Calorie Restriction and Weight Loss

Calorie Restriction and Weight Loss

Calorie Restriction and Weight Loss
It's important to recognize the role calories play in your ability to lose weight. Varying your caloric intake on a daily basis forces the body to use more energy, thus jump-starting weight loss. Calorie needs also vary from person to person, so it's hard to pinpoint a specific number of calories to cut while on a diet. The key is not to kick your body into starvation mode by making a drastic cut to calories. Be mindful of nutrition and make small changes instead, like choosing light beer, thin crust on your pizza and fruit over candy on top of frozen yogurt. It's all about healthy eating, not starvation.

Recently Answered

  • 4 Answers
    A
    A , Fitness, answered
    Dolvett Quince - What are some simple ways for me to cut calories?
    Some simple ways to cut calories: Use just one slice of bread on your sandwich, have frozen greek yogurt instead of ice cream, and use almond milk instead of dairy milk. In this video, I will share some easy ideas.
    See All 4 Answers
  • 1 Answer
    A
    A , Internal Medicine, answered
    A kilocalorie - kcal - is the same amount of energy as a calorie, except that the custom is to use the term "calories" when we're talking about food and "kilocalories" when we're talking about exercise. They're both the same amount of energy. Therefore, a donut is said to contain about 400 calories, and swimming is said to burn 400 to 600 kcal an hour.
  • 3 Answers
    A
    A , Nutrition & Dietetics, answered
    The natural tendency is to cut calories drastically when you begin to diet so that you'll lose the maximum number of pounds. Guess what? It doesn't work like that.

    You can do this only for a short time. Sure, you'll lose a lot of weight, but you'll gain it back and often more since you've been so deprived. Second, if you reduce your calories too much, there's a risk that your body goes into starvation mode and your metabolism slows down to adjust to the new calorie count. Studies show that losing no more than 2 pounds a week results in more permanent weight loss and can prevent yo-yo dieting.

    What works for me is to cut my current calorie intake by 25% to lose weight safely and effectively. For example, if you're now consuming 2,800 calories daily, reduce that by 25% and you end up with 2,100 calories daily. At this rate, in one week, you'll have eliminated approximately 5,000 calories, which equals 1 1/2 pounds. Not bad!
    See All 3 Answers
  • 3 Answers
    A
    A , Cardiology (Cardiovascular Disease), answered
    One principle of eating for weight loss or just to stay healthy: It isn't all about calories; it's about staying satisfied. The key is eating nutritionally rich foods, avoiding the toxic ones, and using our body's clues about satiety to help you stop eating when you should.

    It's about eating the foods that will help keep you full -- and what "feels right" so that you can achieve and maintain your ideal playing weight. To consume fewer calories than you eat, find your approximate no-waist-loss point, and find your resting metabolic rate and add your physical activities. Here's how:
    1. An easy way to estimate your resting metabolic rate is to multiply your weight in pounds by 8 and add 200, but this is very variable, so if anyone ever offers to measure your real metabolic rate, accept the offer.
    2. To find the calories you burn from physical activity multiply the number of minutes you walk by 4, and your cardiovascular and strength minutes (not the time loitering watching others) by 8. (You can also use the readouts from cardiovascular machines if they have them.)
    So let's see how it works:

    Say you weigh 150 pounds and do an average of 300 physical activity calories per day (more on some days and fewer on others). That means your basic calories used are:

    8 x 150 = 1,200
    + 200 = 1,400
    + 300 in activity = 1,700

    So to maintain your weight, you'd need about 1,700 calories a day. To lose a pound a week you'd need to decrease that by about 500 calories a day or increase your physical activity by 500 calories a day or a combination of the two. But calorie tracking is a lot of work, if you do not automate your eating (there are also programs for your handheld devices that can do it for you). The point, though, isn't to track calories; it's to let your body, your stomach, and your brain to give you the signals to stop when you're satisfied, and not stuffed.
    See All 3 Answers
  • 4 Answers
    A
    A , Administration, answered

    As much as possible, avoid eating highly processed sugary snacks, sodas, and sports drinks. These foods contain lots of calories but little if any nutrients. They also make your blood sugar and insulin levels shoot up and then crash, which can contribute to health problems and weight gain.

    See All 4 Answers
  • 4 Answers
    A

    What are calories? Calories are made up of three macronutrients: carbs, proteins, and fats which yield energy for the body. Carbs yield 4 calories per gram and is mostly used to help your bodily functions and movements. Fats yield 9 calories per gram meaning you get more energy per gram. That’s why it’s important to eat a moderate amount of fats in your foods. Proteins yield 4 calories per gram and are mainly used in rebuilding your body’s daily breakdown from stress applied on it.

