Losing Weight Only Counting Calories
This mantra is commonly associated with weight loss. However, the question remains, is sticking with a calorie restriction-based approach the best method for weight loss?
Our body utilizes the energy we obtain from food to power all of the essential processes necessary for survival, from muscle contraction to the synaptic activity needed in order for you to read this article.
From a scientific perspective, a calorie is defined as the amount of heat needed to increase the temperature of one gram of water by one degree Celsius.
Calorie Counting Done Right
From a nutrition point of view, a calorie, such as that we see listed on nutrition facts labels, is actually a kilocalorie, or kcal. However, nutritionwise, a calorie and kilocalorie are interchangeable and equal 4.18 kJ of energy.
Food manufacturers add an estimate of calories per serving on nutrition fact labels per the Nutrition Labeling and Education Act of 1990 (NLEA). This governing body requires that the calorie estimate be calculated from food components using the Atwater system.
The Atwater system employs the 4-9-4 method, which stands for energy values of proteins, carbohydrates, and fats. The energy value of protein is 4 kCal per gram
What Is A Calorie Deficit?
Moreover, your body might not actually absorb all the calories you consume. Your gut bacteria, the method of cooking, the digestibility of a particular product, and other factors influence how many calories you will eventually extract from your meal.
Calorie tracking is often associated with intentional caloric restriction when dieting and wanting to create an energy deficit. There are both benefits and drawbacks to consider in regard to calorie tracking. Let’s begin by diving into the main pros for keeping track of your calorie intake.
A randomized placebo-controlled clinical trial assigned participants to a 1500 to 1800 calorie diet for men and a 1200 to 1500 calorie diet for women.
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At a 12-month follow-up analysis, the individuals had a statistically significant weight-loss rate (−8.0 kg in the time and calorie restriction group; −6.3 kg in the daily calorie restriction group).
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 when simply using a calorie tracking app, many people experience motivational feedback and helpful social networking to create community and supportive communication.
How Counting Calories And Fitness Tracking Led To An Eating Disorder
Caloric restriction is associated not only with weight loss and a decrease in fat mass but also with a delay in age-related decline in functioning.
Alorie tracking can be a good choice for an individual looking to learn about the nutritional contents of the foods they like to eat. Counting calories brings awareness to appropriate serving sizes and macronutrient content. This can aid in weight loss in the future.
A primary concern for calorie tracking is the increased risk of eating disorders or disordered eating. Constantly keeping track of calorie intake can create an unhealthy relationship with food. In fact, a recent study showed that for 73% of the participants, using calorie counter apps contributed to their eating disorder.
The 8 Most Effective Ways To Lose Weight Without Counting Calories
Calorie-tracking applications can trigger, continue, or worsen eating disorder symptoms. This includes increased concern about eating, a greater extent of dietary restriction, binge eating, and more. Tracking caloric intake compulsively may negatively impact emotional health, which can lead to feelings of shame and guilt around eating.
Studies link calorie counting and self-weighing with increased eating disorder severity in college students. Conversely, calorie counting was also correlated to decreased intuitive eating, which is listening to the body’s natural hunger and fullness cues to dictate when to eat, what to eat, and how much to eat.
It is not recommended to count or track calories if you have a history of eating disorders or disordered eating. Instead, speak with a registered dietitian about your health and weight goals.
Counting Calories: A True Story From An Average Jane Who Lost Over 120 Pounds In Less Than 6 Months
While we have established that counting calories can help you effectively lose or maintain weight, many studies show this may be short-lived once calorie tracking stops.
When an individual loses weight, biological mechanisms in the body can resist that weight loss. These mechanisms include decreased metabolism and increased caloric intake. Therefore, simply reducing calories typically only has a short-term influence.
Over the long term, yo-yo dieting or crash dieting can actually make weight loss even more difficult due to changes in metabolism.
