Cutting Calories Like Crazy Won’t Get You the Body You Want

Less isn’t always more—especially when it comes to food. The ultimate proof is one woman’s Instagram transformation pics. The secret behind her “after” photo? Increasing her calories by 1,000 a day.

Madalin Frodsham, a 27-year-old woman from Perth, Australia, was following a ketogenic diet (aka a low-carb, high-fat, and moderate protein diet) and a Kayla Itsines workout plan, when she said she had hit a plateau: “After a while though, salad simply wasn’t cutting it, and for all the restrictions I was placing on my diet, I simply wasn’t seeing the results I had anticipated,” she wrote in an Instagram post.

So she decided to switch it up and talked to a personal trainer and nutrition coach. He told her to count her macronutrients and increase her carb consumption from five to 50 percent. (Pause: here’s what you need to know about counting your macronutrients and the IIFYM diet.) Frodsham kept her workout routine the same but switched up her eating style. She stayed about the same weight but saw a huge change in her physique.

Magic? Nope—it’s science. Once she upped her carb intake and started tracking her macronutrients, she was eating about 1800 calories a day. Before that? She said she was eating about 800.

Yup, you read that right. 800 calories a day.

The conventional knowledge of Weight Loss 101 might be the simple equation of “eat less than you burn,” but it’s actually more complicated than that. When you aren’t eating enough calories, your body goes into starvation mode.

In fact, it’s not recommended for women to eat fewer than 1,200 calories a day, and doing so can actually increase your risk for health problems (like gallstones and heart problems), and may lead to muscle loss and a slowing of your metabolism, as we reported in 10 Things You Don’t Know About Calories.

“When you’re following a very strict, clean diet, your body actually releases more cortisol into the blood stream, which causes your body to store fat,” says Michelle Roots, a Trainerize kinesiologist and nutrition coach. “A lot of women say, ‘I want to lose weight so I’m going to only eat 1200 calories a day and workout seven days a week,’ as opposed to looking at their macronutrients and seeing how many grams of protein and good fats they get in a day.” The result? A body that’s over-stressed and under-fed, meaning it will hold onto fat and won’t have enough energy to go hard in the gym.

Long story, short: the secret to your best body isn’t in eating less and exercising more, it’s in fueling your body and making it move.

“Don’t waste your time eating salad when you could be eating sweet potatoes and banana pancakes. Eat more and get fit. It actually works,” Frodsham wrote in her Instagram post.

Article Source: Shape.com

Video from: Health For All Women

Whenever there’s a new health revelation being shared across the vast neighborhoods of the internet, I routinely get on my knees, fold my hands in prayer, and whisper, “Please, just tell me to eat more.” Luckily, the current overlord heard my prayers when this woman shared how under-eating is bad for fitness goals, and naturally, I wept in gratitude before indulging in a basket of Popeyes chicken and biscuits. For my health, of course.

After spending years eating a strict diet of 800 calories a day (which she very carefully clarified was not an eating disorder but a carefully curated diet of health food), Australian woman Madalin Frodsham made an Instagram post documenting her recent diet changes and explained how doubling her caloric intake to 1800 calories a day has actually helped her achieve her fitness goals. Funnily enough, this is the exact same methodology I employed when I decided to increase my bagel intake from one bagel a day to five, which is rapidly pushing me towards my goal of having a booty the size of a boat.

In her viral post, Frodsham shared that while we are fed a steady diet of facts that tell us eating less is better for weight loss, it’s important to consider the ways in which eating more speeds up our metabolism and supports muscle building. This is beautiful information I will easily exploit when referring to bodega sandwiches as “metabolism accelerators.”