    Go to www.weight-loss-plans-4-you.com/what-are-calories.html to find more on how calories affect the following:

    • What is resting metabolic rate?
    • Going on a very low calorie diet.
    • Does different macronutrient (carbs, proteins, and fats) diets work?

    See All 4 Answers
  • 1 Answer
    A
    A , Internal Medicine, answered

    You should be eating at least four meals a day, and that goes for everyone, whether you are trying to lose weight or not. Your brain needs a nice, even blood sugar level to keep your energy up and your mind alert. Studies clearly show that missing meals results in so much overeating at subsequent meals that people tend to actually gain weight. In other words, you aren't saving yourself calories when you skip meals, and your mental and physical performance suffers as well. Your best strategy for weight loss is to eat breakfast, lunch, a 4 p.m. snack, and dinner. If you don't eat a 4 p.m. snack, chances are that you will be so hungry at dinnertime that you will lose control and overeat. In fact, most people who are overweight eat little during the first half of the day and consume the majority of their calories in the evening.

  • 1 Answer
    A

    You want to lose weight and keep it off And you want to live longer.

    Severely restricting your caloric intake is a good way to accomplish your goals.

    But let's face it. A severely restricted caloric intake really isn't your thing.

    That's why scientists have been working to find a way for you to get the gain without the pain.

    Take Dr. Leonard P. Guarente, M.I.T. biology professor, for instance. Studying yeast cells back in the mid '90s, Guarente may have found an answer. Guarente found that yeast cells lived longer on smaller amounts of food, so he started to manipulate the cells to find out how that extended lifespan. Guarente found that yeast cells with a reduced caloric intake given a particular gene lived even longer and when that gene was removed, the caloric reduction didn't work and the yeast cells died. The gene was called silent information regulator No. 2 - SIR2 for short.

    While good news for yeast, not so good news for humans. We don't have SIR2. But we do have something close, called SIRT1.

    Called sirtuins, both genes work by repairing DNA and suppressing certain genes. When sirtuins don't work, that might lead to diabetes and Alzheimer's, which occur due to genetic malfunction. Guarente believes that old age makes it harder for sirtuins to work and that reducing caloric intake may improve their function.

  • 1 Answer
    A
    A , Naturopathic Medicine, answered

    Metabolism really refers to the breakdown of food into energy that is used for every purpose required for life. The amount of energy contained in food is expressed in terms of kilocalories, which we commonly refer to as calories. This is a measurement of heat. In reality, food is "burned" inside our cells and most of the energy is trapped to be used for thousands of bodily processes. Some of this energy is released as heat to keep our bodies warm. This is similar to the fuel in your car's engine. The fuel is burned and the energy released is mostly captured and used to propel your car. A small percentage of the energy produces heat that is mostly discharged into the environment or used to heat the inside of your car on a cold day.

    Maintaining an ideal body weight has everything to do with balance. If we consume more calories than our body can burn, excess food will be stored as fat. In fact, even normal weight people store a great deal of energy that they could draw on in a famine situation. For example, a lean, 155-pound man carries about 35 pounds of fat on his body, which holds about 150,000 calories (kcal) of stored energy or enough to keep him alive during starvation for a couple of months. Most of the people live in a body that is composed of more than 50 percent fat. This means, for example, that a 250-pound person who is 50 percent fat carries 125 pounds or 437,500 calories (kcal) of energy on their body as stored fat. This much fat has the potential to provide all of their energy needs for almost one year!

  • 2 Answers
    A
    A , Naturopathic Medicine, answered

    At the Hunger Free Forever program we always instruct our patients to focus on eating volumetric, low caloric-density foods as the main part of their meal and then carefully and slowly consume smaller portions of higher caloric-density foods such as meats. Some higher protein foods are very hard to find in low-fat varieties. For example, cheese is a favorite food for many overweight people. Even though cheese is high in protein, it is usually loaded with fat and is one of the highest caloric-density foods in existence. If you want to lose weight and still eat cheese, you must keep your portion sizes very small. For higher fat versions of cheese, limit your daily cheese intake to a portion the size of your thumb. Yogurt cheeses and ricotta are examples of low-fat alternates to higher fat cheeses that can be eaten in larger portions.

    See All 2 Answers