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As we age, it's crucial to stay mindful of our nutrition to maintain a healthy and active lifestyle. However, there are some lesser-known nutrition facts that might surprise you, especially if you're approaching or have already crossed the age of 40. Here are three nutrition facts you might not know, but can completely change your perspective on calories.
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70% of your total calories are used just keeping you alive! Did you know that your body needs calories just to keep functioning even if you're not doing anything physically active? Yes, that's right - our bodies require energy to maintain vital functions such as breathing, pumping blood, and regulating body temperature. This is known as your basal metabolic rate (BMR), which accounts for 70% of your total calorie burn.
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20% of your total calories go to NEAT (non-exercise activity thermogenesis). NEAT is the energy expended by your body for everything except sleeping, eating, and exercise. It includes activities such as walking, fidgeting, standing, and even talking. NEAT is an essential part of our daily energy expenditure, and studies suggest that it can vary greatly between individuals. For example, someone with an active job might have a higher NEAT than someone with a sedentary job. Increasing your NEAT can help you burn more calories throughout the day, so try to move more often, even if it's just standing up from your desk more frequently or taking a stroll around the block.
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10% of your total calories go to digesting your food. Digestion is a complex process that involves breaking down food and absorbing nutrients. It takes energy for your body to digest food, which is why it's essential to choose nutrient-dense foods that are easy to digest. For example, fiber-rich foods like fruits, vegetables, and whole grains can help keep your digestive system functioning correctly, while highly processed foods and refined carbohydrates can lead to digestive issues and make it harder for your body to digest food.
Introducing exercise and increasing NEAT are great ways to increase total calories used. If you're struggling with a restrictive diet, try eating an amount you're comfortable with and increasing the calories used. You can achieve the same deficit while maintaining to eat the foods you enjoy. Additionally, prioritising nutrient-dense foods and fiber-rich options can help keep your digestive system functioning correctly and make it easier for your body to digest food.
In conclusion, knowing these three lesser-known nutrition facts can help you make informed choices about your diet and lifestyle. By increasing your NEAT, choosing nutrient-dense foods, and being mindful of your basal metabolic rate, you can maintain a healthy and active lifestyle, even as you age.
