Learn to count calories! - learn2dostuff.com

Learn to count calories

Posted April 10, 2006

Most people put on weight because they consume more food energy (calories) than they burn off. Food energy that’s not burnt off is stored in the body as fat causing the person to become overweight. Most dieticians agree that the healthiest way to lose weight (and keep it off longer) is to consume fewer calories than you burn off. That way, some of the body’s stored fat is burnt off to make up the shortfall in energy intake.

Please note that before embarking on a weight loss program you should consult your medical practitioner. Pregnant women should not try and lose weight.

To ensure you are consuming less energy than you burn off, you’ll need to know your daily energy requirement and the amount of calories in the food you eat. The daily calorie requirement for a 60 kg woman aged 18-35 is about 2000 calories, while for a 75 kg man in the same age range is around 3000 calories. However, these values can vary significantly depending on factors such as a person’s age, body shape and daily activity levels. A rough guide is shown in Table 1 below:

Table 1

	*Women aged*			*Men aged*
*Weight*	*18-35*	*36-55*	*56+*	*18-35*	*36-55*	*56+*
45 kg	1750	1550	1450
60 kg	2050	1850	1600	2500	2300	1900
75 kg	2400	2150	1700	2900	2550	2200
90 kg				3500	3000	2600

Inactive or bed-ridden people should subtract between about 500 and 1000 calories (in proportion to body weight). Moderately active people should add between about 250 and 450 calories, and highly active people should add between about 450 and 850 calories. (Note: 1 calorie = 4.18 kilojoules.)

How can I lose weight?

To lose weight healthily, aim to consume about 500 calories per day less than your daily requirement. For example, if your daily requirement is 2500 calories, devise or follow an existing 2000-calorie diet plan. If your daily requirement is 2000, devise or follow an existing 1500-calorie diet plan. Consuming 500 fewer calories per day results in 3500 fewer calories per week, which equates to a weight loss of one pound (nearly half a kilogram) per week. This may not sound like a lot compared to the claims of some fad diets but the difference is that with a calorie-controlled diet the weight will stay off longer and will engender better long-term eating habits.

How do I know the number of calories contained in different foods?

The number of calories contained in food is often stated on its packaging. Otherwise, there are numerous books and websites that detail the calories in generic foods. One example is:

http://www.annecollins.com/calories/index.htm

The number of calories stated will normally be given per quantity, weight, or volume, and so you’ll need to multiply this figure by how much you plan to consume. For example, if you've read that 100 ml of milk contains 65 calories, and you plan to consume 250 ml, then of course the total number of calories you consume will be 2.5 x 65 = 162.5. Keep a tally of the total number of calories you consume each day, and try and keep it around 500 less than your daily requirement. Table 2 shows an example of a 1300 calorie plan:

Table 2

Food Quantity Calories

Breakfast

Cereal 45 g 170

Milk (1.4% fat) 125 ml 65

Lunch

Ham and salad sandwich 1 300

Tin tuna in brine 100 g 90

Orange 1 medium 80

Dinner

Lean grilled steak 200 g 250

Jacket potato 1 medium 85

Green beans 1 serve 15

Corn cob 1 large 120

Low fat dessert 1 serve 100

Tea/instant coffee 1 cup 25

1300

Is it necessary to exercise while losing weight?

Exercise promotes weight loss because it increases the amount of calories a person burns off each day. The more calories that are burnt off, the less that can potentially be stored as fat and the more stored body fat that’s burnt off. Further, exercise can raise the metabolic rate (rate at which you burn off energy) for hours after the exercise is completed, which has additional weight-loss benefits. In addition, exercise ensures that you are not losing muscle weight, so that you body will look firmer and more toned.

Excessive exercise, while helpful, is not necessary for weight loss. A 20-30 minute brisk walk each day may be all that’s required. For even greater benefits, try to include at least one other activity at least once a week such as swimming, cycling, tennis, or a trip to the gym.

See our article Learn how to lose weight for some great tips on losing weight and feeling healthier.

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