Let's just preface this by saying no, I did not have an ED. When I was eating 800 calories a day, I thought I was healthy. I was eating healthy food, but hardly any macronutrients. I was curious to find out what my macros were like before I actually started counting my macros, so I entered my old foods into @myfitnesspal to find out. I was quiet astonished to see how little protein and carbs I was eating. 800 calories seems absurdly low as now I need minimum 1500 calories to be full, but at the time 800 calories was keeping me full because that's what my body was used to. After a while though, salad simply wasn't cutting it, and for all the restrictions I was placing on my diet, I simply wasn't seeing the results I had anticipated. So I got in touch with a PT and nutritional coach and got my macros sorted. When he first told me to eat 50% carbs I nearly died! I was eating about 10% carbs before and could not fathom how 50% carbs would not make me fat. I also freaked out at all the calories. I've been keeping an excel spreadsheet and in the first week of being on macros my average calories for the week was a little over 1000. I remember how hard I struggled to actually eat the size of my meals. I would just put my lunch next to my desk and eat it over the course of 3 hours as I couldn't eat it in one sitting! Now my stomach can take way more and is much happier! In the second week I was averaging 1600 calories a day! It didn't take long for my body to catch up. A part of me may always have that mindset that relates not eating with weight loss and "being good today". Sometimes I may forget to eat lunch just because I got busy and for a second I will revert back to old thinking, and think "ohh, I've done really well today and haven't eaten much at all." That's why I love tracking my macros. It will tell me "Maddy, you need to eat more. Go eat 3 potatoes". And I'll pat myself on the back for being healthy and doing really good today! If you're under feeding yourself in an effort to lose weight, don't do what I did for so long. Don't waste your time eating salad when you could be eating sweet potatoes and banana pancakes. Eat more and get fit. It actually works 🙌🏽

A photo posted by Madalin Giorgetta (@madalingiorgetta) on

As you can see in the before and after photos, Frodsham used to be a fit but deeply sad woman whose eyes were filled with the darkness that only preys upon people who eat 800 calories in salads a day while lightly crying, “No it’s OK, I’m full!” Her after picture shows her currently, as an even more fit woman who can now say, “Hell yeah! I’ll have a potato and then do a push-up because I’m a joyful fit human!”

As documented in her post, the move towards eating more came about after Frodsham decided to meet with a nutritional coach who instructed her to eat more of the currently maligned food group designated as carbs. She wrote:

“When he first told me to eat 50 percent carbs I nearly died. I was eating about 10 percent carbs before and could not fathom how 50 percent carbs would not make me fat. If you’re under feeding yourself in an effort to lose weight, don’t do what I did for so long. Don’t waste your time eating salad when you could be eating sweet potatoes and banana pancakes. Eat more and get fit. It actually works.”

While this is sound advice for those looking to lose weight, build muscle, and transform themselves into the muscular swan they’ve always been inside their hearts, the revelation that eating banana pancakes is more spiritually edifying than salad is something I’ve known since I popped out of my mother’s womb.

Article Source: TheFrisky.com

Healthy Lifestyle Tips – Carrie Underwood

Fitness & Healthy Lifestyle Tips – Carrie Underwood

Country music superstar Carrie Underwood,
33, is known for her dedication to a healthy lifestyle and keeping in
great shape. He fitness goals go way beyond staying trim— she focuses
primarily on being strong!

workout-girl_fitness

Her success is due to unwavering
commitment and dedication each day. Yes, Carrie has a personal trainer
and mobile gym to keep her on track, but you can adopt some of
her habits and integrate them into your own workout flow at no cost to
you. Below is a selection of tips and ideas that you can nab for your
own use.

Carrie Underwood’s 5 Favorite Workout Types

According to PopSugar, the following are Carrie’s go-to workouts that she relies on while on tour and at home.

1) Tabata: A workout
that combines 20 seconds of intense bursts with 10 seconds of rest in
four-minute rounds. A short and effective workout that is perfect for a
busy schedule. The web is full of Tabata sequence printouts and videos
spanning from 8 minute to 40 minutes durations.

2) Leg Circuits:
Carrie Underwood’s toned legs can be partially attributed to this
routine which strengthen your legs and bottom. A combination of squats,
lunges, and deadlifts with small weights is key. Check out useful tips
from Carrie’s own personal trainer Erin Oprea below.

3) Running: Running or even going for a jog or a walk is a great way to get outside. Hills do wonders!

