How can you control your caloric intake to lose weight?
Calorie intake in a calculated way is the key in any weight loss program. No matter how much effort you put into shedding those extra pounds, if you ignore your daily caloric intake you won’t reach your goal. Is like going west looking for the sunrise…
There’s a lot of talk about the different components of food, so let me try to put it in the simplest way. Whether you’re consuming carbohydrates, fats, or proteins you are eating calories.
Calories are units of energy and energy cannot be created or destroyed so your body have to use that energy to live or store it as fat to survive.
Caloric Value, Nutritional Value, Caloric Balance.
One thing you have to be clear about the food is that everything that you eat has a “caloric value” and a “nutritional value”. The healthier you eat will help you to put quality nutrients into your body but, if you eat too much of it you will gain weight regardless how “healthy” it is.
Let me give you an example: A glass of soda is not much different than a glass of orange juice in terms of caloric value, same would happen between white rice and brown rice, sweet potato and regular potato, white vs wheat bread and so on…
Here is the Hard Truth: If you are eating the same amount of energy that you’re burning, your caloric balance is maintaining your weight “in balance” or you are in a “plateau” No change in your body weight. If you are eating more energy that you’re burning, meaning, more calories in than out, you’re in a “caloric surplus” or excess. You will gain weight, because all that extra energy will be stored as Fat. If you are eating less calories that you’re burning, more out that in, you are in a “caloric deficit” then your body will convert the stored Fat back into energy or how we call it: Burning Fat
The bottom line is: To lose Weight you have to Reduce Calories without depriving your body from all the important nutrients, here is a HEALTHY WEIGHT CALCULATOR to give you a head start on the amount needed by your body based on your age and activity level, is very basic but a good tool. Don’t get me wrong, a good nutrition will help you to reduce the risk of a myriad of health-related problems. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverages, and counting calories. Good diets offer balanced nutrition and helps with weight control.
To function properly, your body must have the correct combination of nutrients
The Macro-nutrients are:
1-Carbohydrates: They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.
2-Proteins: They are the building blocks of your body by building and maintain muscles and other tissues. Like carbohydrates, excess protein is stored as fat. Animal and vegetable are the two major sources of proteins.
3-Fat: Strange as it may seem; fat is another nutrient your body needs. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.
The Micro-nutrients are:
1-Vitamins: These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform.
2-Minerals: These are another nutrient your body needs. Your body uses it in many different processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is also an important nutrient that your body requires.
The biggest tip I can give you to lose weight is: Reduce your caloric intake by controlling you portions, a good nutrition is the basis of a healthy diet, also increase the number of calories you burn per day by exercising, do both and you will see faster results, it won’t be easy, but it will be worth it!
