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Calories - Just How Important Are They In Weight Loss?

Calories Count - Never Think Otherwise

For over a decade popular diet books have asked us to count fat or carbs, but what about calories? Well, no matter which way you cut it, cutting calories is actually behind every diet.

Consider low carb diets. The carbs you cut are refined carbs. What makes refined carbs the enemy? The fact that they're basically sugar or are quickly converted to sugar by the body.

Why do you gain weight if you eat too much sugar? Because you're eating too many calories. Exchange those "bad carbs" for "good carbs" that are better for you, have fewer calories and you'll lose weight. It's that simple.

Bottom line: If you eat more calories than you need, meaning more than your body burns on a normal day, you'll gain weight. Any successful weight loss method comes down to consuming fewer calories than you burn and burning extra calories with exercise.

The rest is just a new spin on an old concept.

Put it in Perspective

If you've met someone who claims they can eat anything and as much as they want and then burn it all off later with a good workout, you've got another thing coming! It just can't be done.

For example, a double burger depending on whether it's a double meat and cheese or just a double meat contains 576 to over 600 calories...

To burn off the calories in just that one sandwich, the average 150-pound person would have to do moderate-intensity aerobics for OVER an hour!

Add on a shake and order of fries and you might as well cancel any plans you had for the half-a-day you'll need to spend at the gym to burn off that one meal! Shocking, huh?

More Calories In = Fewer Calories Out?

Some research has suggested that eating too many calories at a time may actually make it more difficult for your body to shed excess weight when you exercise.

In the example before, if you over-eat regularly, you may not use those 570+ calories in your hour-long workout. In fact, you may actually burn fewer calories than someone who ate less.

Consider Your Caloric Intake Goals But...

Let's not get to complicated like alot of folks on the net do just to add more verbage to their site or blog.

The average recommended caloric intake for losing weight is about 1,500 to 1,700 calories each day but that intake does vary according to gender, your current weight and activity level.

You should calculate your Basal Metabolic Rate in order to assess how many calories you need to eat each day to function. The formula considers both your weight and activity level.

Once you've done this, you'll need to honestly identify food calories that are in excess of your needs. Yeah, that means that pizza 3 times a week has to go along with any other monstrous fat content and empty calorie foods.

People assume the more weight they need to lose, the more calories they should cut. It's actually the other way around. The more you weigh now, the more calories you should eat. As you lose weight, you cut more calories.

For example: A women, 33 years of age, 5'5" tall and 210 pounds with a low to non-existant activity level according to BMR calculations should consume around 2062 calories per day. That may be a tad high but 1,500 calories per day would be a tad light. However, if that 210 pound woman were to begin losing weight, she could eventually cut down to that 1,500 calorie level safely, when plateaus were encountered.

A Word to the Wise

While you may find a number of 1,200 calorie diets around, it's important to remember that cutting your calories too low may actually lead to weight plateaus.

There is a "starvation mode" phenomenon that happens where your body actually withholds the calories you take in for later use, basically, it saves them up because your brain begins to signal you're starving. You could end up eating much less and weighing the same and you could do serious damage to your health. Plus...

When you're hungry all the time, you're less likely to stick to it (your diet) and more likely to binge.

Never attempt to follow a diet that includes less than 1,200 calories a day unless you are under a doctor's supervision.
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