News in Cordillera and Northern Luzon

Herald Express is a news organization based in Baguio City that has a weekly publication and an online news portal. The newspaper is circulated in the different provinces of Northern Luzon. The name of the fastest-growing publication in town is coined from the word ‘quick messenger’ which is self-explanatory.

Follow Us

Search

No Result
View All Result

© 2024 Baguio Herald Express | Website Design and Development by Neitiviti Studios

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
Cookie SettingsAccept All
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT

Add New Playlist

No Result
View All Result
  • Headlines
  • City/Region News
    • Baguio City
    • CAR
    • Nation
  • Sectoral news
    • Elections
      • Elections – 2022
      • Elections – 2019
    • Agriculture, Fishery and Pets
    • Business & Livelihood
    • Education, Arts & Culture
    • OFW | Migration
    • Environment and Disaster Management
    • Science and Technology
    • Tourism, travel and Events
    • Other Lifestyle
    • Police Beat
  • Health
    • Covid-19 Advisory and Updates
  • Opinion
    • Editorial
    • Columns
    • Timek Ti Umili
  • Sports
  • Other sections
    • Features
    • Photos/Videos
      • Photos
      • Videos
    • Words for reflection
    • Sponsored articles
    • Jobs in Baguio
    • Elections
  • Ads & Notices
    • Obituaries
  • About Us
    • About Us
    • Directory
    • Contribute
    • Advertise
    • Cookie Policy
    • Contact Us

© 2024 Baguio Herald Express | Website Design and Development by Neitiviti Studios