Understanding Calories
Each pound of fat your body stores represents 3,500 calories of unused energy. In order to lose one pound of fat, you either have to burn 3,500 calories or eat 3,500 calories less or over a period of time. You probably have heard the phrase calories in–calories out. This simply means to lose body fat the calories you consume need to be less than the calories your body burns. The best and healthiest option is to do a combination of both approaches, minimize your caloric intake while burning off excess calories. There is a difference in the nutritional value of calories and that should be also noted. Your body needs nutrients in order to go about its daily activities. There is a difference in the type of calories you are putting in you body. You can eat 1,800 calories of all cookies in one day, which may be below your daily calories but you body will not be able to get all the nutrients it needs with the calories from the cookies.
The first step is to determine how many calories you need to eat daily to maintain your current weight. There are many websites that you can google “daily caloric needs” and determin your daily caloried needs. Each person will vary depending on gender, weight, height and level of daily physical activity (a sedentary occupation vs. and active occupation). This site will give you an idea on how many calories per day that your body needs to maintain your current weight. An easy way to start the process of losing body fat and weight is by only cutting that number by 500 each day. Cut the calories you consume by 300 a day and also exercising an extra 200 to make 500 a day. By doing this, you will be burning 3,500 calories a week or one pound of body fat per week. It is recommended that no more than 2 pounds or 7,000 calories be lost per week for lasting weight loss.
Ways to help count and cut calories are:
- Have a daily journal and begin writing down everything you eat and add up the calories. This will help in knowing how much you ate and it can also act as an accountability partner. Write down what you ate, the amount of calories consumed, and write down the time you ate. There are also many websites will help you find out how many calories are in the foods you are eating.
- Start looking at the labels of the foods and drinks you are consuming to be aware of the calories.
- Cut down on empty calories in drinks such as soda, juice, alcohol, specialized coffee drinks and sweetened teas are all in the high calorie/low nutrition. There are ZERO calories in Water!!
- Cut down or limit all unrefined sugars that are found in foods such as cookies, cake, ice cream, candy and candy bars. Also cut out high caloric fried foods such as potato chips, onion rings, French fries, donuts, and other fried foods.
- Start cutting your portions so that you are eating fewer calories each time you eat.
- When eating out, always split a meal with someone or have the waiter put the rest of the plate in a to-go box before your meal comes out.
It is important to note that there are some people out there that do not get enough calories. A diet that is too low in calories doesn’t provide the body with the nourishment and adequate nutrients it needs to perform activities of daily living. If your body does not get enough calories it will begin to start feeding off your muscle and using protein as fuel instead of carbohydrates and fat. Drastically reducing calories is not an effective way to lose body fat because instead of losing fat, you lose muscle. Whether or not you’re trying to lose weight, always strive to eat balanced meals and snacks that provide enough calories to keep you energized.
Article Written by: Brad Linder, www.getyouinshape.com
Get You In Shape.com . Top personal trainer Brad Linder is the owner of Get You In Shape, in Dallas, TX. Get You In Shape has Fitness Testimonials, Fitness Tips, Nutrition Programs, Fitness Boot Camps, Private Personal Training, Online Training, Fitness Products, Weight Loss Plans, a Blog, and more. If you are Dallas, Coppell, Lewisville, Irving, Carrollton, Valley Ranch, Las Colinas and surrounding Dallas, TX cities, Get You In Shape is near you. Get You In Shape has helped many people get their lives back on track and change their lifestyle into a healthy lifestyle. Personal training programs include sports specific training, weight loss programs, boot camps, wellness plan, nutritional plans, core fitness training, strength training, toning and more. Clients include athletes (basketball, golf, football, tennis, baseball, volleyball, softball, and track) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking to get fitness results. For more information, visit www.GetYouInShape.com
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