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Food for Thought: To Count or Not to Count…That is the Question! The Real Scoop on Calories

With Doug Caporinno

For years health care professionals recommended slow weight loss as the safest and most effective plan for getting rid of weight. Yes, I say getting rid of weight, because when we say we want to lose weight, subconsciously some of us want to find it and get it back! Most programs will allow you to get rid of one half to one pound a week. This type of slow weight loss promotes long-term loss of body fat.

If you want to get rid of weight, calories do count! You have to burn more calories than you consume. All physical activity burns calories, even activities like standing, sitting and sleeping. However the more vigorous an activity, the more calories burned. One pound of fat is made up of 3500 calories. In order to get rid of one pound of fat in one week you must burn 3500 excess calories. That equates to 500 calories a day.

If you reduce your daily calorie intake by 300 calories a day and increase your activity to burn 200 extra calories per day, you can expect a steady weight loss of approximately one pound per week.

The more muscle a person has the more calories they will burn, because muscle tissue burns more calories than fat. Therefore, a daily strength program would be highly recommended – and you don’t have to become like Arnold Schwarzenegger to be effective at building muscle and strength. There are many training programs available at your local gyms that will help you build up reasonably and slowly for your age and abilities.

Back to calories - what are they, anyway? A calorie is a measure of how much energy that proteins, carbohydrates, and fats can supply your body. When you eat food, your body uses the food as fuel, burning it to produce energy, or calories. Every person’s body needs energy to function. Whether your body is doing things you don’t even think about, like pumping blood or blinking an eye, or doing things you plan, like walking the dog or cooking, you always need calories.

Some types of nutrients have more calories than others. When you eat foods with protein, every gram of protein gives you four calories. The same applies to carbohydrates. When you eat foods with carbohydrates, your body burns the food as fuel and gives you four calories for every gram of carbohydrate. Fat gets its reputation as a great fuel because when your body burns it, you end up with nine calories for every gram of fat. That’s more than twice the amount of the other two nutrients. But - your body can only use so many calories at one time. Whatever calories your body doesn’t burn for fuel, it stores in your body as fat. The key to keeping your body healthy is to remember that your body uses food for energy. When you are active, your body burns lots of calories in order to help you run a little faster or bike a little further. When you’re watching TV, your body doesn’t burn nearly as many calories. You just don’t need as many calories to laugh at your favorite show.

The key to keeping your body at a weight that’s good for your height is to eat as many calories as you burn off. If you eat more calories and exercise less, the energy has nowhere to go, and you gain weight. The more you exercise, the more calories you can have, because there is a good balance between the two. Don’t forget it’s still a good idea to get most of your calories form protein and carbohydrates. Fat won’t hurt you if you eat in moderation. Also, the kind of fat you eat has a lot to do with how your body burns it. Healthy fats from foods like salmon, avocado and nuts are great sources of energy. If you choose these fats remember to cut back on the calories you get from other nutrients. They key to a healthy life is all about balance! Take the time to find your own balance. It will take work at first, but once you develop the habit of wellness you’ll enjoy life longer and healthier!