Nutritional Facts and Calorie burn

• You can lose I kg of your weight in approximately 17 days if you cut down 500 calories from your daily calorie intake.
• Physical activities burn more calories
• Choose foods that are larger in volume but contain low calories.
• Step up with 10,000 steps burn 300 calories
• One banana contains calories equivalent to that of eight pieces of watermelon
• One mango contains calories equivalent to that of three apples.Excercise:

  1.It is recommended to carry out at least 45 minutes of physical activity of moderate-intensity e.g.
  Brisk walk for at least 5 days in a week.
  2. Include ‘warm-up’and ‘cool- down’ period of 5 minutes each before and after the exercise.
  3. Greater health benefits can be obtained by engaging in physical activity of longer duration or
  more vigorous intensity such as jogging, running, cycling and swimming.
  4.Sedentary people embarking on a physical activity programme should undertake a moderate
  intensity activity of short duration to start with and gradually increase the duration or intensity.
  During exercise, the intensity of exercise should ensure 60-70% increase in heart.
  5.Simple modification in lifestyle like deliberately climbing up the stairs instead of using the lift and
  walking for short distance instead of using a vehicle could also immensely help in increasing our
  physical activity.
  6. Inactive men over the age of 40 years, women over the age of 50 years and People with heart
  disease, high blood pressure, diabetes, asthma, osteoporosis and obesity should consult physician
  before taking up the vigorous physical activity program.

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