I remember the good old days of my late teens and early twenties, when i was active 7 days a week, day and night, burning calories like a well oiled machine. Indestructible, lean, mean with a six pack, that I thought I’d have forever. I could eat whatever I wanted, whenever I wanted, and to be honest, I couldn’t get enough. However, as I got older the calorie burning slowed and my love for food and appetite increased. Years of dinners, parties, luncheons, snacking, without any thought for its effect took it’s toll. “I was once a high performance fat burning machine” , I thought to myself, “I can burn it off tomorrow, or next week, or sometime…..”. But as I found out, the older I got, the more difficult it became and the pounds packed on. We all know the story, we’ve all been there, and if not yet, you will.
As you age and your weight takes a toll on your overall health and wellbeing you come to realise the foolishness of your past eating habits and try every diet under the sun, to no avail. There is no quick fix. I’ve tried pretty much everything. It all boils down to a simple equation: Calories In less Calories Out. If you’re in surplus then you’ll put on weight and if you’re in deficit, you’ll lose weight. Okay – its not that simple! It has to be used as part of a balanced diet. For example, let’s say your BMR (read about Basal Metabolic Rate further down) is 1900 calories per day, you cant just eat 1600 calories of chocolate everyday and nothing else….. i hope that’s self explanatory…. I believe Calorie Counting is the answer, but it is difficult and requires, balance, control, common sense and a lot of discipline.
What I needed was a lifestyle change and a commitment to myself to be disciplined with my calorie intake, by monitoring myself at every meal ( and every urge ) , everyday, and in the process I would learn what foods I could and should eat and what I shouldn’t.
I have just recently begun my journey and with discipline and consistency I will hopefully create new eating habits that are automatic and beneficial. We’ll see how it goes. So today I’ll share what I’ve discovered about calorie counting—a powerful tool that can help you achieve your health and fitness goals. I’ll share what calorie counting is, why it’s useful, and how you can make the most of it to take control of your nutrition and overall well-being. I’ll also share a fantastic app I use to make it all so much easier.
What is Calorie Counting?
Calorie counting is a method used to track the number of calories consumed from food and beverages. The fundamental principle behind calorie counting is that to maintain, gain, or lose weight, you need to balance the number of calories you consume with the number of calories your body burns through daily activities and metabolism.
The basic equation for calorie counting is relatively straightforward:
Calories Consumed – Calories Burned = Net Caloric Intake
To calculate your net caloric intake, you need to determine two key factors: your calorie consumption and your calorie expenditure.
- Calorie Consumption: This refers to the number of calories you consume through the food and drinks you consume each day. To estimate your calorie consumption, you can refer to food labels, online calorie databases, or highly recommended, use a mobile app such as the incredible MTFITNESSPAL app that provide nutritional information for various foods and beverages.
- Calorie Expenditure: This refers to the number of calories your body burns through various daily activities, and includes your basal metabolic rate (BMR) as well as physical activities such as gym and other exercise. Your BMR represents the number of calories your body needs to maintain basic bodily functions at rest, such as breathing, circulation, and cell production.
Calculating your BMR is a good place to start in working out what your daily allowance should be. It typically involves using equations that take into account factors such as age, gender, weight, and height. Online calculators and fitness apps can help you estimate your BMR. Additionally, incorporating physical activity into your daily routine, such as exercise or simply being more active throughout the day, will increase your calorie expenditure. Again, this is something the MYFITNESSPAL app does very well.
USE THE NHS BMR CALCULATOR by clicking HERE
By subtracting your estimated caloric expenditure from your caloric consumption, you can determine your net caloric intake. If your net caloric intake is positive, it means you are consuming more calories than you’re burning, which can lead to weight gain. Conversely, if your net caloric intake is negative, it means you are burning more calories than you’re consuming, which can result in weight loss.
Why is Calorie Counting Useful?
Calorie counting offers several benefits that can aid you on your journey to better health. Here’s how I’ve found it helpful:
- Heightened Awareness: Calorie counting has enhanced my understanding of the nutritional content and energy density of different foods, promoting a more mindful approach to eating.
- Weight Management: By monitoring my calorie intake, I’ve gained greater control over my energy balance, making weight loss and maintenance more achievable.
- Personalization: Calorie counting allows me to tailor my diet to my specific goals and needs, whether it’s losing body fat, building muscle, or improving overall health.
- Accountability: Tracking calories provides a sense of accountability, empowering you to take ownership of your nutrition and make informed choices.
How to Make the Most of Calorie Counting:
To effectively utilize calorie counting, follow these practical tips:
- Set Goals: Determine your health and fitness goals, whether it’s losing weight, gaining muscle, or improving overall well-being. Clear goals will help guide your calorie counting efforts.
