Does Counting Calories Work For Weight Loss – < Blog < Lose Weight < Weight Management < Do you need to count calories to lose weight?
This mantra is commonly associated with weight loss. But the question remains, is following a calorie-restricted approach the best way to lose weight?
Does Counting Calories Work For Weight Loss
Our bodies use the energy we get from food to carry out all the processes essential to survival, from muscle contraction to the synaptic activity necessary for you to read this article.
Calorie Counting: Friend Or Foe In Your Weight Loss Journey?
Most of the energy – 50-80% – is used by the human body to maintain basic vital functions such as breathing, heartbeat and digestion.
Scientifically, a calorie is defined as the amount of heat required to raise the temperature of one gram of water by one degree Celsius.
From a nutritional perspective, calories as we see them on nutrition facts labels are actually kilocalories or kcals. However, from a nutritional perspective, calories and kilocalories are interchangeable and represent 4.18 kJ of energy.
Food manufacturers add the estimated calories per serving on Nutrition Facts labels based on the 1990 Nutrition Labeling and Education Act (NLEA). This governing body requires that calorie estimates be calculated based on food components using the Atwater system.
Dangers Of Calorie Counting (and How To Avoid Them)
Atwater’s system uses the 4-9-4 method, which refers to the energy values of protein, carbohydrates, and fat. The energy value of protein is 4 kCal per gram
However, these figures are only accurate under standardized conditions, as the system tends to overestimate energy availability from some dietary patterns.
The US Food and Drug Administration (FDA) allows up to 20% calorie reduction on nutrition labels.
Also, your body may not actually absorb all the calories you consume. Your gut bacteria, cooking method, digestibility of a particular product, and other factors all affect how many calories you end up getting from a meal.
Can Counting Calories Help Me To Lose Weight?
Calorie tracking is often associated with the deliberate restriction of calories during dieting and to create an energy deficit. Calorie tracking has both advantages and disadvantages. Let’s start by diving into the main benefits of tracking your calorie intake.
According to some researchers, counting calories and creating a calorie deficit can have significant benefits for weight loss.
In a randomized, placebo-controlled clinical trial, participants were placed on a 1500-1800 calorie diet for men and a 1200-1500 calorie diet for women.
At the 12-month follow-up analysis, subjects lost statistically significant weight (−8.0 kg in the time-caloric restriction group; −6.3 kg in the daily calorie restriction group).
Stop Counting Calories
According to some studies, counting calories, especially when shared on social networking sites, can significantly increase self-efficacy and accountability when trying to improve overall health.
Even by simply using a calorie tracker, many people experience motivational feedback and helpful social networks to build community and supportive communication.
Some studies have shown that calorie restriction, which often occurs when a person tracks their calories, has a significant effect on aging.
Calorie restriction is associated not only with weight loss and fat loss, but also with age-related delays in functioning.
Kaylin Lost 100 Pounds By Counting Calories And Walking
However, we need more human studies to assess the effects of calorie counting and calorie restriction on aging.
Calorie tracking can be a good option for someone who wants to know the nutritional composition of the foods they like to eat. Calorie counting increases awareness of appropriate portion sizes and macronutrients. This can help you lose weight in the future.
. Calorie counter helps you calculate the number of calories you eat and consume so you always know if you’re missing out.
The main concern with calorie monitoring is the increased risk of eating disorders or disordered eating. Constantly monitoring your calorie intake can create an unhealthy relationship with food. In fact, a recent study found that 73% of participants found that using calorie-counting apps contributed to their eating disorders.
Why Calorie Restricted Diets Don’t Work
Calorie-tracking apps can cause, perpetuate, or worsen eating disorder symptoms. These include increased preoccupation with eating, greater dietary restriction, binge eating, and more. Compulsive calorie monitoring can negatively impact emotional health, leading to feelings of shame and guilt when eating.
Studies link calorie counting and self-weighing to increased severity of eating disorders in college students. In contrast, calorie counting was also associated with reduced intuitive eating, which is listening to the body’s natural hunger and fullness signals to dictate when to eat, what to eat, and how much to eat.
