How Does Counting Calories Help With Weight Loss?

Calories do Count

About 25 years ago there was a popular theory contending calories don't count. Today it's just a myth as dieters realize it's just not true. Although they're not tangible, calories exist and are connected to everything we eat and do. Because calories do count, dieters need to be aware of what they eat, know the number of calories needed to lose weight and how to count them.

What Is a Calorie?

By definition, a calorie is a unit to measure heat; however, it's mostly considered when calculating food energy. Both food and water are measured in calories. When you take in more calories than needed, they turn into fat and you gain weight. Conversely, you lose weight when you consume fewer calories than is needed to maintain your weight. That's why it's important to count calories if you want to lose weight.

Calories and Weight Loss

Most dieters want to know how many calories they can consume to lose weight. A pound of fat equals 3,500 calories. To lose a pound a week, you need to burn 500 more calories (or eat 500 fewer calories) than the number needed to maintain your weight. This figure is derived by dividing seven (number of days in a week) into 3,500 (calories in a pound of fat.). To lose two pounds a week, you'll need to subtract 1,000 calories from your usual calorie intake.

As for how many calories you need, this depends by how much you weigh and other factors such as age, health and metabolism. Everyone is different when it comes to calorie limits needed for weight loss. The more weight you have to lose, the larger your calorie intake because you need more fuel to run your body. Diet programs and online calculators for men and women (See Resources) can help determine the exact calories needed to to lose weight safely.

Count Calories Rather Than Estimate

People weary of counting calories complain, asking why they need to count them. Isn't it enough to just know when to stop eating? Maybe this works for some dieters, but for others it doesn't. Because the eye can be deceiving, it's best to write down the calories you consume. It's also not wise to trust your stomach as often overeaters continue to eat when they're full.

For example, the Weight Watchers program offers two options: the Core Plan (in which you don't count calories) and the Flex Plan (which counts points, based on calories, fat and fiber content to give points). Many attest that they have to do some counting to succeed. Granted there are some dieters that can get away with it, but for true food addicts, it's best to record calories.

Find a Simple Way to Count Calories

Make it simple. Rather than count the number of calories, use a point system, such as the one used by a top weight loss program, where 50 calories is around one point, along with factoring in fat and fiber grams. More fiber grams lowers the points, while additional fat grams increases them. Depending on your weight, you're allotted so many points to "spend" each day. For example, someone weighing 150 to 175 lbs. has 22 points (about 1,100 calories) to spend daily. This involves reading labels where you not only note calories, but also fat and fiber grams.

Burning Calories Through Exercise

Exercise also burns calories, helping with weight loss. How many calories burned depends on factors such as your weight and intensity level of an exercise. The higher the intensity level, the more calories are burned because you're forced to work harder. With the extra calories burned, you're able to eat more if you're not trying to lose a lot of weight.

Resources

• Weight Watchers Points Calculator