Weight Loss Tips and Reviews

Have you ever looked up the definition of calorie?  Most people haven’t.  It may be beneficial to you in your weight loss plan, if you understand what a calorie is, where they come from, what is required to maintain your weight and what you need to lose weight.  Counting calories is not hard and it is a key to losing weight.  The definition of a calorie is this “a unit of measurement that measures the amount of energy in a food and or beverage.”  

The energy derived from calories is used to perform everything from your biological functions to typing to jogging or swimming.  Although it is different for every person, your body requires a certain amount to maintain your current weight.  Eating less or burning more calories, will eventually result in some weight loss.  This is called a calorie deficit.  You have to burn approximately 3500 calories to lose one pound.   

So how many calories do you need?  There are many ways to determine what is required in a day to maintain your weight.  There is the Harris-Benedict formula which uses math equation to determine the right number.  It calculates in sex, weight and activity level to get the results.  The results are known as your basal metabolic rate.  Of course the US government provides a chart on the pyramid website and it suggest the daily needs or you can try websites like Calorie Count Plus, which will let you calculate it by typing in the specifics, weight, activity level and your goal for weight loss.  Once you know what is required for you to maintain your current weight, you can set a goal to lose weight.  How many calories you cut from your daily intake is your decision.  It is not recommended to go below 1200 calories a day as you may risk your health.  

Another important part of counting calories is to know how many are in the foods you consume.  Reading a food label is very important.  You should note the total number of calories per serving, and the recommended serving size.  Don’t assume that the serving size is the entire package!  Most packages contain at least two servings unless you buy a single serving. If you buy a food product that does not have a nutrition label, most of the time you can go on the internet and search the web to get the information, this includes restaurants and fast food establishments.  

The size of your portions is the most important part of your calorie counting.  Although it is very time consuming you must measure your food based on serving sizes.   This can be done in one of the simplest ways.  Buy a standard measuring cup.  Most cereals, pasta, and rice are measured by the ½ cup or a cup.  Other items such as peanut butter, salad dressing, or pancake syrup are measured by the tablespoons.  With breads, crackers, deli meats and candy it is measured by the piece.  To be successful, but some small baggies or Ziplocs, or even some containers that or ½ cup or a cup, measure your food and freeze it or store where it is easy and convenient.  Start on a weekend and prepare enough for two or three days or if you have space and containers, do a week at a time.  It is time consuming but well worth the trouble.   

One last thing when counting calories, it is important to keep track.  Even if you are doing the above and preparing a week of food at a time, write it down along with the calories of each item.  Subtract that from your goal so that you can see what you have left during the day.  Also keep a food journal helps you to see what you are doing and if you are staying on track.  

It is important to eat healthy and eliminate those foods that are high in calories such as sodas, candy, cookies and fried foods.  Before you eliminate a particular food, double check the nutritional value, and don’t eliminate something that is good for you so you can cheat and eat something that is bad.