- Calculate Your Calorie Needs: Use online calculators , the MYFITNESSPAL app or consult a registered dietitian to estimate your daily calorie needs based on factors such as age, gender, height, weight, and activity level.
- Choose Reliable Tracking Methods: Keep a food journal, use mobile apps like MYFITNESSPAL, or utilize online calorie trackers to monitor your food intake accurately. Find a method that suits your lifestyle and preferences.
- Focus on Quality: While calorie counting is primarily about quantity, remember that the quality of calories matters too. Aim for a balanced diet with nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Be Mindful of Portion Sizes: Pay attention to portion sizes to ensure accurate calorie tracking. Use measuring cups, kitchen scales, or visual references to gauge portion sizes until you develop a good eye for estimating. The best thing I ever bought was my digital kitchen scale
- Plan Ahead: Plan your meals and snacks in advance to avoid impulsive, calorie-dense choices. Meal prepping can be an effective strategy to stay on track with your calorie goals.
- Monitor Progress and Adjust: Regularly assess your progress and make adjustments as needed. If you’re not seeing the desired results, consider consulting with a registered dietitian for personalized guidance.
Remember, Balance is Key: While calorie counting can be a valuable tool, it’s essential to maintain a balanced and sustainable approach to your overall lifestyle. Prioritize nutrient-dense foods, engage in regular physical activity, and listen to your body’s hunger and fullness cues. Calorie counting should never replace the enjoyment of food or lead to an unhealthy relationship with eating.
I’ve found that Calorie counting can be a powerful ally in achieving my health and fitness goals. By cultivating awareness, personalizing your nutrition, and practicing mindful eating, I feel that I am slowly taking charge of at least this facet of my well-being. If you’re looking for a digital kitchen scale try these i found on Amazon UK, as well as this awesome book on Calorie Counting written by a former patient of the famous Dr Nowzaradan ( my 600LB Life ). It’s got 365 real recipes and over 90 healthy meal plans. Although this is based on the very drastic 1200 calorie a day diet, this can be used as a base upon which you can add a further 300 -600 calories per day.
The Best Calorie Counting App I Use
In this digital age, our smartphones are without doubt both useful and sometimes essential tools for managing various aspects of our lives, including health and fitness. When it comes to tracking meals, counting calories, and monitoring weight loss progress, there’s one app that stands out from the rest—My Fitness Pal. Let me share with you the brilliance of this app and how it can revolutionize your weight loss journey.
I’ve found the following features of MyFitnessPal to be awesome and have assisted me greatly so far with my weight loss journey.
Intuitive Interface and User Experience.
One of the first things I noticed about My Fitness Pal is its intuitive and user-friendly interface. The app’s sleek design makes it easy to navigate, allowing you to effortlessly record meals, log exercise, and track your progress with just a few taps.
Comprehensive Food Database:
It’s extensive food database is insane!! This key feature sets My Fitness Pal apart!! With over 11 million foods listed, you’ll be hard-pressed to find an item not included in their vast library. From common grocery store finds to restaurant meals, the app covers it all. The database also provides accurate nutritional information, making it simple to track your calorie intake with confidence.
Effortless Calorie Counting:
Counting calories is a breeze with My Fitness Pal. By scanning barcodes or manually searching for food items, you can quickly add them to your daily log. The app automatically calculates the calorie content, macronutrient breakdown, and other essential nutritional details. This feature empowers you to make informed choices about your meals and adjust your intake as needed to achieve your weight loss goals.
Goal Setting and Customization:
Another highlight of My Fitness Pal is its goal-setting and customization features. The app enables you to set your desired weight loss targets, establish daily calorie goals, and track your progress over time. As your journey evolves, you can easily adjust your goals within the app to reflect your changing needs. This flexibility ensures that My Fitness Pal remains a valuable tool throughout your entire weight loss journey.
Integration with Other Apps and Devices:
Although I don’t personally use this feature, My Fitness Pal seamlessly integrates with various fitness apps and devices, allowing you to sync your data effortlessly. Whether you’re using a fitness tracker, heart rate monitor, or smart scale, the app can connect with them to provide a comprehensive overview of your progress. This integration enables you to monitor your activity levels, sleep patterns, and weight fluctuations, providing valuable insights into your overall health journey.
In my life, convenience and efficiency are paramount. My Fitness Pal reigns supreme as my go-to app for recording meals, counting calories, and keeping track of your weight loss journey.
You can easily find it in the IOS App Store or Google Play Store or for more information visit https://www.myfitnesspal.com/. It’s definitely worth it.