In other words, the key to weight control is counting calories: If you take in fewer than you burn, you lose weight. According to many experts, it all boils down to straightforward math: Calories in minus calories out.
Countless millions who struggle with their weight heed this message, dutifully tracking their calorie intake. But eventually many discover that all the counting is in vain. In fact, the Food and Drug Administration FDA allows numbers on nutrition labels to be off by as much as 20 percent, and usually the error is an undercount. That means, for example, that ice cream claiming to have calories per serving may actually have Making matters worse is the widespread problem of unrealistic serving sizes.
Listed calories may also be wrong because of the way our bodies digest certain foods. Take almonds, for instance. Nutrition labels show them to have up to calories per ounce. The actual count, according to research , is —a sizable difference. And according to research, these numbers are notoriously unreliable. Unconscious biases can further skew our calorie estimates. Wearable devices are also an option, but research shows that their results are unreliable.
Arriving at an accurate number is difficult because the calculation is complex, involving how much energy we need for basic functions like breathing and circulation at rest known as basal metabolic rate, or BMR ; how much we burn during everyday activities and exercise; and how much through digesting food the thermic effect of food. A host of other factors, including age, gender, weight and body fat, play a role. Read more: 9 Common Myths About Exercise.
The difficulty is reason enough to shun calorie counting. As we reduce calories and lose weight, biological changes kick in to preserve body fat and protect us from starvation. One such adaptation is a change in metabolism. The body of a lighter person has a lower BMR than that of a heavier person. As we shed pounds, we burn even fewer calories than expected for a person of our reduced size—a phenomenon that scientists call adaptive thermogenesis.
Swift DL, et al. The effects of exercise and physical activity on weight loss and maintenance. Progress in Cardiovascular Diseases. Perreault L. Obesity in adults: Role of physical activity and exercise. Accessed Feb. Hensrud DD expert opinion. Mayo Clinic. Aim for a healthy weight: Key recommendations.
National Heart, Lung, and Blood Institute. See also Activity trackers — help or hindrance for weight loss? Aerobic exercise Barriers to fitness Exercise for weight loss: Calories burned in 1 hour Family meals and your weight Fitness motivation Fitting in fitness Hate to exercise?
Try these tips Holiday weight: How to maintain, not gain Hunger games: Do you know why you eat? Negative calorie foods Interval training Vegetable recipes Strength training basics Walking for weight loss Walking for fitness Weight management during the holidays Weight training Show more related content. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic.
Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. However, studies controlling for these factors consistently show that a calorie deficit is still needed for weight loss. In fact, many studies show that recording your food intake and physical activity are very effective ways to help lose weight 33 , 34 , A recent review reports that weight loss programs incorporating calorie counting led participants to lose around 7 pounds 3.
It seems that the more consistently you record your intake, the better 36 , 37 , For instance, one study involving people found that those who monitored their food intake, physical activity, and body weight more frequently experienced greater weight loss What really matters is your ability to create and sustain the energy deficit needed to lose weight.
However, calorie counting can be a useful a tool for achieving this energy deficit. Counting calories can help you lose weight by bringing awareness to what you eat each day. This can help you identify eating patterns that you may need to modify, keeping you on track to reach your goals. Here are five of the best online calorie-counting websites and apps.
Using scales and measuring cups can also be beneficial for helping you measure food portions more accurately. You might also want to try using the following visual guidelines to estimate your portion sizes. It says very little about the quality of what you eat. When it comes to health, calories from apples will affect your health differently than calories from donuts.
Instead, make sure you also consider their vitamin and mineral content as well. To count your calories most accurately, use a food journal combined with scales or measuring cups. Although tracking your calorie intake can be an effective tool for weight loss, it might not be suitable for everyone. In particular, it may not be recommended for those with a history of disordered eating, as it could foster an unhealthy relationship with food and worsen symptoms.
In another study, counting calories and self-weighing more frequently was linked to increased eating-disorder severity among college students Several studies have had similar findings, which suggests that weighing your food or using calorie or fitness trackers could contribute to unhealthy eating habits in some people 45 , 46 , Therefore, if you find that counting your calories or tracking your food intake leads to feelings of guilt, shame, or anxiety, it may be best to discontinue these practices.
Practicing intuitive eating, which involves listening to your body and eating when you feel hungry, which may also be a better alternative for those with a history of disordered eating Counting calories could worsen eating-disorder symptoms in some people and contribute to an unhealthy relationship with food.
In order to lose weight, you need to eat fewer calories than you burn. Some people are able to do this without actually counting calories. Others find that counting calories is an effective way to consciously create and maintain this deficit.
Those interested in giving calorie counting a try should keep in mind that not all calories are the same when it comes to impact on health, as well as other factors that affect weight loss such as appetite and hormones.
Therefore, make sure to build your menu around minimally processed, nutrient-rich foods and rather than base your food choices on calories alone. Additionally, keep in mind that counting calories could contribute to an unhealthy relationship with food, especially for those with a history of eating disorders. If you find that tracking your calorie intake triggers any negative feelings like guilt or shame, consider other practices instead, such as intuitive eating.
Talk with a healthcare professional to help determine is calorie counting is right for you and your needs. It is very easy to count calories with help from websites and apps. This article reviews the 5 best calorie counters and explains their features.
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