Calorie Tracking and Weight Loss
While calorie tracking can be effective for weight loss, it's important to understand the basics of how it works and how to use it effectively
Published by RK News on Saturday, February 25, 2023
Dr Majid Kilmani
Calorie tracking is a popular tool used by many people trying to lose weight. By tracking the number of calories consumed, individuals can make informed decisions about what and how much to eat. While calorie tracking can be effective for weight loss, it's important to understand the basics of how it works and how to use it effectively.
What are calories?
A calorie is a unit of measurement for energy. Calories from the food we eat give our bodies the energy they need to function properly. The number of calories in a food depends on its macronutrient content. Carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram.
How does calorie tracking work?
Calorie tracking involves tracking the number of calories consumed each day. This can be done manually by writing down the calorie count of each food, or by using a smartphone app or website that tracks calorie intake. By knowing how many calories are consumed, individuals can adjust their diets to ensure they are in a calorie deficit, which is necessary for weight loss.
To lose weight, a person must consume fewer calories than they burn. This is called a calorie deficit. When the body is in a calorie deficit, it begins to burn stored fat for energy, which can lead to weight loss over time. However, it's important to note that too severe a calorie deficit can lead to negative health consequences, such as muscle loss and a slowed metabolism.
Tips for Effective Calorie Tracking
Determine your daily calorie needs. Use an online calculator to determine how many calories you need to burn each day to maintain your current weight. To lose weight, subtract 500-1000 calories from this number.
- TRACK YOUR CALORIES ACCURATELY: Use a food scale and measuring cup to make sure you're accurately tracking the number of calories in each food.
- Watch out for hidden calories: Watch out for added sugars, oils and condiments, which can add extra calories to your meal.
- Don't rely on calorie tracking alone: ​​Calorie tracking is only one tool for weight loss. It's also important to focus on eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
- Be patient: Weight loss is a gradual process, and it's important to be patient and maintain calorie tracking and healthy eating habits.
in conclusion
When used correctly, calorie tracking can be an effective tool for weight loss. By accurately tracking your calorie intake and making sure you're in a calorie deficit, you can achieve your weight loss goals over time. However, it's important to remember that calorie tracking is only one tool for weight loss and should be used in conjunction with other healthy habits, such as regular exercise and a balanced diet.
(The author is a Physiotherapist, contact: majidkirmani@gmail.com)
