The simple equation for weight loss is if you burn more calories than you consume you will lose weight. Read: Eating Food That Burn More Calories This is true enough, but not absolute. There is more to weight loss than numbers consumed and numbers burned.
A calorie is a measurement tool used to determine the energy in food and beverages from the carbohydrates, fats, and proteins it contains. If you are trying to lose weight, you might want to start counting and recording every calorie you consume. Weigh and measure everything.
The reason this is important is because we underestimate how much we eat, according to food psychologist Brian Wansink in his book Mindless Eating. This simple discipline of calculating and recording your caloric intake allows you to monitor you total daily caloric consumption and understand if you are over-eating. As well, it will help you to determine the best choices for the foods and beverages you eat and drink.
To begin, speak with a professional and get input on what you need to do to safely lose weight. Once a framework is established, decisions can be made about establishing a daily food plan. The website ChooseMyPlate.gov is a free resource to help make choices about which foods are best for you. The site has a table that lists foods and sample portions for counting calories in mixed dishes. It is all pretty forward and easy to understand.
Empty calories are from foods and beverages that contain solid fats, added sugars, or both. Solid fats and added sugars pump up caloric intake and provide little or no nutrients. Read: Our Food is Killing Us
Solid fats are those that are solid at room temperature. They include butter, beef fat, and shortening. These fats can be added when foods are processed. Added sugars and syrups are added to foods and beverages when they are processed as well. Solid fats and added sugars run calorie counts up. Read: Beat Belly Fat By Eating Right
Foods and beverages that have the greatest number of empty calories are cakes, cookies, pastries, donuts, soda, energy drinks, sports drinks, many fruit drinks, cheese, pizza, ice cream, sausages, hot dogs and bacon. Read: Fast Food Obesity America Goes Super-Sized
There are alternatives to some of these favorites like turkey bacon and turkey hot dogs, but most of the above should be cut from your diet. Candies and soda should be eliminated from your diet right now because 100 percent of the calories they contain are empty. Read: Soda Suicide in America
Changes like substituting whole milk with 2 percent or 1 percent milk or almond milk will help reduce the intake of empty calories. Substituting whole milk with skim milk would be best because skim milk contains no empty calories at all. Once again, the ChooseMyPlate.gov website has a chart of foods with a listing of both total and empty calories in each one. Also checkout: 3 Free Weight Loss Websites!
In good health,