There are a zillion diet plans out there and philosophies about how to eat to lose weight or maintain weight loss. Should you eat fewer carbs? Less fat? More protein? Whether you’re consuming carbohydrates, fats or proteins, they all contain calories, and, in the end, losing weight comes down to a focus on calories.
Caloric Balance: Calories In = Calories Out
When it comes to maintaining a healthy weight for a lifetime, you have to balance the number of calories you consume daily with the number of calories your body uses each day. If you eat more calories than you expend, you’ll gain weight. It’s that simple. Which means that to lose weight, you need to.
So what exactly is a calorie? A calorie is defined as a unit of energy supplied by food, and it is the same regardless of whether you eat carbohydrates, fats or proteins. If you are maintaining your current body weight, then you are in caloric balance. If you need to lose weight, you’ll need to take in fewer calories and burn more calories daily through exercise. Keep in mind that a pound of fat equates to 3,500 calories.
To lose weight the healthy way (losing 1 to 2 pounds per week), you’ll need to reduce your caloric intake by 500—1000 calories per day.Most nutrition experts recommend a caloric intake of 1,500-1,700 calories each day, but it varies according to your weight and activity level.
Write It Down
Chances are you’re not aware of exactly how much you eat every day. You’d be surprised to realize how much you snack, or how many “extras” you include with your meal (such as condiments, sauces, toppings, etc.) and how those calories add up. To learn how many calories you consume each day, write down the foods you eat and the beverages you drink. Be sure to include every squirt of ketchup, pickle slice and teaspoon of sugar you add. By writing down what you eat and drink, you become more aware of everything you are putting in your mouth. Also, write down the physical activity you do each day and the length of time you do it.
To help you count calories, there are plenty of interactive tools available on the web, such as MyPyramidTracker.gov, where you can enter the foods you have eaten and the physical activity you have done to see how your calorie intake compares to your calorie expenditure.
The bottom line is that each person’s body is unique and has different calorie needs. A healthy lifestyle requires balancing what you eat and drink and including plenty of exercise in your daily activities and fitness routine. The ultimate test of caloric balance is whether you are gaining, maintaining or losing weight.
SUPPORTER