4) Bodyweight Workouts: Carrie
often incorporates bodyweight workouts while on the road because you
don’t need to worry about equipment. She’s all about planks, lunges, and
crunches. Bodyweight workouts are abundant via YouTube and are a
source for helpful pointers.

5) Boxing: You don’t
need access to a boxing gym. At-home boxing videos are quick and
effective too. If you don’t have access to light weights either, try
equipment-free Cardio Tai Boxing.

In addition to these routines,
Carrie has invented her own workout ‘game’ for when she’s exercising
alone and trying to beat boredom.

“I take a deck of cards and
assign each suit a body area—say, diamonds for arms, hearts for legs,
spades for core and clubs for cardio. I split the deck in half and write
down exercises for each suit, a different one for each half. So, if I
flip over the six of hearts, I’ll do six squats. If the next card is ace
of diamonds, that’s 14 push-ups. Sometimes I’ll make spades boxing and
beat the crap out of the bag for however many punches the number on the
card says,” Carrie explained to Self magazine.

“Having
different exercises for each half of the deck keeps me from getting
bored. I make sure there’s a joker in each half—that’s a mile run on the
treadmill. Then I go through the whole deck. With a 15-minute warm-up
on the elliptical, it takes about an hour and a half total, but it’s fun
because you’ve designed the workout yourself,” the singer added.

Eating Habit Tips

Trainer
Tony Greco, who has worked with both Underwood and her husband Mike
Fisher in the past, revealed some smart diet tips with Shape
magazine. He revealed that Carrie maintains a balanced diet of protein,
carbs, and fats. She also avoids eating out, even while on tour.

“Have
a protein the size of the palm of your hand, 2 cups of green veggies,
and a handful of almonds, macadamia nuts, or walnuts with every meal,”
Greco advises others.

We know that the songbird is 100% dedicated
to healthy eating, but Greco insists that a little “cheating” is allowed
once in awhile.

“Just have it before noon so it gives your body enough time to burn the extra calories,” Greco explains.

It
is also important to note that Underwood has gone mostly vegan after
being a vegetarian for several years. She’s also kept food journals for
years in order to track her nutrition. Her level of dedication is pretty
impressive and the results speak for themselves.

Original Article Source: Snag Carrie Underwood’s Fitness & Healthy Lifestyle Tips

 

What is a BMR Calculator

Weight-loss is one of the biggest issues to fight with. Every person favors to remain in shape let it be for wellness or for look. The fact is that many cares much less for their health and fitness as well as come to be overweight as days pass. They actually reveal negligence about their weight gains and fall short also to examine their body mass. Right here you choose several of the weight-loss devices to come to be sentient with your weight lowering program.

 

Online modes:

Simply by recognizing your physical actions you can acquire fast results about your health and fitness through various online tools readily available. These devices calculate as well as measure the variety for your physical problem and also thus assist you to begin with the ideal fat burning plan.

BMI calculator helps to gauge the body fat based on elements like elevation and also weight for both men and women. It complies with the BMI standards as well as suggests right upon your optimum body weight as well as tells whether you drop under regular weight, under weight or obese problems. It is an instant mosaic to diagnose the health and wellness problems and also the quantity of fat in your body. BMR calculator determines the Basal Metabolic Rate (BMR) of the body based upon the elevation, weight as well as sex. BMR is the price of the calories burnt when you go to remainder or in a still state. The BMR worth decreases with age. This calculator reveals the BMR rate and helps you to find out the calories you should melt to fit your body as well as health. Calorie consumption calculator aids you to intend the appropriate diet framework either for weight management or for constant body upkeep. Based upon your physical specifications as well as your workout degree this calculator will show the amount of calories you need to control to keep an in shape typical body. In addition these calculators additionally provide the calorie level in your everyday intakes to follow an ideal diet plan graph. Target heart-rate calculator advises the designated heart rate for your age and workout levels. It helps you to heighten your work outs in order to shed more calories. A heart price screen will assist you in approximating your heart rate. Working out based on THR (Target Heart Price) is a smarter method to weight-loss or physical fitness task and offer best results.

