To lose weight, you need to burn more calories than you eat.
In theory, this app seems pretty easy.
However, managing your food intake in a modern food environment can be a bit of a challenge.
Calorie counting is a way to overcome this problem and is often used to lose weight.
A detailed guide to everything you need to know about this is right below.
What is Calorie?
Calories are a measure of energy and are normally used for measuring the energy content of food and beverages.
Technically speaking, the calorie of food is defined as the amount of energy required to heat 1 kilogram of water by 1 degree.
You use the calories you eat and drink for basic functions such as breathing and thinking, as well as for daily activities such as walking, speaking and eating.
The excess calories you eat are stored as fat, and consuming more calories than you burn constantly causes weight gain over time.
Why count calories?
It is possible to hear that the calories do not notice and that the calorie count is a waste of time.
But when it comes to weight, calories are important.
This fact has been proven again and again with scientific experiments called overfeeding studies.
In these studies, people are especially asked to eat more and its effects on weight and their health are observed.
In all over-eating activities, people seem to gain weight if they consume more calories than they burn.
Thanks to this simple fact, counting calories and limiting your intake can benefit from gaining and losing weight, but you should not stop this practice.
In one evaluation, it was observed that weight loss programs with calorie counting provided 3.3 kilograms more weight loss than programs not applied.
How Much Calories Should You Consume?
How many calories you need depends on factors such as gender, age, weight and activity level.
For example, the calorie requirement of a 25-year-old male athlete will be more than an old woman who does not do 70-year-old sports.
If you are trying to lose weight, you should create a calorie deficit by eating less than your body burns.
Benefit from Applications
Thanks to advances in technology, calorie counting has become easier today.
Keeping track of the food you eat is very simple and fast thanks to many applications and websites.
Even if you can follow your food intake irregularly, your potential to lose weight increases according to research. It is also easier to maintain the lost weight.
How to Weigh and Measure Portions?
Portion sizes are larger than in the past, and portions in some restaurants can offer two to three times what an average person needs.
Starting to see larger portions normally is considered a portion disorder. This can cause weight gain and make it difficult to lose weight.
People are generally not very good at guessing how much they eat.
The calorie count can make it easier for you to fight your overeating behavior by showing you how much you actually consume.
However, in order for it to work, you must accurately record your food portions. Some common ways to measure portion sizes are:
Weighing: The right way to determine how much you eat is to weigh it. However, this practice can take time and is not always practical.
Measuring cups: Using standard measuring cups is a bit quicker and easier than weighing, but it can still take time and sometimes go awkward.
Comparison: Measuring by comparing with common objects is a quick and easy way and can work outside the home. However, the measurements are less accurate.
Here are some comparisons of common objects that can be found at home to measure your serving size:
1 serving of pasta or rice: computer mouse.
1 serving of meat: a pack of cards.
1 serving of fish: checkbook.
1 serving of cheese: lipstick or thumb.
1 serving of fresh fruit: tennis ball.
1 serving of green vegetables: two tennis balls.
1 serving of vegetables: computer mouse.
1 teaspoon of olive oil: 1 nail.
2 tablespoons of peanut butter: ping-pong ball.
The calorie count is not a complete science even if you measure portions.
However, you do not need to give exact information about your measurements. Just measure your food intake as accurately as possible.
Care should be taken when recording foods that are high in fat or sugar, such as pizza, ice cream, and butter. Measuring these foods less often can make a big difference between registration and the amount actually taken.
You can use the scale at the beginning to improve your predictions. So you have more insight into portion sizes. It ensures that your measurements are more accurate, even if you stop using the scale afterwards.
5 Tips For Success In Calorie Counting
Here are some tips to help you with calorie counting:
Get ready: Find a calorie count app before you start and decide how to measure portions and create a meal plan.
Read food labels: Food labels contain a lot of useful information for calorie counting. Check the recommended serving size on the package.
Eliminate the drive: Eliminate the junk food in your home. This helps you to choose healthier snacks and your goals will be easier to reach.
Lose weight slowly, regularly: Do not cut calories too much. Even if you lose weight faster, you may feel bad and it will be difficult to stick to the plan.
Give importance to sports: Diet and sports come together in the most successful weight loss programs. But make sure you get enough energy to do sports.
Should you count calories?
Calorie calculation is not the only important thing for optimum health.
But when it comes to losing weight, calories are important.
Although not suitable for everyone, counting calories is an effective way to lose weight and stay in that state.