Let’s start off with the basics…
What is a calorie?
A unit of energy.
Excess energy or calories then will lead to body fat increase. So use up that energy either through a workout or other physical and enjoyable activities.
Scientifically, a calorie is the energy it takes to raise the temperature of 1 cubic cm of water by 1 degree Celsius.
Or, as some would like to believe…
If you eat more calories than you need (for normal body functions and for activity that you perform), then your body will store the extra energy as fat (that’s when you gain weight).
If you eat less calories than you need, your body will burn fat to provide the extra energy (this is how you lose weight).
It’s really basic math, you put more into your body than what it needs it’ll store it.
If you use more energy than you provide to your body, it’ll burn off existing fat supplies.
One pound of body fat equals approximately 3,500 calories.
So then you need to cut 3,500 calories from your diet to lose one pound.
If you were to cut even 100 calories from your daily intake and do nothing else differently, you would lose almost a pound a month, over a year you would lose about 10 pounds.
If you wanted to lose more weight, you could cut about 500 calories a day which would be 3500 calories a week.
Want to lose more than a pound a week?
Increase your physical activity!
How many calories a day do you need to maintain your current weight?
Here’s a calculator that can assess that and give you a rough idea.
This and other calorie calculators are not an exact science because it doesn’t take into consideration your current physical structure (body fat %, muscle, etc.)
So, just use it as a guideline but not something that is set in stone.
The other day, I posted about how to quickly burn 100 calories.
You will not see me mention diet soda because in all honesty IF I was going to drink soda (which I don’t any more-former Mt Dew addict) I’d drink the real deal instead of soda with artificial sweeteners (Splenda, Sucralose, Nutrasweet, etc.) that in my opinion do more damage to you than the sugar in regular soda. Ditto any item labeled sugar free, unless it contains a natural form of sugar (honey, agave, molasses, stevia).
Today’s post is about how to easily cut 100 calories a day.
- Grill or broil your chicken, fish rather than fry it.
- Give up a beer. Even light beer has 100 (or more) calories per 12 ounces.
- Skip the glass of wine. A 5 oz glass of wine has 100+ calories.
- Use less dressing on your salads.
- Give up one soda a day. That’ll be anywhere from 120-160 calories gone right there!
- Have coffee instead of that frap or latte.
- Stay away from food from vending machines! Make sure to bring your own healthy snacks.
- Instead of butter on your toast or bagel, use fruit jams.
- Substitute egg whites or egg replacements for eggs in recipes.
- IF you’re going to insist on fast food, don’t super size the meal.
- When eating sandwiches, have them open face. You’ll save on one piece of bread (70-100 calories)
- Use smaller plates, it’ll take less food to fill the plate and by appearance it’ll look like a full plate and you’ll eat less.
- Use chop sticks instead of regular utensils (and don’t cheat and use your fingers!)
- Have fresh fruit sorbet instead of ice cream for dessert.
Question of the day
What is your favorite way of cutting calories?
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