What is a calorie?
If you are planning or trying to lose weight, then the term “calorie” is not odd for you. Now the question arises what is a calorie? And how calorie counting is important for losing weight. In science, a calorie can be defined as the amount of heat that can raise water temperature up to 1° C. While in common language it can be defined as the energy that is obtained from various foods and drinks.
Calories are important for providing energy to the body and brain, but excess calories accumulate inside the body and can lead to excess weight or obesity. Frankly speaking, obesity is a major issue of today due to the ease of a lazy lifestyle and fast food addiction that not only increase our weight but also play its role in various health issues such as hormone imbalance etc.
Calorie counting is a technique that is used to estimate the number of calories that one person consumes in one day. This is very important when losing weight because there is a general rule that states:
“If you are eating more calories than you burn, then you’ll gain weight,
But if you are eating fewer calories, then you’ll lose weight.”
So if you are planning to lose weight then you should have a proper estimation of your daily calorie intake. Calorie counting is not difficult in this era. Due to advances made in technology, there are several applications and websites that can help in the estimation of the amount of calories that need to be eaten to lose weight.
How to calculate the amount of calories you requires in one day:
It is very easy to calculate your body’s calorie requirements. Simply add one zero at the end to your weight (in pounds) to find your basal metabolic rate (BMR). Then multiply this by your physical activity levels. The four physical activity levels are as following:
- Sedentary = 1.2
- Low activity = 1.5
- Active = 1.75
- Very active = 2.2
For example: If your BMR is 1200 and physical activity level is ‘active’ then multiply your BMR (1200) by 1.75. So the number of calories you require in one day is 2100 calories. For losing one pound in a week subtract 500 calories (each day) from that number. Totally at 1500 calories a day.
Weight loss and calorie counting:
Cutting calories is important for losing weight because too many calories with a sedentary lifestyle, can lead to obesity. It is very important to keep calorie counting as it provides a structure to your diet, providing an insight of what certain foods contain and how much energy they supply.
Is Calorie Counting Essential To Weight Loss?
Just like the range of supplements you can take for weight management, weight loss can be achieved without keeping count or taking a fat burner. But doing so can be less accurate, not as effective and can lead to uncertainty in your weight loss progress. This can lead to accidently weight gain by over estimating the amount of food to eat or perhaps it could lead to accidently starvation, by under estimating the amount of food to eat, slowing down your metabolism as a result. In saying that, if you are familiar with the calorie content of different foods and know which foods are good and bad, then you can effectively lose weight without counting any calories.
But for those who are inexperienced or desire a more guaranteed way of losing weight, then calorie counting is your best bet. It can be easily calculated from the above procedure, with most products actively showing their foods calorie content, which can be either seen on the products, taken from the internet or from a nutritionist.
Calorie counting makes the dieting side of weight loss very simple, enabling you to create custom diets that are better suited to your taste preference. By following the calorie counting approach, you are taking a scientifically proven method for losing weight. Along with calorie counting, both exercise and the following modifications in your diet should be made to get the best possible results.
- Avoid refined products and reduce carbohydrates intake.
- Do some cardio activity such as aerobic, Zumba or weight lifting.
- Increase your water intake.
- Do not consume fizzy or sugary drinks and alcohol as well.
- Eat more protein products.