Why Should You Count Calories?

A calorie is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function. Our bodies store and "burn" calories as fuel. Many "dieters" count calories and try do decrease caloric intake to lose weight.

Now before I go any further into this you should have noticed I put " around the word dieters.

I don't like that word. If you are on a diet, that diet ends at some point. If you change your lifestyle that is more permanent. If you are trying to lose weight, maintain weight or maybe just get fit, you shouldn't "diet" you should change your lifestyle!

What is a calorie?

A calorie isn't actually a thing, it's a unit of measurement. A calorie measures the amount of energy in the food and beverages that we consume. We all need this energy to live and stay healthy! Everything we do relies on the energy that comes in the form of calories. The food we eat becomes the fuel that runs our bodies. Healthy food provides calories (energy) and important nutrients to build strong bones and muscles (that is why you will hear people say protein first, it is a very healthy count of calories plus the protein helps repair and strengthen your muscles). Drinks also contain calories but not all calories are healthy, like pop for example it is always referred to as "empty calories" meaning there is no nutritional value.

Calories can create weight gain! As I have stated you need calories to fuel your body BUT if you consume too many you will gain weight. Excess calories are stored as body fat. Your body needs some stored fat to stay healthy, but too much fat can cause health problems.

The daily recommended caloric intake for the average American can range from 1,600-3,000 per day. Too me those numbers seem high! Those numbers have many variables for individual needs. Men can eat a little more, women should eat less. It also depends on your activity level and metabolism.

I generally eat between 1,000-1,200 a day, if I am doing IF, my number might even be lower.

There are three macro-nutrients in calories they are not all equal in the number of calories they provide. Protein and carbohydrate have less than half of the calories per gram as fat does.

Macro-nutrient Calories per Gram:

Carbohydrate: 4 calories per gram

Protein: 4 calories per gram

Fat: 9 calories per gram

Since fat provides more calories per gram many "dieters" or healthy eaters try to limit the fat in their diet. Which all around is good for you, there are "healthy fats" that you should take in though.

So if you are starting to watch your calories here are some things you need to know....

If you don't work out and you are consuming 2,500+ calories a day you are either going to maintain your weight or you will gain weight. Even if you are working out (unless you're at the weight you want to be) you will not lose much. You have to create a calorie deficit to lose weight, you just have too! If you are doing IF to get a jump start, you will hear you don't have to count calories, that is wrong! If you don't like I said you may lose some weight but you will never lose a large amount of weight, especially if you are not exercising.

Normally the people who take in the most calories per day or an excessive amount are people that are overweight or body builders. The main reason why body builders take in so many calories is because they are doing so much at the gym that they have to take in more because they are exerting out an insane amount of calories, so it evens the scale.

Once you have lost your weight that you want to lose, you can bump up your calorie intake a little if you are still exercising that way you can stay in maintain mode!

You should really count everything you are putting into your body, calories, nutrients and macros.

I use My Fitness Pal, I have pictures of the counters, I have not used it in a week because I have not been watching it like I should be ( so right now I am a bad example lol).

One important thing you need to know (if you have watched my 600lb life you have heard this before) when you lower your calories it should be high protein, low carbs and good fats. You will be taking in less vitamins so you want to make sure you are eating healthy you should be getting in what you need as far as that is concerned but a multi vitamin or a prenatal vitamin wouldn't hurt.

If you have any questions don't hesitate to ask!