Monday, September 30, 2013

Calories...The Good, Bad and Ugly

When we take in more calories than we burn, we gain weight.  But what is a calorie anyway?  A calorie is simply a measurement of energy contained in the food we eat.  We all need energy (or fuel) to function everyday, and we get that from food.  Our bodies use this fuel and burn it to produce the
energy we need to live.

When you take in more calories than your body uses daily, the extra calories are stored as fat.  If you are very active and use more calories than you take in, your body uses some of your stored fat as energy.  So your body weight depends on the number of calories that you take in versus the calories that your body burns.

To get an idea of the number of calories your body uses daily with little or no exercise, find your age category and multiply your current weight by the number of calories shown:

*Ages 20-29: multiply weight by 13-15 calories

*Ages 30-39: multiply weight by 12 calories

*Ages 40-49: multiply weight by 11 calories

*Ages 50 and above: multiply weight by 10 calories

One pound equals 3,500 calories.  To gain one pound,  you must eat 3,500 MORE calories than your body burns.  This doesn't happen just seems to sneak up on you.  By simply cutting 500 calories each day, you could lose one pound per week.  If 500 sounds like a lot of calories to give up, consider the following:

*Your morning Mocha Frappuccino contains 390 calories

*A glass of juice with breakfast -- add 100 calories

*Put regular dressing on your salad -- add 150 calories per 2 tablespoon serving

*Those M&M candies from the vending machine -- tack on 260 calories

*Each piece of candy from a coworkers' candy dish adds 30 calories per piece

*Put mayo on your sandwich and add a whopping 220 calories for 2 tablespoons

***(note: calorie amounts are approximate)

~~Take Action~~

*Determine how many calories your body currently burns each day:

*Subtract that amount from the number of calories you take in daily from your Food Diary to get the number of extra calories you have been putting into your body and storing as fat.

*A safe weight loss is between 1 and 2 pounds each week, which amounts to cutting between 500 and 1,000 calories from your daily food intake.

*Determine how many calories you can cut every day, but in no case should your caloric intake drop below 1,200 to 1,500 calories per day.

*Start by cutting the hidden calories from your eating regime.  Drink black coffee, skip the juice and have a piece of fruit instead, use mustard instead of mayo on your sandwich, etc.

You will feel better about yourself immediately because you have taken a step toward improving your health.  The next blog post will discuss how moving more will add to your calorie burning.



This Post is excerpted from my class, "6 Powerful Weight Control Strategies"


  1. اهم شركات نقل العفش والاثاث بالدمام والخبر والجبيل اولقطيف والاحساء والرياض وجدة ومكة المدينة المنورة والخرج والطائف وخميس مشيط وبجدة افضل شركة نقل عفش بجدة نعرضها مجموعة الفا لنقل العفش بمكة والخرج والقصيم والطائف وتبوك وخميس مشيط ونجران وجيزان وبريدة والمدينة المنورة وينبع افضل شركات نقل الاثاث بالجبيل والطائف وخميس مشيط وبريدة وعنيزو وابها ونجران المدينة وينبع تبوك والقصيم الخرج حفر الباطن والظهران
    شركة نقل عفش بجدة
    شركة نقل عفش بالمدينة المنورة
    شركة نقل عفش بالرياض
    شركة نقل عفش بالدمام
    شركة نقل عفش بالطائف
    شركة نقل عفش بمكة

  2. The use of Jessica S. Williams supplements presents a much more appealing way of losing weight and gaining more mass, since it is a quick and effortless way to achieve it and comes along with promising health benefits. Highly recommended….

  3. Your website is terribly informative and your articles are wonderful.

  4. This post is really valuable that designed for the new visitors. Pleasing work, keep on writing.
    Healthy Snacks For Weight Loss

  5. Keep it up!! You have done the nice job having provided the latest information.

  6. I have spent a lot of the time in different blogs but this is really a unique blog for me.
    try this

  7. I’m thrilled I found your website and blogs. Nice guys!!!
    find a gynecologist

  8. Very informative content on Calories. Thanks!

  9. افضل شركات منطقة مكة المكرمة التي تعمل في مجال تنظيف وتعقيم المنازل تلك الشركة الجيدة التي تقدم خدمات جيدة في تنظيف المنازل من الداخل ومن الخارج وتسمى شركة تنظيف شقق بجدة وهي التي تختص بأعمال التنظيف للمنازل الجديدة والمفروشة في مدينة جدة