Healthwatch by Shyft

Looking for nutrition for weight loss?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

CALORIE COUNTING 101

CALORIE COUNTING 101
Content
Content

“Eat less, exercise more” is the norm to lose weight. But is it as easy as it sounds? 

The popular school of thought says that weight loss is all about burning more calories than you eat. However, you can only burn a certain amount of calories in a day. What you can adjust according to preference, is the number of calories you consume. Yet, it is not that simple. In the modern world of food, regulating your caloric intake can be challenging. The solution may lie in the age-old method of CALORIE COUNTING.

So, what is a calorie? 

Calories are a unit of energy. Whether it is talking, walking or simply breathing, The calories you consume are required for three broad tasks:

  1. Basic bodily functions: Basal metabolic rate is the amount of energy used to perform these functions. It effectively refers to the calories your body expends in a resting state for basic survival
  2. Digestion
  3. Physical activity

After the body uses up the share of the calories required to perform all activities, the rest of them are stored in the body as fat.

 Are all calories the same?       

All calories come from one of the three macronutrients i.e. carbohydrates, protein, and fat.

As far as weight gain is concerned, a calorie is a calorie. But the seemingly straightforward topic of whether calories from fat, protein, and carbs are different is contentious.

From the standpoint of weight reduction alone, 100 calories are still 100 calories whether they come from broccoli or a pizza.

However, in terms of health and sustainable weight loss, all calories are different. The assumption that eating whatever to meet your calorie deficit can lead to weight loss is true only for a short-term and limited effect. In the long run, calorie counting can only be beneficial if it is practised by incorporating lifestyle changes.

Calories from a cup of fruits will make you feel full and fresh for a long time because Fruits and other fibrous foods are nutrient-dense. In contrast, calories from refined, sugary, and gluttony food can make you more likely to overeat later in the day, preventing you from achieving your calorie deficit goals.

TIP: Foods that take more work to digest, like those high in fibre (fruits, vegetables, legumes), tend to be better for you as they use up more calories, and hence, fewer calories are left to be stored as fat. 

How to practice calorie counting effectively

FIND OUT WHAT YOUR BODY NEEDS: The calories you require to meet your daily requirements depend on various factors including your gender, age, weight, and activity levels. The basic way to calculate your calorie consumption to effectively lose weight is: BURN MORE THAN YOU EAT.

SET REALISTIC GOALS: Just as Rome wasn’t built in a day, your weight loss is also a slow and steady journey that will require consistency. Instead of looking for short-term gratification by following intensive dietary restrictions, focus on long-term goals and engage in healthy lifestyle changes. Remember, Weight loss fast, comes back faster!

FOOD JOURNAL: You can either do this by using online apps or the traditional pen and paper. Use scales, cups, and measures or portion-size estimates to determine how much you’re eating and make note of all your calories. This helps to keep track and prevents you from overeating.

CHANGE EATING HABITS: Change is necessary for calorie reduction, but it doesn’t have to be difficult. You should start by avoiding foods heavy in calories and lacking in nutrients. Replace them with lighter alternatives that are nutrient dense and keep you feeling full for a long to save your calories. For instance, 100 grams of cooked spinach contains only 23 calories, while the same amount of chocolate ice cream boasts close to 285.

REDUCE PORTIONS, INCREASE MEALS: It is a simple enough concept but one can easily forget that restaurant-sized serving are not normal! You’ve only become accustomed to them. Hence to lose weight it is important to consume smaller portions while increasing the number of meals. The more meals you consume, the less likely you are to feel the pinch of cravings.

NO PAIN NO GAIN: Exercise is an essential part of the calorie-cutting weight loss regime. Replacing exercise by Over restricting calories to meet the cut-off will not help as after shedding off a few kilos your body will try to preserve its food reserves and slow down your metabolic rate. Make sure you move your body and live an active lifestyle.