Counting or tracking calories is not recommended if you have a history of binge eating or disordered eating. Instead, talk to a registered dietitian about your health and weight goals.
While we’ve found that counting calories can be effective in helping you lose or maintain weight, many studies show that it can be short-lived once you stop tracking calories.
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When a person loses weight, the body’s biological mechanisms can resist that weight loss. These mechanisms include decreased metabolism and increased caloric intake. Therefore, simply cutting calories usually has only a short-term effect.
In the long run, yo-yo diets or crash diets can make weight loss even more difficult due to metabolic changes.
Another major flaw in calorie counting is its focus on caloric value rather than food quality in terms of density, satiety, and digestibility.
For example, a candy bar may contain fewer calories than a hearty green salad. However, the nutritional value of a salad is much higher and would likely be more filling and satisfying. So for this reason, it is important to consider not only the energy or calorie density, but also the nutrient density of the food.
Calorie Counting Won’t Guarantee Weight Loss, According To Scientific Evidence
For long-term and sustainable weight loss or weight maintenance, consider the quality of the food, not just the calorie value.
For example, consuming foods high in added sugar, such as sugar-sweetened beverages, desserts, and breakfast cereals, can contribute to weight gain and obesity. Contrast this with the consumption of fruits that are high in natural sugars, which contribute to less weight gain.
Calorie counting is usually done via an online or mobile app. Users can log their activity, water intake and calorie intake.
However, this approach is self-reported by the user, and unless the individual is trained in nutrition, may be underinformed. Therefore, it is often difficult to accurately report energy consumption when data is self-reported.
Counting Calories Is Bullshit
If you’re at the beginning of your weight loss story, you may find it helpful to track calories because it helps you learn more about foods, labels, and the nutritional value of meals. Also, calorie tracking when you’re in a calorie deficit can be disciplining for some people and help them stick to their diet.
Calorie tracking is also great for organized people as a way to document their efforts and progress, as well as determine what changes they need to make to meet their weekly goals.
Still, those who can’t stick to the habit and feel anxious about everything they eat can find other options. Also, as mentioned above, calorie tracking will do more harm than good if you have a history of disordered eating or eating disorders.
In general, you don’t need to count calories to lose weight, but you do need to control them. How you do it is up to you. You can choose calorie tracking or the alternative options below.
How Counting Calories And Fitness Tracking Led To An Eating Disorder
You can control your calorie intake and improve your diet by changing your calorie count with these tricks that instantly improve your diet.
Nutrient-dense foods are high in nutrients relative to calories, while energy-dense foods are high in calories relative to nutrients. This is one weight control habit that is easy to adopt, yet effective at eating fewer calories.
Avoid overeating by limiting portion sizes. Eat from a smaller plate so you can be more mindful of how much you eat, even if it requires a second drink.
Instead of focusing your meal on starchy or carb choices like a bowl of pasta or rice, make the majority of your plate fruits and vegetables. Not only do they help you feel full and satisfied, eating a variety of fruits and vegetables can help prevent nutrient deficiencies.
The Problems With Calorie Counting
Protein helps activate all the chemical reactions in the body and helps you feel full when you eat. Choose lean proteins, including poultry, fish, and plant-based protein sources such as tofu.
Cooking at home is not only fun and creative, but eating out can help you cut calories and lose weight. When you dine out, the portions are often larger, the dishes tend to be starchier, and the food is higher in sodium and fat. Cooking at home allows you to control every ingredient in your meal and prevents you from eating processed foods.
If you’re eating fewer calories, staying hydrated can help you maintain or lose weight, especially if you replace sugary drinks with water.
Intermittent fasting limits your eating window, not what you eat. While you still need to balance your diet while on IF, controlling fasting and eating can be easier than counting calories.
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Mindful eating is the act of focusing on your eating and consciously listening to your hunger and fullness signals. Put away your technology and eat slowly. Pay attention to each taste
