Weight Loss Is All To Do With Calories

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/

---

Breast Cancer - Another Obesity Victim

Obesity raises the risk of various types of cancer. And... Read More

Low Carb Diets Cause More Than Water Weight Loss

Many critics in have attacked low carb diets for only... Read More

Weight Loss - A Complex Issue - Learn More

Please feel free to comment, to provide good information and... Read More

When Losing Weight Seems Hopeless

Sometimes it's good to just let the feelings flow. Take... Read More

The Myth of Fast Weight Loss

You will be surprised to find out how many people... Read More

Successful Weight-loss Pointers

Well we're at it again, trying to honor our promise... Read More

2 Ways To Start Burning More Calories Today

1. Start Exercising first thing in the morning.As soon as... Read More

Does It Matter If You Are Overweight?

Everywhere we look in the western world we are inundated... Read More

Weight Loss Superfecta

If you are a fan of horse racing, you are... Read More

Low Carb and Lowfat Diets...A Scam?!

If anyone knows anything about fitness, it's that a low... Read More

A Diet Made For You Will Make All The Difference

To achieve your goals you need a diet that takes... Read More

Weight Gain = Poor Quality of Life

Gaining up to 20 pounds over four years can significantly... Read More

Diet and Exercise Evolution: Water: 65% of Your Body Cant be Wrong

The Liver The function of your kidneys is to filter... Read More

Close Kept Secrets to Weight Loss

Discover secrets to overcome food addictions by releasing negative thoughts... Read More

Free Weight Loss Tips - Help For Beginning a New Diet

If you are about to begin a diet, the number... Read More

South Beach Diet Overview

Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More

Food Intolerance and Low Carb Diets

Food intolerance is a pharmacological reaction to the consumption of... Read More

Dieting - Healthy Dieting Tips

If you are among the millions of people searching for... Read More

Walking: A Key to Weight Loss

Doctors prescribe Walking as the best medicine for weight loss.We... Read More

A Weight Loss Secret ? The Art of Detachment!

Have you ever worried about something so much it paralyzed... Read More

The Maharishi Ayurveda Approach to Weight Loss

5 Easy Steps to A Healthier WeightAlthough different people have... Read More

Playing Games Does Not Help Your Weight Loss Efforts

Have you ever wondered why some fat people can be... Read More

Gastric Bypass Surgery - What Are The Risks?

Although all of the risks involved in gastric bypass surgery... Read More

5 Diet Pill Free Weightloss Tips For Powerful Living

Before you even think of taking diet pills to lose... Read More

Easy Weight Loss -- 5 Steps to Lose Weight

Is it easy to lose weight? Yes. Losing weight is... Read More

Low Carb Diet - The Way To Weight Loss?

Everybody you know is on the latest weight loss bandwagon:... Read More

Weight Loss Woes

Weight loss is an issue that affects men and women... Read More

Weight Loss - Sustained Success through Simple Steps

Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More

Snooze to Lose Pounds

If you want to find a way to lose weight... Read More

Loose 10 Pounds by Drinking Water?

Drink plenty of water. Our body needs a lot of... Read More

Solution to Obesity

First of all we need to find out a reason... Read More

Dieting? What You Need to Know About Physical Activity

What is the best form of physical activity?The best form... Read More

How the Protein Diet Works

Protein is an essential nutrient necessary for maintaining good health.... Read More