The Truth about Calories and Weight Loss
Everywhere you go someone is counting calories or cutting calories, all in the name of weight loss. However, when it comes down to it very few people have any idea what calories are, much less how they can help or impede our weight loss efforts. In this article, we will break it down so you understand why you need to count calories if you want to lose weight.
What is a Calorie?
Although we most often associate calories with food, a calorie is a measure of energy. Calorie is actually a term used in the physical science, and the ‘calorie’ we refer to in food is actually a kilocalorie. To avoid confusion, we will continue to use the term calorie. When it comes to food, calories measure its potential for energy.
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How do Calories Work?
Calories are energy and our bodies need energy to do just about everything. When you consume calories, the carbohydrates are broken down and released into the bloodstream where they are either absorbed immediately or the surplus is stored for energy. If you consume more calories than you burn, the excess carbohydrates are stored as fat all over your body. 1 pound of fat is 3,500 additional calories stored, so imagine how many extra calories are stored in your problem area, and that is how calories affect weight gain.
In addition to helping you lose and gain weight, calories also help your body perform basic functions. The human body requires energy (calories) to circulate blood, breathing, and organ function. Most of your consumed calories are expended on these basic activities. Digesting and transporting food throughout the body also burns calories and makes up only 10% of calories ingested. This leaves the remainder of your calories, about 50-60% of them, to burn or store as fat.
Losing Weight
To lose weight, you must find ways to burn more calories than you consume. Muscle burns more calories than fat, so engaging in activities that improve muscle building will help you burn more calories. When your body is made up of more muscle than fat, you will automatically burn more calories just to keep your body functioning properly. To lose about 1 pound of fat each week, you would have to burn 3,500 more than you consume.
How Much Do You Need?
Now you know the basics about the relationship between calories and weight loss, it’s time to figure out how to implement this daily. More than anything, how many calories you should consume is dictated by your level of physical activity. On average, adult women should consume between 1,800-2,200 calories each day. If you receive a moderate level of activity, you should consume fewer calories; if you are more active add more calories accordingly.
Adult men should consume between 2,000-2,500 calories, if you receive at least moderate activity on a regular basis. The more active you are, the more calories or energy your body will require to perform basic functions. If your weight reaches a plateau, decrease your calorie intake by 100 or 200 calories and increase your workout intensity. You should notice a difference by simply increasing or decreasing calorie intake.