How to lose weight with calorie counting
Calorie counting is a well-known and widely used method for losing weight. It is a simple idea: to manage your weight, you track the number of calories you consume and burn. There is one simple aim, burning more than you consume!
I will cover the advantages and disadvantages in this blog post so that you can, hopefully, decide for yourself whether calorie counting is the best strategy for you. Remember if you are unsure or have health issues always seek advice from a doctor or trained nutritionalist.
The Process of Calorie Counting
Calorie counting is built on the fundamental principle of energy balance. It operates under the assumption that the calories you consume through food and beverages should roughly match the calories your body expends through daily activities and metabolic processes.
Calorie counting is essentially a numbers game. You monitor the number of calories you consume through the food and beverages you consume while also tracking the calories burned through physical activity and your resting metabolic rate (the calories your body burns at rest).
The goal is to create a calorie deficit, where you consume fewer calories than your body needs for its daily functions. This deficit is believed to lead to weight loss, as your body taps into its fat stores for energy.
How Do You Find Out How Many Calories You Need?
Calculate Your Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to maintain basic functions such as breathing, circulating blood, and regulating body temperature at rest. Several formulas, like the Harris-Benedict Equation, can help estimate your BMR based on factors like age, gender, weight, and height.
Determine Your Total Daily Energy Expenditure (TDEE)
TDEE includes your BMR, the calories you burn through physical activity, and the thermic effect of food (calories burned during digestion). Although this is only an estimation, you can use activity level multipliers (how active you are on a weekly basis) to estimate your TDEE.
Set a Calorie Goal
Based on your weight goals (lose, maintain, or gain), you can adjust your calorie intake relative to your TDEE. For instance, to lose weight, you would typically consume fewer calories than your TDEE.
Track Your Calories
Use smartphone apps or food diaries to log everything you eat and drink; that way, you can keep track of everything you are consuming. Try to accurately calculate the calorie content while being mindful of your portion sizes.
The Pros of Calorie Counting
Awareness and accountability – Calorie counting increases your awareness of your eating habits, allowing you to make more informed choices and better control portions.
Flexibility – It gives you the freedom to eat a wide variety of foods as long as you stay within your calorie budget. No foods are forbidden as long as you stay within your daily calorie limit, which can make it long-term sustainable.
Customisable – Calorie counting can be tailored to your specific goals, whether it’s weight loss, maintenance, or muscle gain.
Scientific Basis – Calorie counting is founded on the sound scientific principles of energy balance, making it a dependable method of weight management.
The Cons of Calorie Counting
It can cause obsession and stress – For some people, calorie counting can result in obsessive behaviour and food anxiety, which can be harmful in the long run. This method of weight loss is not for everyone, especially those with a history of eating disorders or those who find it mentally taxing.
It isn’t always accurate – Calorie counts on food labels and in databases are not always accurate, which can lead to tracking errors. As a result, any tracking and counting should be used as a guideline only.
Prioritise Quantity Over Quality – Some people may prioritise calorie counts over the nutritional quality of foods, which may result in a less balanced diet. Make sure you eat a well-balanced diet rather than foods that will fill your calorie count. For example, 3 Mars bars could be within your calorie count, but that isn’t going to be a healthy meal or snack.
Metabolic Adaptation – Over time, your body may adapt to a lower calorie intake by slowing down its metabolism, making further weight loss more difficult.
Calorie counting is an effective weight-management tool, but it is not a one-size-fits-all solution. If you decide to incorporate calorie counting into your diet, do so mindfully, focusing on the quality as well as the quantity of your food choices.
Before beginning any diet plan, always consult with a healthcare professional or registered dietitian to ensure it is appropriate for your specific needs and health goals.