Counting Calories 101: How to Count Calories to Lose Weight
To lose weight, you need to eat fewer calories than you burn.
Theoretically, this word is simple.
However, organizing your food intake in a modern food environment can be difficult.
Counting calories is one way to deal with this problem and is generally used for weight loss.
This is a detailed guide to calorie counting, explaining everything you need to know.
What are calories?
Calories are a measure of energy that is commonly used to measure the amount of energy in food and beverages.
Technically speaking, a dietary calorie is defined as the amount of energy required to raise the temperature of 1 kg of water by 1 ° C.
The calories you eat and drink are used for daily activities such as walking, talking, and eating, such as difficulty breathing and thinking.
The extra calories you eat will be stored as fat, and you will gain weight over time if you burn them more regularly.
SUMMARY:
A calorie is a measure of energy. In the case of science, it is defined as the amount of energy required to increase the temperature of 1 kg of water by 1 degree Celsius.
Why do calories count
Calories don't matter and counting calories is a waste of time.
However, when it comes to your weight, calories count.
This is a fact that has been repeatedly proven in scientific experiments called overeating studies.
These studies tell people to intentionally overwork and subsequently measure the impact on their weight and health.
Studies of over-the-counter medications have shown that when people eat more calories than they burn, they gain weight.
This simple fact means that counting calories and limiting your intake can be effective in preventing weight gain or loss, provided you manage to continue.
One review found that weight loss programs included an average weight loss of about 7 pounds (3.3 kg) more than those that did not include calorie counting.
SUMMARY:
You gain weight when you consume more calories than you burn. Counting calories helps you eat fewer calories and lose weight.
How many calories should you eat?
The number of calories you need depends on factors such as gender, age, weight, and activity level.
For example, a 25-year-old male athlete will need more calories than a 70-year-old female who does not exercise.
If you are trying to lose weight, your body needs to make up for its calorie deficit by eating less.
Use this calculator (opens in a new tab) to determine how many calories to consume each day.
This calculator is based on the Mifflin-Saint Gier equation, which is an accurate way to estimate calorie requirements.
SUMMARY:
The number of calories you need will depend on a variety of factors, including your gender, age, weight, and activity level. Use the calculator above for your daily needs.
The best app to help with calorie counting
Due to advances in technology, calorie counting can be relatively easy to practice nowadays.
There are many apps and websites available to simplify the process by providing a quick and easy way to record your meals.
Even if you only track your diet intake irregularly, studies show that people lose more weight. They maintain better weight loss.
Here is a list of some of the popular free calorie counting apps or websites:
My fitness sail.
Lose it!
fatsecret
Cron-o-meter.
Sparkill
SUMMARY:
Using an online app or tool to record your meals and track your food intake is a very easy way to calculate calories.
How to weigh and measure your parts
Portion sizes have increased, and in some restaurants, single meals can double or triple what the average person needs to fit the average.
The term "serving distortion" is used when you consider a large portion of food to be the norm. It makes you gain weight and can make weight loss difficult.
In general, people are not good at estimating how much they eat.
Calorie counting can help you fight overeating with a better idea of how much you are actually eating.
But for this to work you need to record the parts of your meal correctly. Here are some common ways to measure serving sizes:
Scales - The most accurate way to determine how much you eat is to weigh the food, but it can be time-consuming and not always practical.
Measuring cups: Standard volume measurement is a bit quicker and easier to use than a scale, but it can be time-consuming and uncomfortable.
Comparisons - Comparisons with common items are quick and easy to use, especially if you are away from home. However, it is also much less accurate.
Here are some common serving sizes compared to household items that can help you estimate your serving sizes:
1 serving of rice or pasta (1/2 cup): a computer mouse or around fist.
1 serving of meat (3 oz): card deck.
Serve 1 fish (3 oz): a check book.
1 cheese is served (1.5 oz): a lipstick or the size of your thumb.
Serve 1 fresh fruit (1/2 cup): Tennis ball.
Serve 1 green vegetable (1 cup): a baseball.
1 serving of vegetables (1/2 cup): a computer mouse.
1 teaspoon of olive oil: 1 fingertip.
2 tablespoons of peanut butter - a ping pong ball.
Calculating calories is not accurate science, even when you weigh and measure parts.
However, your measurements do not have to be absolutely accurate. Be sure to record the amount of food you eat as accurately as possible.
You must be very careful when recording items that are high in fiza and / or sugar such as iframe, ice cream and oil. Failure to record these foods can make a big difference between recording and actual intake.
To improve your guess, you can try using scales first to get a better idea of what a slice looks like. This will help you to be more accurate even after you stop using it
SUMMARY:
You can use scales, cups and measurements or portion size estimates to determine how much you eat. The fibers are the most accurate.
The quality of your diet is still important
Calories are helpful in keeping track of how much you eat, but they don't tell you much about the quality of your diet.
A calorie is not necessarily a calorie when it comes to food and the human body.
For example, 100 calories from broccoli will affect your health differently than 100 calories from potato chips.
This is important because your general diet and the type of food you eat affects your health.
Also, the effects of different foods on appetite, appetite hormones and the amount of calories you burn can vary.
It is best to base your diet on the high-quality plant or minimally processed animal foods.
High-quality foods not only provide health benefits but make it easier to consume fewer calories in the long run.
SUMMARY:
Shaking your diet into minimally processed foods is beneficial for long-term health and weight loss.
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