What is a calorie? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water 1 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. 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.
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.
Bulk foods that fill you up and don't fill you out, foods that are low in fat and sugar which aren't refined should be the ideal. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels.
As before get the calories from high quality food but if you can't, utilize a blender to make mixtures from skim milk with whatever nutrient additives you want to use, just as long as you keep count of the calories for your daily total.
Now use these out of the blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary's website at http://www.maximumfitness.com/
It's the American Dream: "If I could just lose a... Read More
You are not a kid any more and becoming a... Read More
Experts tell us that overweight or obese children have reached... Read More
Which diet pill are you currently taking for your weight... Read More
Since gastric bypass weight loss surgery gives us a second... Read More
The pursuit of a healthier me (or you) shouldn't involve... Read More
All of the things we tell sick people so that... Read More
Body wraps can help tone and tighten the skin, improve... Read More
Lipoxinol Weight Loss Review: Does Lipoxinol Live Up To All... Read More
Are you unhappy with your current weight but aren't "motivated"... Read More
Whether coming from a close friend, the nightly news or... Read More
Although the big push for fad diets has died down... Read More
Adverse Events with Volumetrics Dr. Barbara Rolls is a well... Read More
If you are committed to the low carb way of... Read More
The percentage of Americans who are overweight and obese is... Read More
Some of you will not like what I have to... Read More
Now this is the real American Dream! I'm here to... Read More
Whenever I hear someone say they just can't lose weight,... Read More
Low carb diets can be classified as food plans that... Read More
Like millions of men and women, I started resolving to... Read More
LivingAfterWLS reader feedback indicates snacking is the single biggest problem... Read More
I have had some e-mails come in and everyone is... Read More
Do you know someone that is obsessed with the scale?... Read More
For people that are obese, losing weight quickly can seem... Read More
Think for a moment about the highest mountain you ever... Read More
If you have been dieting, there is a good chance... Read More
The general approach for treatment of obesity is to suggest... Read More
If you are among the millions of people searching for... Read More
I was thinking about diets and such and it occurred... Read More
A startling fact is that carbohydrates are not responsible for... Read More
You are the GREATEST, aren't you? You are focusing on... Read More
According to Veronica Atkins, the widow of Dr. Robert Atkins,... Read More
Let me ask you a personal question. As you read... Read More
As a part of a children's diet and health study,... Read More
Over the last twenty five years the most common questioned... Read More
How much will power does it take in order to... Read More
Doctor, Why Can't I Loose Weight and by the... Read More
"Polyols" or sugar alcohols are a number of different carbohydrates... Read More
Yesterday evening my computer hard drive crashed. Resulting in the... Read More
What does it take to lose weight?When it comes to... Read More
Do you compete in sports for weight loss or fat... Read More
You are going to be pleasantly surprised! Most people think... Read More
Here's a letter from my email:Dear Carol,I took your teleclass... Read More
The Order of Energy UtilizationBack to our table of stored... Read More
You could try one of the many sexual enhancement drugs... Read More
If you know someone that has been trying to lose... Read More
AND SAVE MONEY IN THE PROCESS. The secret is simple... Read More
A startling fact is that carbohydrates are not responsible for... Read More
Hypertension is another name for high blood pressure. Blood pressure... Read More
Losing weight is a tough and demanding task for most... Read More
It all begins with water .... Water makes up 75%... Read More
Before many Australians recently, a devastating story unfolded on a... Read More
Losing weight can make a significant and life altering change... Read More
After patients have had gastric bypass surgery comes a very... Read More
In order to identify hunger, you must first understand what... Read More
While it would be ideal to make all of our... Read More
Dieting is not easy. If it were, we would probably... Read More
Considering the US Center for Disease Control's advice is a... Read More
When it comes to the matter of weight loss, peoples... Read More
Have You Given Up on Weight Loss? by Greg Landry,... Read More
As a Master swimmer I am made painfully aware, each... Read More
If you are committed to the low carb way of... Read More
There is no such thing as spot reducing. Any fat... Read More
Finally - you are alone. No one else is around.... Read More
Finding the clinic that performs liposuctions in Newport Beach is... Read More
My name is Greg Ryan and I am a high... Read More
Weight Loss |