Counting Calories

****Consult a physician before beginning any fitness or diet plans, these are merely suggestions and tips and I am not a doctor!

Do you want to shed some pounds? Maybe gain some pounds!! The choice is yours! Counting calories can help anyone wanting to safely gain or lose weight. The most important thing is get the calories from healthy sources, and include sleep and exercise in your routine to moderate stress levels.

It may seem overwhelming to count calories but there's an app for that and other online tools right at your fingertips.

Counting calories is one way to monitor weight loss.(Image credit: designer491 | Shutterstock )

What are calories and why do they matter?

Calories are units of energy that a food or drink provides. Certain foods, such as fatty, fried, or processed foods, tend to have more calories. Other foods, such as fresh fruit and vegetables, tend to have fewer calories. However, some healthy fruits and vegetables can be high in calories, while low-calorie foods, such as diet soda, don’t provide any nutritional value.

We need calories to give us enough energy to move around, stay warm, grow, work, think, and play. Even our blood circulation and digestion need the energy gained from calories in order to function well.

How many calories do we need each day??

How many calories we need each day depends on our age, whether we’re trying to lose weight, how active we are, and several other factors.

The Dietary Guidelines for Americans(opens in new tab) recommend women should take in around 1,600 to 2,000 calories a day, and men should take in around 2,000 to 3,000 calories a day. The less active you are, the fewer calories you’ll need. But, as the guidelines point out, the total number of calories a person needs every day can vary. It may depend on age, weight, sex, how much physical activity you do, and whether you’re pregnant or breastfeeding.

• Carbohydrates should make up 45% to 65%
• Fats should make up 20% to 30%
• Protein should make up 10% to 35%

Limit high calorie foods such as fried foods, fatty meats, oils, butter, sugary treats, and candies. There are many high-calorie foods that are plenty healthy like avocados (322 calories each), quinoa (222 calories per cup), nuts (828 calories per cup of peanuts), olive oil (119 calories per tablespoon), and, in moderation, dark chocolate (648 calories per bar), according to the USDA Nutrition Database(opens in new tab).

Increase low calorie food like fruits and vegetables that are usually relatively low in calories, but still provide a good source of dietary fiber. Two cups of shredded romaine lettuce or spinach have 16 calories, a large stalk of celery has 10 calories, 1 cup of broccoli has 15 calories and an orange has 70 calories, according to the USDA Nutrition Database(opens in new tab).

Empty Calories

Empty calories are the reason why we eat and not satisfied an hour later. They have little to no nutritional value. They often have high fat or sugar content. The following foods are examples of empty calorie foods:

• Sugary drinks, including sodas, energy drinks, and fruit juices
• Cakes, cookies, donuts, muffins, and other carb-heavy desserts and snacks
• Chocolates, candies, and candy bars
• Processed meats, such as bacon and sausages
• Condiments and sauces, including ketchup and mayonnaise
• Fast foods and junk foods, including pizza, burgers, and French fries
• Solid fats, such as butter and shortening

Long term weight loss and health

Although restricting calories can be a practical and achievable way to lose weight in the short-to-medium term, there are other longer-term approaches to weight loss that can have greater benefits to your overall health.

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Increase physical activity

A regular exercise routine can help you burn up extra calories, increase your metabolism, and help you feel fitter and stronger.

Cook more meals at home

Cutting back on junk food, ready meals and over-processed foods, such as deli meat can have a huge impact. Choose lean meats, including chicken and turkey, and include lots of fruit and vegetables.

Get more sleep

According to Harvard Health(opens in new tab), poor quality sleep over a long period of time can affect your body’s circadian rhythm, which can make you want to eat more.

There's an app for that!

The app I love love love is MyFitnessPal. Its F-R-E-E!! All you do is put your age, current weight, goal weight, and how physically active you are and it will tell you what your Calorie goal should be. I once read that someone lost 100 lbs. just by not exceeding the amount of calories allotted in a day. (even if you cheat a little). Why don't you give it a shot! You will be surprised by how much or how little food you eat in a day or how quickly those calories add up if you are a snacker like me!

Happy Counting family!