 

Offline modes:

Apart from these on-line weight loss tools, offline tools such as diet plan graphs, calorie intake coordinators, health and wellness associated publications as well as publications recommend finest recommendations as well as ideas for weight -decrease. A stable as well as a constant follow up of the weight -loss programs assists to obtain the appropriate fitness to keep with.

 

Weight Loss Tips

Among the biggest battles individuals who really need to slim down face is the inspiration to get going on their weight management trip. They commonly maintain putting it off, due to the fact that they fear the modifications and also adjustments they’ll need to make to their eating practices, therefore they postpone setting a begin time. However just what’s it most likely to take to obtain them to establish a date, when is the best time of the year to start a weight management program.

 

Why start a weight reduction program

If your clothing aren’t suitable as well as they used to, you’ re tired constantly, and also you’re constantly starving although you consume a lot, it may be time to size down for the sake of your wellness. An increasing area is a reason for issue, since it could increase your threat of creating illness such as hypertension, kind 2 diabetes mellitus, high cholesterol, and cardiovascular disease.

Some obese individuals are usually meaningless eaters. This implies that they are not really knowledgeable about the food that they are consuming, and end up eating more than they need. So if they want to lose weight, they need to change those consuming routines.

In order to succeed at effective weight loss you need to be inspired, as well as set realistic goals, especially as it relates to when to start your program. It’s constantly recommended that you talk to your medical professional before beginning any type of effective weight loss program.

When is the very best time of the year to start?

After overindulging on food as well as drink over the Xmas vacations, January is constantly a great time making a fresh start. Lots of people agree to commit to a much healthier way of life at the beginning of the year, due to the fact that when the New Year rolls around hopes and also assumptions are high.

On the various other hand, there are those that think that winter months is the most effective time to start an effective weight loss program, because the body normally sheds more calories when it” s chilly, so about maintain normal body temperature level. Since the climate supplies a metabolic increase, some opt to start a weight loss program throughout the winter time.

If your body is using up a lot a lot more calories in the cold weather, it could call for much less exertion on your component to drop those extra pounds. Of course this would only be effective if your diet strategy is also created to assist you reduce weight, without needing to do a great deal of workout. Nevertheless, it’ s still vital to participate in outdoor activities.

The best time of the year to start your weight reduction program is really the moment that feels right for you. Whether that’s at the beginning of the year or completion of it, it’s vital to stay committed to your objective.

Weight Loss

Whenever you determine to devote to a weight-loss program, call us below at Accent Plastic & Reconstructive Surgery to learn about the Healthy protein Kitchen Weight management Program.

The Protein Kitchen diet is an effective weight loss procedure that contains 4 stages, and focuses on the food selection planto aid you accomplish your wanted weight. The program is made to instruct dieters how you can make smarter food selections, so they can attain a lifetime of healthy living.

Protein is an essential component of fat burning, since it helps to expand lean muscle mass tissue. That’s one reason clients on the Healthy Protein Cupboard program have the ability to maintain muscles mass while reducing weight.

Just what makes the Protein Cupboard effective weight loss approach so one-of-a-kind is its long term focus on consuming well. Phase 4 of the program is the Upkeep phase. It is developed in order to help people that have actually completed the program keep off the weight that they’ve lost. Clients are given an overview that details just what they should consume on a common day, in order to ensure that much healthier food selections end up being a life time habit.

How to Eat Healthy Food on a Budget

How to Eat Healthy Food on a Budget

There has always been a rivalry between healthy eating and budget eating. Oftentimes the moment health is prioritized, the budget will have to suffer. But when budget gets the priority the health will have to be set aside. It is important for moms to be wise in food preparation for she holds the key to her family’s wellness.

The following are simple worry free tips on how to prepare food which are healthy yet affordable.

Plan

It may sound too traditional but it will help a lot if you have a list of food to prepare for the whole week. List down first the health needs of the family or if possible individual needs and try to come up with recipes that will benefit not only some but every member of the family. A list will also help in avoiding unnecessary grocery purchases.

