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Using Calories For Weight Loss
By Gary Matthews
Ever wondered what a calorie is? The definition of a calorie is
"the amount of energy, or heat it takes to raise the temperature
of 1 gram of water to1 degree Celsius".
A calorie is a unit of energy that is associated with food and drink
and is a measure of the energy, or heat, that food produces as
your body uses it as fuel.
The first step in counting calories for your personal weight loss is
to calculate how many calories you burn in a day (your total
daily energy expenditure), this is the total number of calories that
your body expends in 24 hours, including all activities.
This is known as your maintenance level and will be the
reference point (number of calories) from which to start your
dieting.
The average calorie maintenance level for women in the United
States is approx 2000 per day and the average for men is
approx 2500 per day. These are only basic averages and are
usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you
require per day for weight loss and maintenance is to calculate a
calorie value with a multiplier as set out below.
Fat loss = multiply your bodyweight in pounds with 12 calories
(12 x lb).
Maintenance = multiply your bodyweight in pounds with 15
calories (15 x lb).
This is a very easy method to estimate your daily caloric
requirements, but it has its drawbacks as it doesn't take into
account your particular activity levels or body fat levels. Despite
this it will give you a good estimated figure that you can work
with.
The maintenance figure that you get is the amount of calories
that you need to consume to stay at your current weight. To lose
weight your calorie intake must be lower than the calories you
burn.
In order to lose one pound of fat per week, you must reduce your
weekly calorie intake by 3,500 calories, which works out at five
hundred calories per day. This can be done by reducing your
calories by 500 or combining a diet with physical activity.
The bottom line is to balance your caloric intake with the amount
of calories that you are burning, that's the secret to successful
dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday
eating regime is imperative if you are trying to lose weight.
Studies have shown that men and women "underestimate" their
daily calorie consumption by 500 to almost 1000 calories.
You can get a truer picture by keeping a seven-day eating plan
of what you typically eat and drink during the day.
At the end of each days eating, add up the total amount of
calories consumed and write them down on to the eating plan.
At the end of the seven days, add the total calories for the whole
week and then divide by seven, you now have your daily calorie
intake.
Using a calorie calculator can make counting calories easier -
you can total how many calories you will need for your daily
activities to give you more control over how many calories you
should include in your daily diet.
Another technique for low calorie eating is to watch your fat
intake as this has the most calories.
Moderation is always important when you are counting calories,
severely restricting calories, causes the body to lower its
metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and you quickly start
to crave high-energy foods loaded with fats and sugar, the same
foods you are trying to do without.
This is because when you return to normal eating habits, the
drop in metabolic rate caused by the restriction in calories
means that your old eating habits actually represent excess in
calories.
Not only do you regain the fat stores just lost, but also you may
even gain a bit extra.
"Dieting by counting calories means that all foods are allowed,
nothing is forbidden as long as the calories consumed don't go
over your daily calorie allowance"
Counting calories can also be flexible enough to accommodate
most busy lifestyles.
Some food for thought isn't it; health professionals agree that
healthy eating which includes counting calories and a low fat
diet are essential for long-term healthy weight loss.
The way to lose body fat and maintain muscle is to have a food
program for life. Quality food and more energy output are the
basics you'll need to go for.
About the Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.
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