Calorie Counting Basics

Let's begin with what a calorie is. A calorie may be described as a unit of energy that fuels the body. Each food we eat is metabolized into the body and converted into fuel. And each food article that we consume is made up of calories (except for water). Measuring calories is important if you want to lose weight. Not all calories are created equal. A 3 ounce chicken breast without the skin will yield about 140 calories as opposed to a 3 ounce hamburger that will yield anywhere between 245 to 260 depending on the cut of beef used.
All food provides calories and all calories provide energy. But not all calories come with the extra benefits of amino acids, fatty acids, fiber, vitamins and minerals.
Some foods will give you what is called "empty calories." This means the calories provide no extra benefit nutritionally.
Some people in the USA are malnourished because they cannot afford enough food to get the proper nutrients they need. Even Americans who can afford nutritionally balanced foods, are still malnourished because they do not know how to choose a diet that gives them nutrients as well as calories. For these people, eating too many foods with empty calories can cause significant health problems.
Many people take in more calories than their bodies burn and then they gain weight. If they expend more than they take in, they lose weight.
You think working out is the answer, right? Not necessarily. Muscle weights more than fat, so the more you build up, the more likely you are to weigh more. One pound of body fat is equal to 3,500 calories. If you cut your caloric intake from 2,000 calories to 1,700, you are likely to lose one pound of body fat in about 12 days. If you go the other way, increasing your consumption from 1,700 to 2,000 a day without increasing the amount of work you do, 12 days later you will be one pound heavier. It seems to some of us that it comes on a whole lot quicker than that.
So do you live with the scale strapped to you back? No, of course not. If you cut your intake of calories, and get moving to burn calories, you will lose weight. You don't have to weigh yourself more than once a week and shouldn't because your weight fluctuates day to day. If you're working out, you will see results in your measurements and in your clothes as they begin to loosen. Weight is just a number. It is more important to know you are eating good food and getting plenty of nutrients. It is wise to take a multi-vitamin if you are on a weight reduction diet so that you are getting proper nutrition.
Does your weight put you at risk? A better way to measure yourself is by using the Body Mass Index (BMI). If you measure 30 or above, you are considered obese and need to select a good diet plan. Crash diets are a no-no. They don't work and only succeed for a few days and then you put the weight back on and more.
On this blog, you will find links to web sites that will assist you in finding a diet that will work for you and all these diets are healthy alternatives when it comes to losing weight in a nutritionally sound manner. Weight Watchers and Diet Workshop are weight management programs that are nutritionally sound but involve registration fees and weekly fees. The others are free. You will also find a link to the food network web site where they have plenty of healthy recipes you can implement into your weight loss plan. Sparkpeople.com is a comprehensive site where you can track nutritional intake and fitness routines. And it is free. I highly recommend giving it a look. I will be talking more about these programs in the future.
I'll also cover topics such as night time bingeing, how to recognize real hunger and how to jumpstart your metabolism, as well as diet selection and its impact on your life in the next few weeks. In the mean time, have a good look at the food pyramid and remember the peak is the least portion you want to eat and the bottom contains the foods you want to eat more of. Good luck and good nutrition till next time. ~Aunt Millie