According to a recent study published in the New England Journal of Medicine it doesn’t matter what weight loss program you follow.
But what are calories? Let’s start this calorie guide by sorting that out.
A calorie is actually just a measurement unit and the procedure of counting calories is much like doing a budget and balancing your checkbook.
And as you want to get most value for your money you want to get most value for your calories.
Cut Down on Calories or Exercise More?
You can lose weight by increasing the calories burned in a day (check with the Calorie Burning Calculator), but few people manage to lose weight just through better workout routines, so be prepared to do some cutting down on your calorie intake to lose weight as well (check the free calorie calculator).
Be realistic with your weight loss goal though. It all looks easy in theory;
“If I cut down on 500 calories a day, I will reach my ideal weight in 5 months”,
but you know that weight loss is more than counting calories. If nothing else, it takes a lot of planning.
From Where Do You Get Your Calories?
On an average we get 35 % of our caloric intake from fat, 50 % from carbohydrates and 15 % from protein.
A better caloric intake for weight loss is:
35-40 % from carbohydrates and
25-30 % from protein.
This means that you have to cut down on carbs a bit and instead get more of your energy from protein.
Proteins in general have a higher satiety index (are more filling) and replacing some of the carbohydrates you eat with protein will make you feel fuller for a longer period of time.
And remember that not all calories have the same value. Make sure you get more fruit calories than cookie calories. That will get you the best value for your limited amount of calories.
To sum up this calorie guide; to lose weight you need to consume fewer calories than you burn. I recommend that you start with an easy exercise routine and increase your level of exercise slowly, while at the same time start counting calories one meal at a time to find out where it’s easier for you to lower your caloric intake.
With you on the weigh,