Buy Wholesale

Whenever possible, buy items in bulk as they are much cheaper than those sold in retail. But be sure to read the manufacturing and expiry date as there are risks of food wastage in bulk buying, according to Parenting.

Consider Foods in Season

Foods which are in season are cheaper as there is high supply in the market. Consider these ingredients when planning for your meals.

Eat Before Shopping

It is obviously less expensive to eat at home than outside. Be sure to have enough before you go shopping as there is a high risk of unnecessary spending when you go shopping hungry.

Frozen Vegetables and Fruits

Frozen and fresh fruits and vegetables have a very little difference when it comes to nutrients but a bit high difference in price. You may want to consider buying frozen as they also lessen the amount of waste for you may only take what you can consume.

Generic brands

Branded goods are expensive not because they are more effective than generic ones but because of the amount spent in packaging and advertisement. There are a lot of generic brands out there which has the same amount of nutrients as branded ones. Spending a little more time in reading the nutrition facts can be a big help, according to American Heart Association.

Budget and health does not have to be separated, it only takes strategy and planning to start eating healthy food.

Does Sex Actually Burn Calories?

How Many Calories Does Sex Actually Burn?

Have you ever used the excuse “but I had sex today” to get out of going to the gym?

Yeah, me too.

And we’re not alone. It seems like everyone cites sex as a good form of exercise, including our favorite characters in movies and TV shows.

In one episode of “Sex and the City,” Miranda complains about her new relationship (and awesome sex life) throwing off her workout routine. Carrie simply shrugs and tells her friend if she’s having sex, she doesn’t need to go to spin class.

OK, so sex burns calories. Between the raised heart rate and sweating that goes on, it doesn’t take a genius to figure that one out.

But can sex really be considered a workout? More importantly, can you eat four slices of pizza and burn them off with some quality time between the sheets? Asking for a friend.

Unless you’re getting really, really crazy and making it last for three hours… probably not. Sorry.

According to a study conducted out of the University of Montreal, during the average 25-minute sex session, men burn about 100 calories and women burn about 69 calories.

Womp womp. Four slices of cheese pizza come out to 1,000 calories, so there’s your answer to that question.

Sadly, running on the treadmill is indeed a more effective method of burning calories. In the study, men burned twice as many calories running on a treadmill than they did while having sex.

Still, sex could help you burn off that post-dinner piece of chocolate, or that bag of SkinnyPop.

Feeling discouraged? Let’s back up here. If you do want to make sex a calorie-torching exercise, you can — you just have to make it last longer.

For example, consider starting things off with a long, steamy makeout session. Remember how much fun that was in seventh grade?

Kissing doesn’t burn a crazy amount of calories, but it’s something — a 150-pound woman burns around 68 calories during an hour of kissing.

Jaiya Kinzbach, a Los Angeles-based sexologist told Woman’s Day,

If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour.

Kiss in unusual positions. Have the guy on his back and do “plank pose” or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.

That sounds like a lot of work if you ask me, but to each their own.

If you’re thinking you should probably ditch the boring, old missionary position in favor of positions that burn more calories, think again. According to Fitness magazine, missionary is a good way to go.

Trainer Stacy Berman explains,

It depends on how enthusiastic you are about it, but missionary can be great for the core muscles. If your partner is thrusting toward you, you want to have an equal and opposite thrust back, and that requires a lot of core strength. It actually will start burning.

You can also use this sex calculator to figure out how many calories you’re burning based on gender, body type, position, style and duration of sex.

Long story short, the exact amount of calories you burn during sex depends on a lot of factors.

And unfortunately, you probably still have to go to the gym.

Latest Fitness Trends and Weight Loss

Fitness Trends and Weight Loss

I was at the pool with my son the other day when a woman — in her 40s like me — said, “I hope you don’t think I’m nuts, but you win. You have the best body here. You’re ripped!” I elbowed my 11-year-old in the ribs and said, “Honey, did you hear that?”

“Thank you so much. You just made my month,” I said to my new best friend ever. We got to talking because how could I not. I spent years envying other women’s bodies before I finally learned how to truly transform my own and feel not only confident in a bikini but MILFy.

