Calories always matter
Fad diets come and go, but calories always matter if you are serious about weight loss.
Some sobering data from the U.S. Department of Agriculture found that in 2011 the average American consumed nearly one ton of food, about 1,996 pounds, in a year.
The 2011 study revealed that Americans ate: 632 pounds of dairy products, 415.4 pounds of vegetables (29 pounds of those veggies were french fries), 273 pounds of fruit, and 183.6 pounds of meat and poultry. A whopping 141.6 pounds of sweeteners and 53 gallons of soda were also consumed.
Lack of activity and mindless eating are the two greatest contributors to weight gain. At each meal, we need only enough food to meet the body’s energy requirements. Any calories beyond this amount are stored as fat.
Some tips:
• If you over-indulge, make it a rule that you will be extra active that day. This doesn’t have to mean spending hours in the gym, but the amount of activity should correlate to the amount of extra food consumed if weight loss is a goal.
• Studies show that most people tend to underestimate the number of calories they really consume, by as much as 25 percent.
• Remember to include calories from ingredients used to cook food, such as oils or breading, or additions such as salad dressing, croutons, condiments or cheese.
• Most of us eat regardless of whether we are truly hungry, and have become accustomed to increasingly bigger portions.
Interestingly, it has also been shown that on weekends caloric intake is typically greater than on weekdays. Some possible explanations? Weekends are often less structured and leave a greater opportunity to access food and drink, which includes dining out. Holidays and special occasions also usually bring an increase in calorie consumption.
• Use a shopping list when you go to the grocery store and try not to go when you’re hungry. Keep in mind that most healthy and low-calorie foods are located around the perimeter of the store.
• Keep a food log and remember that it’s just as important to watch what you drink as what you eat. Beverages are a very sneaky contributor to weight gain and are often overlooked when tracking calories. Some of the biggest culprits are designer coffees, juices, alcohol and soft drinks.
• As boring as it may sound, water is your best bet if you are serious about losing weight.
Water aids digestion, is calorie-free and suppresses appetite naturally. In addition to helping with weight loss, it helps to maintain body temperature, lubricate and cushion organs, transport nutrients and flush toxins from your system.
Staying well hydrated also assists in fueling your muscles and helps you to recover faster from your workouts.
Marjie Gilliam is a personal trainer and fitness consultant.