This is simple as it gets, to lose weight, you need to burn more calories than you eat. However, in a fast food oriented world, managing your intake in the can be tricky. Calorie Counting is one way commonly used tool to confront this issue.
365Gainz’s 4 WEEK EATING PLAN is a 4-week programme designed to help you lose weight and tone up. The calories are already counted for you with this transformation package, which provides you with 3 meals a day as well as snacks.
What Are Calories?
Calories are units of energy, commonly used to measure the energy content of the things we eat and drink. Although if we are being pedantic, a dietary calorie’s actual definition is; the amount of energy required to raise the temperature of 1 kilo of water by 1°C.
Calories get used up for important functions such as breathing and thinking, as well as more obvious actions such as walking and talking.
Anything calories left are stored as fat, and constantly eating more than you burn will, over time, cause you to gain weight.
Why They Matter
It’s common to hear that calories aren’t important and that counting them is a waste of time. But, when it comes to weight gain, calories do count. This fact that has been proven through overfeeding studies time and time again.
This very obvious fact means that restricting your intake and calorie counting are effective ways to either avoid weight gain or to lose weight.
A recent study found that eating plans and weight loss courses that include calorie counting lead to an average loss of around 8 lbs (3.3 kg).
How Many Calories Should I Eat?
Activity level, gender, weight and age determine your intake.
As a simple illustration, a 25-year-old male athlete will need more calories than a 65-year-old sedentary female.
So, if your aim is to lose weight, you need to create a ‘calorie deficit’ i.e. eat less than your body burns.
Calculate this using the Mifflin-St Jeor equation, http://www.calculator.net/calorie-calculator.html which is a good way to estimate your calorific needs.
Thanks to the good old US of A, portion sizes have increased, were in the past often a single meal meant getting what you needed, a typical restaurant portion today, often provides two or three times what the average person requires in a single sitting. The name for this is, “Portion distortion”
Counting calories can help you prevent overeating by giving you a more thorough understanding of how much you are actually eating. For it to work, however, you need to record portions accurately.
It isn’t necessary to be unequivocally accurate with your measurements, just ensure you record your calories as correctly as you can.
Take extra care when recording items that are high in fat and/or sugar, things like pizza, or ice cream. Under-recording can be the difference between weight loss and weight gain.
As an aide to improving your estimates, try using scales at the beginning, it might give you a better idea of what portion control should look like, even after you no longer need them.
If you’d like to learn more about creating a balanced diet as part of your health routine, check out our Eating Plans.