EP- 254 |Calories Decode: ওজন বাড়বে নাকি কমবে? | bengali wellness podcast

Calories সহজভাবে বুঝুন  Guideline in simple :Calorie কী? Calorie = Energy unit (শক্তির মাপ) যেমন car চালাতে fuel লাগে, তেমনি body চালাতে calories লাগে. Your body uses calories for:Breathing = শ্বাস নেওয়াThinking = চিন্তা করাWalking/Running = চলাফেরাDigestion = খাবার হজমHeart beating = হৃদপিণ্ড চলাFood gives calories → Body uses calories 2. Calories Balance Rule (সবচেয়ে important concept) Calories In = Calories Out➡️ Weight same থাকে Calories In > Calories Out➡️ Extra calories fat হিসেবে store হয়➡️ Weight gain / মোটা হওয়া Calories In < Calories Out➡️ Body stored fat use করে➡️ Weight loss / ওজন কমে Simple formula:More eat + less move = fat gainLess eat + more move = fat loss3. Body calories burn করে কীভাবে? Your body 4 way-এ calories burn করে: A. Resting metabolism (সবচেয়ে বেশি)Even when sleeping or resting:Heart beatingBrain workingBreathingBody temperature maintain👉 এটা daily calorie burn-এর biggest part. B. ExerciseGymRunningCyclingSwimmingC. Daily movementWalkingStairs ওঠাHouse workStandingD. DigestionFood digest করতেও calories লাগে.4. Food থেকে calories কোথা থেকে আসে? Food-এর 3 main nutrient: Carbohydrate = 4 cal/gramExamples: Rice, bread, fruit, oats Protein = 4 cal/gramExamples: Egg, fish, chicken, dal Fat = 9 cal/gramExamples: Oil, butter, nuts 👉 Fat has highest caloriesSo বেশি oil/butter/nuts খেলে calories দ্রুত বাড়ে. 5. Common foods calories Low calorie foods (safe, filling)Spinach = খুব কম calorieCucumber = low calorieBroccoliCarrotApple👉 বেশি volume, কম calorie Medium calorie foodsBananaChicken breastBrown riceYogurtSalmonHigh calorie foodsPizzaBurgerOilIce creamChocolateDonut👉 Small food, but huge calories 😄 6. Weight loss simple rule 1 kg fat ≈ 7700 calories If daily 500 calorie deficit:➡️ Slow healthy fat loss Example:Need 2000 cal/day maintain করতে Weight loss করতে চাইলে:Eat around 1500-1600 calories 7. Easy real-life example Think body like bank account 💰Eating food = money depositBurning calories = money withdrawExtra money saved = body fat So:More deposit than withdrawal = fat gainMore withdrawal than deposit = fat loss Final Simple Summary Calories = Energy Golden Rule:Eat same as burn → maintain weightEat more than burn → gain fatEat less than burn → lose fatBest strategy:✅ Portion control✅ More protein✅ More walking✅ Less junk food + sugary drinks One line মনে রাখুন:“Calories decide weight, food quality decides health.” বাংলায়:“কত calorie খাবেন তা weight control করে, আর কী খাবেন তা health control করে।”Become a supporter of this podcast: https://www.spreaker.com/podcast/jontrona-tonic-the-omega-3-kitchen-jantra-tanika-omega-3-rannaghara--6678814/support.