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Title : 101 calories account :. How to count calories to lose weight
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101 calories account :. How to count calories to lose weight

To lose weight, you need to eat fewer calories than you burn

In theory, this simple sound .

However, managing food intake in modern food environment can be tricky.

Counting calories is one way to address this problem, and is commonly used for weight loss.

This is a detailed guide about counting calories, explaining everything you need to know.

What are calories?

Calories are a measure of energy, which is normally used to measure the energy content of foods and beverages.

Technically, a dietary calorie is defined as the amount of energy required to raise the temperature of 1 kilogram of water per 1 degree Celsius.

You use the calories that you eat and drink for essential functions such as breathing and thinking, as well as everyday activities such as walking, talking and eating.

Any excess calories you consume are stored as fat, and constantly eat more than you burn will cause weight gain over time.

Conclusion: A calorie is a measure of energy. Science, defined as the amount of energy required to raise the temperature of 1 kilogram of water per 1 degree Celsius.

Why calories count

is quite common to hear that calories do not matter and calorie counting is a waste of time.

However, when it comes to your weight, calories do count.

This is a fact that has been proven time and again in scientific experiments called overfeeding studies.

These studies ask people to eat in excess deliberate and measure the impact of their weight and health later.

All studies supercharging found that when people eat more calories than you burn, you gain weight ( 1 2 3 4 5 6 7 8 ).

This simple fact means that counting calories and limit your intake can be effective to prevent weight gain or lose weight, as long as you manage to stick to it.

A review found that weight loss programs including calorie counting led to an average of about 7 pounds (3.3 kg) more weight loss than those who did not ( 9 ).

Conclusion: When you eat more calories than you burn, you gain weight. Counting calories can help you eat fewer calories and lose weight.

How many calories should you eat?

How many calories you need depends on factors such as gender, age, weight and activity level.

For example, a male athlete of 25 years, more calories are needed for a woman of 70 years old, who does not exercise.

If you are trying to lose weight, you have to create a calorie deficit by eating less than your body burns.

Usage this calculator (it opens in a new tab) to determine the amount of calories you should eat per day.

This calculator is based on the equation Mifflin-St Jeor, which is an accurate way to estimate caloric needs form ( 10 11 ).

Conclusion: The exact amount of calories you need depends on a number of different factors, including gender, age, weight and levels activity. Use the calculator above to work out your daily requirement.

The best apps to help you count calories

Due to advances in technology, implementing calorie counting can be relatively easy these days.

Lots of applications and websites are available to simplify the process, providing quick and easy to register the food you eat forms.

Even if only track your food intake erratically, studies show that people who do tend to lose more weight. They also maintain their weight loss better ( 12 13 ).

Here is a list of some of the calorie count apps / free most popular websites:

For more details, read this :. The 5 websites best calorie counter and Applications

Conclusion :. Using an application or online tool to record your meals and track your food intake is a very easy way to count calories

How to weigh and measure your portions

portion sizes have increased, and in some restaurants provide a single meal can double or triple what the average person needs in one session.

"portion distortion" is the term for when you see large portions of food as the norm. It can cause weight gain and prevent weight loss ( 14 15 16 ).

In general, people are not very good at estimating how much they eat ( 17 18 19 20 ).

Counting calories can help combat overeating by giving a better understanding of how much you are actually consuming.

However, for it to work, you must register food portions properly. Here are some common ways to measure portion sizes:

• Scale: The most accurate way to determine how much you are eating is to weigh food. However, this can be time consuming and is not always practical.
• measuring cups :. measures the standard volume is a little faster and easier to use than a scale, but still can be time consuming and awkward, sometimes
• Comparisons: The use of comparisons to the common elements is fast and easy, especially if you're away from home. However, it is also much less accurate.

Here are some sizes of the common portions compared to household items that can help you estimate your portion sizes:

• 1 serving of rice or pasta (1/2 cup) :. A computer mouse or a rounded handful
• 1 serving of meat (3 oz) :. A deck of cards
• 1 serving of fish (3 oz) :. A check book
• 1 serving of cheese (1.5 oz) :. A lipstick or the size of your thumb
• 1 serving of fresh fruit (1/2 cup) :. A tennis ball
• 1 serving of leafy green vegetables (1 cup):. A ​​baseball
• 1 serving of vegetables (1/2 cup): a computer mouse
.
• 1 teaspoon olive oil :. 1 fingertip
• 2 tablespoons of peanut butter :. A ping pong ball

Calorie counting is not an exact science, even when you weigh and measure portions.

However, it is not necessary to be absolutely spot on with your measurements. Just be sure to register your intake as accurately as possible.

You should be more careful about the items recording that are high in fat and / or sugar, such as pizza, ice cream and oils. Under-recording of these foods can cause a big difference between intake of recorded and real.

To improve their estimates, you can try using scales at first to give you a better idea of ​​what a part looks like. This should help be more precise, even after they stop using them ( 21 ).

Conclusion: You can use scales, cups and measures or estimates rations to determine how much you are eating. The scales are the most accurate.

The quality of your diet remains important

Calories are useful for tracking how much you eat, but do not say much about of quality from your diet ( 22 ).

When it comes to food and the human body, a calorie is not necessarily a calorie.

For example, 100 calories of broccoli affect your health differently than 100 calories of chips.

This is important because your overall diet and the types of foods you eat have an effect on their health ( 23 24 25 ).

In addition, the effects of different foods hungry appetite hormones and the amount of calories you burn can vary considerably.

is best to base your diet high quality food from plants or animals that have been minimally processing .

high quality food not only provide health benefits, but also make it much easier to consume less calories in the long run.

Conclusion :. Base your diet on minimally processed foods, is beneficial for health and weight loss long term

5 plus tips for success with calorie counting

Here are 5 more tips to count calories:

• Be prepared :. Before you start, get an application counting calories or an online tool, decide how you will measure or portions estimate and make a eating plan
• Read food labels: food labels contain lots of useful information counting calories. Be sure to check the size of the portion recommended on the package.
• Remove temptation: Get rid of the food junk at home. This will help you choose healthier snacks and make it easier to hit their targets.
• Target loss slow and steady weight: Do not cut calories too low. Although he lose weight faster , you can feel bad and are less likely to stick to your plan.
• fuel your exercise: The weight loss programs most successful include both diet and exercise . Be sure to eat enough to still have energy to exercise.

Conclusion: Target loss slow and steady weight, and make sure you have a plan. Read food labels and keep less junk food in the house it can also be useful for success.

Should you count calories?

" Calories, calories out " certainly not the only thing that matters for optimal health.

However, when it comes to weight loss, calories count.

Although not suited to everyone, it is possible that counting calories is an effective way to lose weight and stay fit.

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