FITNESS TIPS EPISODE 4.

                   All about calories.

     Calories is the amount of energy released when food is broken down in the body. Foods with high amount of calories aids the body with energy. When taken in excess they end up being stored as fats leading to weight gain.

Some of the foods that contain lots of calories that are healthy to the body:

1. Proteins- e.g fish, beans, whole milk, cheese, full-fat yogurt, eggs etc
2. Carbohydrates- e.g potatoes, brown rice, whole grain bread etc
3. Fats- avocado oil, salad, nuts, butter nuts, high-fat cheese etc

Some of the foods that contain high amount of calories that are unhealthy:

1. Ice cream
2. Chocolate
3. Crisps 
4. Biscuits
5. Fast foods e.g pizzas & burgers
6. Pastries etc

*It's advisable for one to consume 2000 calories a day for women and 2500 for men. All these depends with one's metabolism, age and level of physical activity among many other things.

Consequences of consuming lots of unhealthy calories:

1. One may become obese or overweight due to lots of fats accumulated in the body.
2. May increase risks of heart related diseases.
3. May lead to high blood pressure due to blockage of the arteries by the fats.
4. May lead to stroke.
5. In some cases may lead to depression or early death.

Ways on how to control calories intake and stay healthy: 

1. Avoid junks by cooking your own food to control amount of sugars and fats in it.
2. Bulk up meals with vegetables for they tend to have low calories hence keep you satisfied and full.
3. Drink water before meals to control amount of intake.
4.  Reduce amount of sugars and dessert for most of them contain high amount of unhealthy calories.
5. Watch your portion size. This can be done using a small size plate.
6. Always ensure you are physically active. You can work out, take a walk or even go for swimming among other things.

For workout routines and plans please checkout my YouTube channel on the link belowhttps://youtube.com/channel/UC7YKxxMYU1N-UQWUgOpayEA

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