If you're one of the millions of overweight or obese American adults, you've probably been told to "eat less and exercise more" to lose weight, but you may not understand what this means. Counting calories may seem basic and boring compared to diets that promise amazing results with little effort, but understanding how many calories your body needs can teach you how to maintain a healthy weight your entire life.
Metabolism and Calories
A calorie is the unit of measurement of the energy in food. Technically, a calorie is the amount of energy needed to raise the temperature of 1 g of water by 1 degree Celsius. Your body uses the calories in food for energy. You need a certain number of calories to support basic life functions -- this is known as your BMR, or basal metabolic rate. Your metabolism controls how many calories your burn; your BMR accounts for up to 80 percent of the calories you need. Movement uses about 20 calories and digestion uses between 5 and 10 percent of your energy. Raising your metabolism helps you use more calories, even at rest.
Calories and Dieting
To lose weight you need to create a calorie deficit -- using more calories than you consume -- which will force your body to use stored fat for energy. It takes a 3,500-calorie deficit to lose 1 lb. Cutting 500 calories daily from your current diet will help you lose about 1 lb. weekly. Another way to calculate how many calories to consume to multiply your goal weight by 15. Harvard Medical School recommends eating 15 calories per 1 lb. of your ideal weight. If you'd like to weigh 135 lbs., you'll need to eat about 2,000 calories daily, assuming you are moderately active and get at least 30 minutes of exercise every day. If you are sedentary, you'll need fewer calories.
Cutting Calories
The fewer calories you consume, the faster you'll lose weight -- at least until your metabolism starts to slow down. If you don't consume enough energy to preserve your BMR, your body has a built-in safety mechanism that slows metabolism and stops weight loss. It's a biological survival tool that dates back to when food may have been scarce. In general, women need at least 1,200 calories and men need at least 1,500 calories each day to keep metabolism functioning. If you're trying to reach your 135 lb. goal weight, you may get there faster by eating 1,500 calorie daily rather than 2,000.
Eat Less and Exercise More
The best way to create a calorie deficit is by a combination of diet and exercise. You can simultaneously cut calories from your diet and burn more calories with extra physical activity. Emphasize nutrient-dense vegetables, fruits, legumes and whole grains that are high in fiber and may help you feel full faster and stay satisfied longer than refined flours and added sugar. If you have trouble finding an hour to exercise, break your workout into three 20-minute sessions. Add more movement to your regular activities by parking further away, taking the stairs or going for a walk after dinner, rather than sitting down to watch television.
Member Comments