Ugh, I know. You want to skip this post and move onto information you'll actually use, like a leg day workout or how to make guilt free brownies.
(Also, did this title make anyone else think of In & Out?)
But, hear me out okay? I know you’ve been struggling with wanting to lose that stubborn weight or you’ve been wanting to tone up and feel stronger and you’ve tried and tried again, but nothing has been working.
And yes, if I ask you “have you tried calorie counting?”
You’ll probably say “yeah I even tried that!” When in reality, you probably tried for 5 days and was over it.
Yeah, I've been there too, trust me!
But, like anything else in life, if you really want something, you have to put in the work!
Let's discuss the 5 things to help lose weight or get in better shape:
- Calorie deficit: consuming less energy than the energy you burn/use.
- Strength training: resistance towards muscles allowing them to grow & burn calories while you rest, but also increases bone density as well.
- Cardio: always a goodie, and important to get your heart strong by building that endurance.
- Sleep: to allow your body to digest and rest while you snooze.
- Stress: because added stress cause your hormone levels to increase/decrease and that effects your ability to lose weight
Why is calorie counting critical to weight loss? Simple math, really.
In order to lose weight, you need to be burning more calories than you’re consuming. And usually, we end up burning less calories than we think we are. For instance, when you go for an hour long run, you think burned 500 cal, but you burned probably 250. And you’re probably thinking, “wow 250? That’s still really good!” Which yes, it is. But then, you end up eating a sandwhich, greek yogurt, a granola bar, fruit, some coffee (with creamer), and that was just lunch. Not to mention the snacking on choco chips or goldfish here and there when you pass the kitchen.
So, without calorie counting (or any other way of understanding how many calories you’re consuming), you’re truly not going to know how much you’re intaking.
Do you have to calorie count forever? No you don’t have to. But, I promise you, some of the fitness influencers you follow STILL calorie count. Why? Because they have goals they want to achieve and they know that understanding how much they’re consuming holds them accountable and allows them to get there.
Is there any way to not calorie count?
I believe so if you eat a certain way, and that way is: very limited of processed foods, dairy, meat, and more filled with complex carbs and plants (veggies) and fruits.
Alright, so here is calorie counting in a nutshell:
- If you’re trying to one pound a week, your calorie deficit will range from 100-300 calories.
- On AVERAGE, women need to eat 1500 calories a day to lose 1 lb a week, and men need to eat 2,000 calories a day in order to lose 1 lb a week.
- Figuring out your deficit takes in numerous factors: gender, height, weight, and level of activity. if you would like to calculate your deficit, use this calculator: https://www.calculator.net/calorie-calculator.html
- Calorie deficit should be something you can sustain. For instance, 1,200 calories a day is not sustainable.
- Calories are calories, in the end no matter where they come from. But eating chips all day versus eating fiber/nutrient rich foods like brown rice, salmon, and veggies will definitely effect how to maintain that calorie deficit because with chips you will feel more hungry sooner (causing you to go into a surplus) and with the fiber rich foods, you will feel more full and satiated for a longer period of time.
- What about macros? Why do people count those? People like to see where majority of their source of energy is coming from. Is it coming from fats, proteins, carbs or sugars? This is a personal preference, but if I am already in a calorie deficit, I don’t find it necessary to count macros, as long as I’m being conscious how I’m eating (AKA eating a pretty clean and wholesome diet).
- To maintain your weight, on AVERAGE women need to eat 2,000 calories and men need to eat 2,500 calories. (Remember, this is an average and takes into the factors of height, weight, gender and level of activity).
In the end, if you’re someone that’s trying to be more active and energetic, do you HAVE to calorie count? No, most definitely not. Does that mean you should have cereal for breakfast, fast food for lunch, a burger for dinner and dessert? Most definitely not.
But, if you are someone that is just starting the weight loss journey, or is tired of yo-yoing with their weight loss journey, then I HIGHLY recommend giving calorie counting a proper chance.
Now, where do you start if you want to calorie count?
- You will need measuring cups and spoons (Measuring cups & Measuring spoons)
- A food scale ( food scale I use)
- Start reading labels & serving sizes
- Download the app myFitnesspal
- Have your meals planned out for the week (5 days at least), that way calorie counting gets easier.
I hope this post was useful and provided a little more insight on how calorie counting works and how to get started!
Don’t forget to follow me on IG @fskshealthyway for more recipes and workout videos!