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K is for Kilocalories
A kilocalorie is a unit of energy. Actually it refers to 1,000 calories, which by definition is the amount of energy required to raise 1,000 grams of water 1 degree Celsius. When describing the energy content of food, the Calories you read on the packaging are kilocalories of ‘big C’ Calories, not to be confused with ‘little c’ calories, which are 1,000 times smaller.
Weight control is all about establishing a balance between energy intake (food and drink) and energy expenditure (physical activity). If, over the long term you intake more kilocalories (Calories) than you expend you will gain weight. The opposite is also true. If you wish to lose weight you must gradually top the balance the other way, increasing you physical activity, while reducing your energy intake.
Whether you are trying to lose weight or to improve your health, physical activity is essential to help you achieve your goals. It is currently recommended that we try to accumulate at least 30 minutes moderate intensity physical activity on most days of the week.
If you are trying to lose weight you should burn an extra 300-500 kilocalories per day through extra physical activity. This is roughly equivalent to a brisk 30 minutes walk each day over and above your normal routine.
You should try not to drastically restrict your caloric intake, or drastically increase your caloric expenditure in your efforts to lose weight. Research has shown that long-term weight loss achieved by means of dramatic changes to normal routines tends not to be sustainable. Gradual increase in activity, coupled with a minor reduction in intake will, over the long-term, bring the best results.
Make physical activity a habit. Start today by going for a walk around your neighbourhood.
Written by Professor Kerry Mummery
College of Health and Human Services
CQUniversity
