Most people are aware of the need to count calories as part of maintaining a healthy weight. While this is true, there are some myths surrounding calorie counting that many people are not familiar with.
Another problem is that often calorie counting just seems too overwhelming to put into daily use. In fact, keeping track of caloric intake is actually a very simple process that everybody can learn and utilize.
We encounter the word “calorie” on a frequent basis, but most of us probably could not come up with its definition if asked. Basically, a calorie is a unit of energy. Calories make up macronutrients.
The three primary macronutrients we are all familiar with are proteins, carbohydrates, and fat. One gram of protein and carbohydrates both contain 4 calories and one gram of fat has 9 calories (that’s one of the reasons we are told to cut fat from our diets). The calories we consume are burnt off as energy.
And now for the part most of us are interested in; how does that information relate to losing those extra pounds? It’s quite a simple principle of balance and equality that people in the fitness industry refer to as “Calories in vs. Calories out”.
“Calories in” is the food you take in every day. Every single food that we eat has a certain caloric value. Usually, even if we don’t think we are following a diet plan, we consume roughly the same amount of calories from day to day. That is essentially our “diet plan”. To figure out the number of calories you consume daily, find out the caloric value of the foods you eat every day. Reading food labels is helpful and so are websites such as the new calorie counter.
“Calories out” on the other hand refers to the calories your body uses up or burns. Your body burns calories two ways. One way is called involuntary, also known as Basal Metabolic Rate. All the functions your body performs to be alive, such as heart beat, brain function, digestive system, all use up calories. The other way is voluntary, and that is all the movement you perform as a form of exercise. There are also guidelines available where you can check how many calories you burn when you perform some common activities.
Therefore the weight loss formula is quite simple. In order to lose weight, you need to burn more calories than what you consume. Cutting calories and increasing physical activity is the only proven way to lose weight. If you consume as many calories as you burn, you will not lose weight, but you will not gain it either. If however, the number of calories which you put into your body is greater than that which you burn, that’s when you get into problems with weight gain.
As you see, the simplest way of kick starting a weight loss pattern is to measure how many calories you are putting into your body versus how many you burn.
How To Lose Weight Quickly- The Best Way To Lose Weight Fast
If you want to know how to lose weight quickly you do need to eat fewer calories. Studies have shown conclusively that, in the short term, determining how many calories to lose weight and then decreasing the amount of food you eat and the calories per day are the number-one factor in determining your weight.
However, it’s also been found recently that eating fewer calories may well turn out to be a prescription for a longer and healthier life. Many scientific journals have found evidence to support the benefit of curbing or counting calories. The key is to cut calories while still getting the vital nutrients the body needs to thrive.
One study that followed middle-aged men over a 27 year period revealed a direct relationship between body mass index (BMI) and life-expectancy. Subjects who weighed 20 percent less than the average person of the same age and height had lower mortality rates. Some of the reasons put forward by the researchers include decreased oxidative damage to your cells, lowered insulin levels and possibly the benefit of lower body fat levels.
We already know weight loss has been found to be effective in reducing blood fats, total cholesterol and LDL levels – all powerful indicators in the development of heart disease. In addition, calorie restriction reduces some of the inflammation associated with atherosclerosis and heart disease. So cutting your calories could be reducing your waistline, boosting your health and improving the aging process.
Learning how to lose weight quickly by calorie restriction is not a diet in the conventional sense of the word, nor does it involve arbitrarily excluding calories. It should be undertaken as a change in lifestyle in terms of what you eat not just to lose weight and look good but also to slow down aging, prevent disease and enhance health.
To avoid nutritional deficiencies as you learn how to lose weight quickly and start limiting calories, you must consume adequate amounts of protein and essential fats. Healthy protein sources include fish and lean cuts of meat, while unsalted nuts and healthy oils such as canola and olive can provide essential fats.
If you restrict calories without eating adequate nutrients, this will result in deficiencies similar to those seen in undernourished populations or people with eating disorders. These deficiencies can include an increased incidence of infection and immune depression, lack of stature, late reproductive maturation; lower steroid levels in adults, difficulty with lactation in nursing mothers and bone density loss and osteoporosis.
Decreasing calorie intake by even a moderate amount, such as 100-200 calories per day, can provide some of the benefits of a more restrictive approach.
How To Lose Weight Quickly and Cut Down On Calories
- Start eating smaller meals.
- Make nutrient-dense foods such as fruits, vegetables, beans, and legumes the mainstays of your diet so your decreased calorie intake is based on nutrient-rich foods.
- Eat meat occasionally but focus on the leaner cuts. Try to include fish as a regular source of protein.
- Check food labels for ingredients, serving sizes and fat contents so you know what you’re eating.
- When evaluating calorie intake don’t forget the ‘hidden’ calories found in many beverages and condiments. These can make a big difference to your total calorie intake.
- Switch your short fat dumpy glass to a tall thin one – a recent study revealed that people who drank from a tall thin glass poured 40 per cent fewer calories than individuals who drank from a short fat glass.
How To Lose Weight Quickly – Things To Stop
Stop loading up on empty, excessive calories.
Ditch eating processed diet foods – they are a false economy for your health and your weight loss efforts.