How To Lose Weight And Keep It Off
Another main disadvantage of counting calories is focusing on the caloric value rather than the quality of the food, regarding density, satiety, and digestion.
For example, a candy bar may have fewer calories than a hearty green salad. Still, the salad’s nutritional value is much higher and would likely be more filling and satisfying to eat. So for that reason, it’s important to look at the nutrient density of the food, not just the energy or calorie density.
For long-term and sustainable weight loss or weight maintenance, consider the quality of the food instead of purely focusing on caloric value.
Why Calorie Counting Doesn't Work For Weight Loss
For instance, consuming foods high in added sugar, such as sugar-sweetened beverages, desserts, and breakfast cereals, can contribute to weight gain and obesity. Compare this to consuming fruits high in natural sugar, which contributes to decreased weight gain.
However, this method is self-reported by the user, and unless the individual has a nutrition education background, there is a potential for under-reporting. Consequently, it is often difficult to accurately represent energy intake when the data is self-reported.
If you are at the beginning of your weight-loss story, you may benefit from calorie tracking as it helps you learn more about your food, labels, and the nutritional value of your meals. Additionally, tracking calories while you are on a calorie deficit may discipline some people and help them maintain their diet.
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Calorie tracking also works great for organized people as a way of documenting their efforts and progress and also identifying what modifications they need to make to reach weekly goals.
Still, those who can’t stick to the habit and feel anxious about listing everything they eat can find other options. Plus, as mentioned above, calorie tracking will bring more harm than good if you have a history of disordered eating or eating disorders.
Overall, it’s not that necessary to count calories to lose weight, but you need to control them. The way of doing that is up to you. You can opt for calorie tracking or the alternative options below.
A Calorie Calculator For Your Weight Loss Journey By Simple
You can control your calorie intake and improve your nutrition by changing calorie counting with these tricks that enhance your diet right away.
Nutrient-dense foods are high in nutrients compared to calories, while energy-dense foods are high in calories compared to the nutrient content. This is one of the weight control habits that are easy to adopt yet effective to eat fewer calories.
Avoid over-eating by limiting portion size. Eat off of a smaller plate to make you more mindful of how much you are eating, even if you need to consume a second helping as a result.
Why Calorie Counting Is Only A Small Part Of Lasting Weight Loss
Rather than focusing your meal on the starch or carbohydrate choice, such as a bowl of pasta or rice, make the majority of your plate fruits and vegetables. They not only help you feel full and satisfied but eating a variety of fruits and vegetables can prevent nutrient deficiencies.
Protein helps boost every chemical reaction in the body and helps you feel full at meals. Opt for lean proteins, including poultry, fish, and plant-based protein sources, such as tofu.
Cooking your meals at home is not only enjoyable and creative, but dining in can also help reduce calorie intake and lose weight. When dining out, portion sizes are often larger, entrees are focused on starches typically, and the food contains more sodium and fat. Cooking at home allows you to control every ingredient in your meal and prevents you from eating processed foods.
Can A Person Lose Weight Without Counting Their Calories? If Yes, Then How?
Intermittent fasting limits the eating window rather than what you eat. Although you still need to balance your diet during IF, controlling fasting and eating windows might be easier than calorie counting.
Mindful eating is the act of focusing on your eating and intentionally listening to your hunger and fullness cues. Put away your technology and eat slowly. Notice every flavor and ingredient while also appreciating your food. This will allow the time necessary for stretch receptors in your stomach to signal to your brain that you’ve had enough!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!My point is, do NOT focus on tracking calories. Instead, learn to balance the correct food you should be eating and have weight loss become a byproduct. At Coffee Shop Health, we teach clients how to divide their plate into food groups, our clients learn how to make a healthy plate.
Ways To Lose Weight Without Counting Calories
In my career I have never once had a weight loss client who came to me overeating calories. Every single weight loss client I have had the opportunity to work with were both overweight and under eating calories. Every single client also had the preconceived idea that they were eating too many calories.
I will explain how your
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