How to Lose Weight Counting Calories
One of the most popular ways to lose weight is to limit your daily calories.
Calories can be counted fairly easily by checking on the side of food packets as well as some of the popular apps available for mobile phones.
One of the best calorie counting apps is called myfitnesspal.
To maintain weight:
- Men need approx 2500 kcals per day
- Women need approx 2000 kcals per day
So to lose weight, simply ensure that your daily calorie intake is below the maintenance figures above.
For example if you reduce the recommended calorie intake above by 500 calories, you should generally lose around 1 pound per week (0.45Kg).
An article published in the American Diabetes Association (1) ran a study on calorie restriction.
There were two groups of people on a restricted diet.
- 400 kcals per day
- 1000 kcals per day
Both groups were kept on the diet until they lost 11% body weight.
At this point, the 400 kcals group were shown to have better insulin control than the 1000 kcals group.
Insulin control simply means keeping the amount of the body’s hormone insulin as low as possible, so that it doesn’t lead to storage of fat.
For the next 15 weeks, the 400 Kcals group was switched over to the 1000 kcals diet.
What they found was that both groups still had improved insulin sensitivity/control.
However the group that stayed with 1000 kcals all along, now had greater insulin control and greater total weight loss compared with the 400 kcals group!
This seems to suggest that consistency is the key when it comes to calorie restricted diets. In other words, pick a number that you can realistically stick to, and you should see some great results!
Certainly give calorie counting a fair try to see if you can make it work for you.
Everyone’s a little different, however in my experience you may find fasting an easier technique to master.
(1) Caloric Restriction Per Se Is a Significant Factor in Improvements in Glycemic Control and Insulin Sensitivity During Weight Loss in Obese NIDDM Patients