Can you lose weight by counting calories? Yes, and this is your solution to weight loss. Everybody knows that to lose weight you need to eat less. The question is how do you know that you are eating less? And the easiest way to know is to count calories. It is not an exact science but it will get the job done. You may think that it is hard to do, but don’t worry I will show you how to do it.
What is a calorie?
Your body uses food as energy which it is used for all your body activities. Such as walking, thinking, seeing, hearing, breading etc even when you are sleeping. So this energy is measured in calories.
And the scientific definition is explained very well on Wikipedia, a calories “is defined as the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius at a pressure of one atmosphere.”
Can you lose weight by counting calories?
When we talk about body weight yes calories matters. And the number of daily calories that your body need depends on your age, sex, weight, height and physical activities.
If you eat more than what your body needs the extra calories will be stored as body fat. If you consume fewer calories your body has to compensate by burning body fat as fuel. So eat more than what your body needs and you will gain weight, eat less and you will lose weight.
But as your weight change, your metabolism changes with it. As you gain weight your metabolism gets faster and when you lose weight your metabolism gets slower.
The conclusion is that counting calories can help you lose weight and keep it off.
How many calories does your body need?
This question is better answer by the formula called “the Mifflin-St Jeor” that tells you how many calories your body burns. Here you can get a calculator that measures your daily calorie intake using this equation.
The Mifflin-St Jeor equation is the most accurate equation for calculating basal metabolic rate (BMR) which is the amount of energy your body uses per day when rested.
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
The BMR needs to be multiply by an activity factor that ranges from 1.2 for a sedentary person to 1.95 for athletes.
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How to lose weight with counting calories
The first thing that you need to know is that 3500 Calories is 1 pound of body fat, that means that 7700 Calories is 1 kilogram of body fat. That means that you eat 3500 Calories more than what your body needs you will gain 1 pound and if you eat 3500 Calories less you will lose 1 pound.
Now that you know your daily calorie need, next step is to count calories and make a daily deficit of 10-20%. It sounds hard but is easy to do because you have technology on your side and as you know technology can make life easier for you.
Here are the best counting calories tools available, and they can be downloaded for free. Millions of people have lost weight using these apps. My Fitness Pal, Lose It, FatSecret and many more. The advantages are that this tools can make calorie counting so easy. And they can change your life.
Next step is to measure your portion. And there are 4 ways you can do that, using a scale, measuring cups, comparisons and estimation.
Using a scale is the most accurate method, but unfortunately is not practical and accessible anywhere.
Measuring cups are accurate but as a scale is not practical and accessible all the time.
Comparisons and estimation are easy to do and more practical but are not as accurate as the other two methods.
Can you lose weight by counting calories? As you see the methods use for counting calories can be imprecise but even so, you will lose weight and with time you will get better at this. I can tell you from experience that it works and I lost a big part of my weight counting calories.
You also need to eat healthy foods. Because calorie counting doesn’t tell you the quality of your diet just the quantity, meaning the number of calories you consume. To give you an example of what I mean you can count calories and eat only sweets and you will lose weight. But that won’t be healthy for your body because it will not provide enough nutrients.
So for a healthy eating, you need to eat more vegetables, fruits and you need to stop eating process foods, fried food, junk food, fast food, sweets, sodas, alcohol etc. For more information about a healthy diet, you can check the Volumetric Diet which is the number 2 diet in the USA.
Also, you will see that foods that are healthy have fewer calories than unhealthy foods. And choosing foods that have lower calories per grams can make counting calories easy because it can help you get full while eating fewer calories. So with healthy eating, you can make all your calories count.
If you want an easy way to reduce calories you can do intermittent fasting.
I can help you even more. I have here my free guide for weight loss. What’s so special about it and how it can help you? I have created a system made from two parts. One in nutrition, where I encourage you to eat healthily and in the second part I created a system that will keep you motivated.
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