Calorie counting is an effective method to be aware of what you’re eating. It can help cut calories and lose weight. You must also up your physical activity if you want your weight-management plan to be successful and long-lasting.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Understanding The Paleo Diet

4 minutes

06 Apr 2023

Understanding The Paleo Diet

Have you ever wondered how the hunter-gatherers had so much energy to live in all extreme conditions and thrive? Do you want to experience the benefits of the diet they consumed before modern farming emerged? The paleo diet, as it is called in the nutrition zone, consists of foods that individuals could obtain by hunting and gathering in the past. What is the Paleo Diet? The Paleo diet is essentially a keto diet but packed with all the benefits that… Read more

Understanding The Paleo Diet

Understanding The Paleo Diet

Have you ever wondered how the hunter-gatherers had so much energy to live in all extreme conditions and thrive? Do you want to experience the benefits of the diet they consumed before modern farming emerged? The paleo diet, as it is called in the nutrition zone, consists of foods that individuals could obtain by hunting and gathering in the past. What is the Paleo Diet? The Paleo diet is essentially a keto diet but packed with all the benefits that…

book

4 minutes

|

calendar

06 Apr 2023

Veganism for weight loss

4 minutes

06 Apr 2023

Veganism for weight loss

Is the master diet that caters to celebrities like Ariana Grande, Miley Cyrus, and even Queen Beyonce, good for you? Or is veganism another feather in the cap of Fad diets you should ignore? Let’s find out! Understanding the vegan diet First, all animal products are off limits on a vegan diet including meat, eggs, and even dairy! And secondly, it is much more than just a diet. The term "veganism" refers to a way of life that refuses to… Read more

Veganism for weight loss

Veganism for weight loss

Is the master diet that caters to celebrities like Ariana Grande, Miley Cyrus, and even Queen Beyonce, good for you? Or is veganism another feather in the cap of Fad diets you should ignore? Let’s find out! Understanding the vegan diet First, all animal products are off limits on a vegan diet including meat, eggs, and even dairy! And secondly, it is much more than just a diet. The term "veganism" refers to a way of life that refuses to…

book

4 minutes

|

calendar

06 Apr 2023

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between… Read more

Featured

Fasting Facts: The Pros and Cons of Intermittent Fasting

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between…

book

4 minutes

|

calendar

15 Jul 2023

Featured

Combatting Emotional Eating

5 minutes

06 Apr 2023

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find… Read more

Combatting Emotional Eating

Combatting Emotional Eating

Do you often find yourself heading for the fridge when stressed? Is bingeing tasty junk food your mood lifter? Do you crave a bar of chocolate after having a tough day at work? You are not alone. Emotional ups and downs have been associated with a change in eating patterns in many people. Food consumed under emotional duress is usually unhealthy and damaging to health. So how to counter it? Don't worry! We’ve got you covered. Read ahead and find…

book

5 minutes

|

calendar

06 Apr 2023

Recipes to manage Weight Loss, approved by nutritionists

View all
Understanding Metabolism

Mushroom Matar

A delightful combination of tender mushrooms and green peas cooked in a flavorful blend of spices.

13 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Stir Fry Mixed Vegetable

Sauteed vegetables smothered in a quick sweet and savory sauce - a delicious option perfect as a main course or side.

11 INGREDIENTS

|

30 MINS.

Understanding Metabolism

White Chicken Curry

A milder yet delicious version of the classic chicken curry.

3 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Beetroot Paratha

A healthy and nutrient-dense red colored flatbread recipe made with beetroot puree. Perfect to be served with any choice of dry or gravy based curries.

8 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Thai Massaman Tofu Curry

An aromatic curry with tangy, luxurious taste made with a variety of whole spices.

20 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Berry Smoothie

A refreshing and healthy combination of fruit and yogurt with the goodness of coconut water.

5 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Chicken Clear Soup

A light, hearty and delicious soup with a boost of iron.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Drumstick Soup

A nutrient dense soup with the strong aroma & flavour of drumstick.

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Bajra Cauliflower Roti

A nutritious accompaniment for your meals!

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hara Bhara Kebab

A quick starter and snack combinibg the power of spinach and peas

8 INGREDIENTS

|

60 MINS.

View all