Is Counting Calories Really Effective?
If you have tried going into some form of diet before, you probably have heard of calorie counting. Let me enlighten you if you have not. It is a method whereby one calculates the amount of calories he/she consumes a day in order to achieve the desirable weight loss.
It is a painstaking method that requires great determination on a long-term basis. Of the many who have tried, some have succeeded, while others have failed or given up completely.
Let us take a look at how it works by looking at the diagram below:
The diagram shows that if the amount of calories consumed is less than the amount burnt, the difference would result in a net weight loss. Simple as it seems but there is more than meets the eye.
We must first understand the “4-4-9” method2 of calculating calorie ratios. The first two ratios are actually meant for carbohydrates and protein with the last for fat. So what it means is that for example, every gram of carbohydrate is equal to 4 cal.
Thus, let's take a look at the example of John, age 24 years old, whose required calorie intake per day would probably be around 3200 cal. John wants to lose those inches and thus maintained a very strict diet which is a reduced calorie intake. But after trying for so long, John realised that not only did he not achieve his aim, he ended up starving himself on some occasions.
Sounds familiar? No worries, let's take a closer look at John's diet. You will realise that even though John cut down on his calorie intake but it does not let him achieve his aim. The reason my dear readers, lies solely in the composition of the diet. Remember the “4-4-9” ratio that I mentioned earlier? Well, take a look at John's diet and you will see that it contains more fat and carbohydrates, but little protein. Even though there is a reduction in the TOTAL amount of calorie intake, but the composition of the diet is still mainly fat and carbohydrates. Thus, the only way for John to lose those inches is to change the composition of the diet to a high protein diet instead. This new diet not only reduces the amount of fat John consumes, but it also provides him with the required protein to supplement the muscle tissues.
So folks, the next time before you start counting those calories, make sure that you fully understand the concept behind it.
Do you know?
The healthy weight loss is about 1 ~ 2 pounds per week. 1 lb of body mass is about 3500 calories. So thorectically you would lose 1 lb of mass per week just by maintaining a deficit of 500 calories per day.
Lionel
Your Fitness Coach
