Calorie Savings and Weight Loss
Weight loss is simple. We need to eat fewer calories than we burn. There are two ways to achieve this: eat less food and take more exercise.
What Calorie Savings Add Up to 1 Pound of Weight
3,500 calories is the approximate equivalent of one pound of weight.
So if you normally burn 1750 calories per day (10,500 calories per week) and you want to lose 1 pound of weight per week, you need to reduce your calorie-intake by 3,500 calories – or, 500 calories per day. This means consuming about 1250 calories per day.
Calorie Savings or Diet
In order to reduce your calorie intake, you may decide to follow a reduced-calorie diet. If so, do not eat fewer than 1,100 calories per day unless approved by your doctor.
Another method of reducing calories is to make calorie-savings by substituting lower calorie food-choices for higher-calorie ones.
Calorie Savings – Slower but Still Effective
This tends to be a slower method of losing weight but it can still be effective. Also, it eliminates the stress of following a formal weight loss diet plan with all the anxiety of possible failure.
Calorie Savings – In General, Choose Low Fat and Avoid Alcohol
Fat contains 9 calories per gram. By contrast, alcohol contains 7 calories per gram, while protein and carbohydrates contain 4 calories per gram.
Thus, as a general rule, if you want to save calories and lose weight, choose lower fat options and avoid alcohol.
Calorie Savings – Fat-free is NOT Calorie-free
Just because a food is labeled fat-free, it doesn’t mean it is calorie-free. Indeed, some fat-free foods are so full of sugar that their calorie content is higher than full fat varieties. So when making calorie savings, check the food label for calorie content!
Calorie Savings – Choose Lower-Sugar Foods
Sugar is not an essential nutrient. In fact, experts describe it as a source of ’empty’ calories. If we never ate another gram of sugar we would be much healthier. That said, sugar adds a wonderful sweetness to our food, so rather than try to eliminate sugar, choose lower-sugar options.
Calorie Savings – Processed or Ready-to-Eat Foods – Food Labels
One of the biggest sources of fat and sugar in our regular diet, is processed or ready-to-eat foods or snacks. So whether you are buying jars, canned or frozen foods, always check the label for calories. Where possible, choose lower calorie options.
Calorie Savings – Fast Food
One fast food meal can easily contain your entire daily calorie allowance – sometimes more, especially when super-sized. Also, fast food is usually high in fat and may be deficient in nutrients. So if you are a regular fast-food eater, you may be eating too many calories and taking in too few vitamins and minerals. In a nutshell, if you eat less fast-food and more home-cooked food you will save calories and improve your health.