One of the things the woman asked me was what I did. I told her resistance training. She glazed over when I mentioned kettlebells, so I didn’t elaborate. Between you and me, I also use dumbbells, a pull-up bar, my own bodyweight, resistance bands, parallettes, and a barbell. I have about 10 moves I do per day, most days of the week, and I’ve been doing them since 2011. That’s four years of dedicated training using basic exercises. All this and I make sure I eat around or above 100 grams of protein a day, letting fats and carbs take care of themselves.

My new BFF didn’t ask me for specifics. She didn’t ask me for diet tips. She asked me if I’d heard of some hot new workout. Maybe it was Ugi Fit, or Bodyblade, or Bokwa — some of the “hottest new workout trends.” It may have had something to do with weighted drumsticks, or ropes, or ribbons.

Here’s one more anecdote. At a party a few months ago, there was a guest I’d overheard bemoaning her body. She desperately wanted to lose weight and had about 20 extra pounds of body fat. When coffee hour arrived, she chose the fat-free, dairy-free creamer, while I reached for the whole milk. She saw me do this and said, “I wish I could eat like you.” I said, “The reason I look like this is because I use the whole milk.” She told me she was signing up for Weight Watchers and said its Bliss Brownies tasted just like the real thing.

People who need the most help, I’ve realized — even when they hire me — are seldom ready to hear the truth. And here it is. The truth that will set you free and vastly improve your body composition:

  • Eat basic food — meat, eggs, fruit, vegetables. Grain is fine. Dairy is fine if you tolerate it. The yolks are good for you, as are white potatoes. Bread is OK too, but not as a main course, and not the kind that rolls into little white bouncy balls. Ditto pasta. There is no magic berry or leaf or tea or seed that you must consume in order to lose belly fat. There just isn’t. Branded low-calorie foods are typically bought and consumed by the people who have the most trouble losing weight. Seriously. Be a food spy the next time you go grocery shopping. It kills me every time.
  • Your body only moves in about five different ways, so you don’t need a hundred different exercises that take you two hours to complete. We push, pull, hinge at the hips, and squat. And we rotate. That leaves us with push-ups, pull-ups, deadlifts, squats, and walking. Not running 10 miles. Not jumping up and down like a lunatic with a patented gizmo that promises crazy results in 30 days. Not hot yoga. Not barre. Not pole dancing.
  • You will not transform in 30 days. Give yourself six months. A year. Better yet, a lifetime. If your fitness and diet regimen is so restrictive and hostile that you can’t wait for it to be over, you’ll never stick with it, and you’ll go right back to the habits that made you overweight in the first place. You’ve got to love what you eat and how you train. And I admit, if you love your Wave Shape or your Ropes Gone Wild, then by all means, do them. But do them as a lifestyle you never give up.
  • The only cure for cellulite is shedding all your body fat. That means you’ll stop getting your period, be irritable and depressed, and probably grow fur. A certain amount of body fat is crucial to optimal health, including fertility and happiness. You can lessen the dimpled appearance by growing the muscles underneath using resistance training. It works.

Here are the exercises from my routine — everything I’ve kept after cutting out the bullsh*t. Do the unweighted versions using three rounds of 10 reps each.

  1. Deadlifts. I use kettlebells or a barbell for these. If you don’t have weights, do them on one leg at a time for more reps and rounds.
  2. Kettlebell swings. One hundred a day. This would count as my “cardio,” but really there is no formal cardio in my training. I huff and puff plenty just by moving heavy loads around my home gym.
  3. Squats. Kettlebell front squats or goblet squats are supreme. Weight-free try pistols and Bulgarian split squats.
  4. Pull-ups. If you don’t have a bar at home, climb under your dining room table, grip the edge, and pull your body to your hands.
  5. Push-ups. These can be done on an incline, on a decline, with close hands, with staggered hands, with far-apart hands, or with one arm.
  6. Mini-band walks. Put the band around your feet — not your ankles — hinge at the hips and knees so you resemble an old geezer and make sure that band is stretched between hip-width feet. Then take little steps forward, backward, to the left, and to the right. Twenty steps per direction.
  7. Hip thrusts. These are glute bridges, but you sit up with your back against a bench (or a sofa). Thrust your hips until they’re fully extended and you’re looking at the ceiling. I bought my barbell (with a bar pad) just for this exercise. Without weight, elevate your feet as well and do them single-legged. Two sets of 20 here.
  8. Handstands. Crow pose. L-sits. This is like playing. You learn a skill, increase your upper body and core strength, and build a hot body. It doesn’t feel like exercise, but it is.
  9. Overhead presses. I use kettlebells for these. No kettlebells? Just invert yourself and get going with handstand push-ups. There are many different progressions, like Down Dog push-ups to start with for just a few reps, building up slowly as you go.
  10. Walking. Briskly. With or without dogs.

