In this article, you will know by counting calories properly how we lose fat. So here you will know how to successfully lose fat by counting calories properly.
People who lose weight by counting calories do so naturally. Some people keep track of their calories, create a calorie deficit, and lose weight effectively – even quickly!
Others want to do the same, but they have a hard time doing so. They’re always hungry, and achieving substantial fat loss is a major challenge. They are unhappy because they deny themselves the foods they want. After a while, they “snap” and go on a binge, undoing whatever progress they may have achieved.
Why is there such a big gap between perception and outcomes?
What distinguishes people in the first category from those in the second?
You Don’t Process All Calories the Same
All calories are not created equal. Both calories are not processed in the same way by the body.
What is a calorie, exactly? It’s just a unit of energy measurement. That’s the amount of energy it takes to increase the temperature of a gram of water by one degree Celsius. When we say “calorie,” we generally mean “kilocalorie,” or simply “kcal.” This is 1,000 calories, or the energy needed to heat 1 kilogramme of water by 1 degree Celsius.
Scientists determine how much energy is in various foods by placing them in a device known as a “bomb calorimeter” and blowing them up, then calculating the amount of energy released.
You aren’t a bomb calorimeter that consumes the same amount of calories from all foods. You’re a human being, and you have different reactions to different foods.
Yes, you must consume less energy than you spend in order to lose weight (eat less, move more, etc. ), but how you do so will have a huge impact on your performance.
Successful Calorie Counters Also Eat Better Foods
You know those people who say that counting calories and just “eating less and moving more” will help you lose weight (I’m one of them)… What exactly do they do differently that makes things work for them when it hasn’t worked for you or many others?
There are many factors, but one that I think isn’t spoken about enough is existing good and bad diet habits.
You know those people who say that counting calories and just “eating less and moving more” will help you lose weight (I’m one of them)… What exactly do they do differently that makes things work for them when it hasn’t worked for you or many others?
There are several causes, but one that I believe is underappreciated is the existence of good and poor eating habits.
What’s this about discounts on calories?
Most of the people try to counting calories but they are not doing it properly. The “thermic impact of eating,” or TEF, is what I’m referring to when I say certain foods get a discount. Food digestion necessitates the expenditure of resources. Digestion is a calorie-burning process.
As a result, you never absorb 100% of the calories you ingest. Some foods need significantly more energy to digest than others.
These figures are just estimates (it’s difficult to quantify), however various studies indicate that the thermic impact is something like:
- Range of proteins around 20-30% of the diet.
- Carbohydrates contribute for 10-15% of total calories.
- A fat content of 0-10%
Unprocessed Foods are Best for Fat Loss
There’s also evidence that the act of processing foods reduces the feeding’s thermic effect. In this analysis, the gap between whole foods and processed foods was 20%! If you don’t know what that means, it means that a whole foods diet would provide you with 20% less calories than a processed foods diet!
What effective calorie counters and fat loss experts get correct
- They choose protein, which keeps them fuller for longer and results in significant “calorie discounts” on the foods they consume.
- Avoiding foods with a low thermic effect, such as highly processed foods.
- They stay away from highly processed carbohydrates and sugar, which are easy to overeat and cause them to become hungry earlier.
- They eat a diet that is mainly made up of whole foods.
Here’s your ridiculously easy fat-loss diet schedule.
- If you’re not doing intermittent fasting, eat 2 meals a day (skipping breakfast) or 3 meals per day.
- Meet your calorie target.
- Make every meal from whole foods without the use of artificial ingredients.
- Don’t snack; instead, eat balanced, unprocessed meals and stick to your protein and calorie goals.