Balanced Diet Ideas
Are you still counting calories?
When it comes to how to diet, a balanced diet, the old education of counting calories are really, well, old.
Counting calories of and by itself are really not the be all and end all. It’s time to reprogram yourself and change your life and lifestyle. It is not so much ‘you are what you eat’ but also ‘you are how you eat’. And learning how to eat smart will be enough to throw the calorie book out the window and get on with your healthy life.
In this post, you will learn that all calories are created equal. You should know that it,s not important to use calorie counting as your only rule for weight loss.
Let’s look at some facts and myths and ideas for a life change.
Calorie Lesson 101:
- A single calorie is how one unit of energy is measured in food.
- The way to lose weight is to use up as much energy (calories) as possible; calories that are not burned off will be stored in your body as fat.
- Calories are in everything you eat – bread, cookies, milk – and in any flavored beverage you drink, including coffee and Vitamin Water.
- Be wary when counting calories – The Food and Drug Administration (FDA) has said that there is nearly 40 percent inaccuracy when looking at calories on the nutrition label.
Calorie Burning to Lose Fat
- Overeating is the number one way to gain weight and will occur (no matter how active you are) when you don’t burn off the calories you digest.
- To lose 1 lb. of fat, you have to burn an extra 3,500 calories.
- You are always burning calories – when you eat, sit at your desk and even sleep.
- Studies have shown that you easily use up to 10 percent of your daily caloric intake with just breathing, walking and talking. Other calories are burned by cell repair, blood circulation and the motions of your organs.
- Women should generally stick to 1,500 calories a day. Men should limit their daily calorie intake by 2,000–2,500, on average.
- To lose weight, reduce each day’s caloric intake by 500 calories. When you do, you can lose up to 1 lb. of fat each week!
- Limit your calorie intake (instead of obsessing over counting calories) to lose weight. The less you consume, the less you’ll have to burn off.
Not All Calories Are Created Equal
- Don’t just look at the number of calories you’re about to eat. For example, a 300-calorie bowl of oatmeal isn’t the same as a 300-calorie candy bar. The candy bar is loaded with saturated fat and white sugar, which are harder to work off than the oatmeal.
- Take in calories from healthy sources: fiber-rich legumes, leafy greens, fruits, coffee, lean meats, and whole grain foods like bread and pasta.
- Drink lots of water (eight large glasses a day) to stay hydrated and stave off hunger by feeling more full throughout the day.
- Avoid starving yourself by cutting down your diet too radically. Don’t shoot to lose more than 1–2 pounds a week. Otherwise, you’ll deprive your body of enough food to fuel it properly. You can also send starvation signals to your body, which will make it burn fat more slowly – not exactly what you want!
Changing Your Life
If you want to lose weight the healthy way, make each and every calorie count. Don’t fool yourself into thinking that a bowl of ice cream that has 500 calories is the same thing as a hearty breakfast of eggs, veggies and ham with the same amount of calories. That’s important.
Remember the fact above: all calories are not created equal. Design an eating plan by keeping track of your daily calorie intake, and cut down your calories in a reasonable way.
Create good habits. Soon you will not even have to think about nor write down what you are eating.
You will be on autopilot.
Comments or questions are always welcomed.