Can you lose weight without counting calories?

 

Can you lose weight without counting calories?

Counting Calories
Image Source: Public Domain from pixabay

By law food labels are allowed to be slightly inaccurate, as minor variations from pack to pack during manufacturing are difficult to avoid.

You’ll want to compare brands to see the differences in calorie content. But make sure you compare the ‘per 100g’ values. The alternative ‘per serving’ and ‘per portion’ values can be misleading, as brands vary in serving sizes. You may be surprised by how small a ‘portion’ of food is. Many foods are sold in increasingly large packets, which can make it difficult to keep track of portion sizes.

Nutrition labels sometimes provide information about how much of your body’s daily calorie requirement a food provides. This is referred to as ‘Reference intakes’ (RIs), and unless the label says otherwise it is based on the energy requirement of an average-sized woman doing an average amount of physical activity: 2,000 kcal per day. The RI is not intended to be a target, as energy requirements are different for all people.

If a food is labelled ‘light’ or ‘lite’, it should be substantially lower in at least one typical value, such as calories or fat, than standard products. But you may be surprised by how little difference there is between foods that carry claims to be ‘light’ or ‘lite’ and those that don’t.

Original Article Source: Can you lose weight without counting calories?

Benefits of Counting Calories

Benefits of Counting Calories

Many people are counting the calories in the food they eat in order to maintain or lose weight. However, several experts agree that this is not beneficial to those who want to get rid of extra flab. In fact, this will only cause them to be fatter or worse, have an eating disorder. However, you should not give up counting calories just yet.

While counting calories may not be good for your weight loss strategy, research has shown that it can help reduce the risk of getting diabetes, particularly type 2. When a person has type 2 diabetes, he or she cannot produce adequate amounts of insulin; in other cases, the body is unable to use the hormone. As a result, the glucose levels rise and this can have many devastating results. When left untreated and uncontrolled, this can lead to stroke, blindness, kidney failure, and heart attack.Calorie Count

Diabetes and Counting Calories

You probably already know that people with the biggest risk of acquiring diabetes are those who are overweight. Simply losing a small amount of weight can actually stop you from getting this deadly disease. This is where counting calories becomes very helpful. According to a clinical research entitled the Diabetes Prevention Program, losing five to 10% of your overall body weight can help you avoid becoming diabetic. Add moderate exercise into the equation and you will surely be free from the disease. Meanwhile, if you are already diabetic, losing at least five pounds can help you control how the disease affects you.

Losing weight means you don’t need a lot of insulin. Additionally, your body will be able to consume the existing insulin more effectively, giving you the chance to take fewer medications. With the help of counting calories, you will be encouraged to eat less, which is why this method is approved by the American Diabetes Association.

Count Calories to Eat Smarter

Since you know the amount of calories you take in, you can battle weight gain and diabetes at the same time. To start eating smarter, you should cook meals that have healthy ingredients, such as fruits, vegetables, whole grains, and good fats. You should also eat more protein, which you can get from meat sources. However, be sure not to overeat meat, so just focus on eating servings that are about the size of your palm.

You should also start drinking more water, since this beverage does not have calories at all. Instead of indulging in lots of sugar, you can select healthy sugar substitutes in order for you to control how much sugar you consume.

Original Article Source: The Benefits of Counting Calories