Calories ..YUCKS

“CALORIES” – a word that we just dislike, yet it is so closely associated with us daily. “Someone will say “Watch your calories”. We will pretend not to hear. We will ignore this word under “nutritional facts” in our food labels too. This article hopes to let us get past the “Denial” stage and accept it as it is. It is simply a unit of measurement of energy, just like centimetres on a ruler is to measure length. I think most stuff that we intake will have calories, except for good plain water.

For those who want to lose their weight, one of the key principles that many people know is that your intake of calories must be less than what you use up daily. This is what we called a Calorie Deficit Programme. In this article, I will focus on sharing of calories concept based on numbers, and not nutrition, and will explain hopefully in a manner that the layman can understand. The whole concept of weight with health management is beyond counting numbers. For example, not all calories have the same impact on body - 10 calories from sugar is different from 10 calories from vegetables or meat. So let's talk purely NUMBERS.

Generally, a man will need to use up about 2000 calories daily, while a lady about 1500 calories. If you are more active, you will use up more calories. If you are heavier, you carry a heavier body load, you will use up more calories too.

A 1 kg is loss is equivalent to 7700 calorie deficit. Thus, simplistically, to lose 1 kg over 10 days, a person must intake a shortfall or deficit of 770 calories from his total calorie requirement daily. A person with a 2000 calorie daily requirement will have to consume about 1200 calorie daily. Our stored energy called “fats” will be used up to fund the shortfall of 770 calories. Simple concept.

Conversely, if you find yourself gaining weight, just work the numbers the other way. When your calories from your food intake exceeds what you use up, you gain weight.

Why I say YUCKS in the title of this article? Firstly, we don’t like this word. Secondly, it is all about numbers. There are many people out there who dislike numbers. Lastly, it may be about the meticulous and non-joyful way of knowing exactly what you eat!

Those who want weight loss need to set a budget… a CALORIE BUDGET. The bigger the deficit, the faster the weight loss. You could increase the deficit by being more active like walking more or doing exercises. Exercise do not burn up much calories, despite working out a good sweat. Imagine … you need to run 1 km to burn up 70 calories (equivalent to 1 cookie/biscuit). Not many people will deliberately make themselves walk/jog 2 km in about 15 to 20 minutes after eating 2 biscuits in 2 minutes. Exercise cannot outdo a bad diet. Thus focus on reducing food intake is the key strategy.

However, we need to be mindful that having lesser food intake may lead lesser nutrients entering the body for it to function healthily and effectively. Nutrients come from food. The challenge arises when we set other considerations. Although your intake is less, for healthy weight loss, you are to meet daily nutrition requirements of carbohydrates, proteins, fibre, vitamins and minerals. Another consideration is that your intake cannot fall below 1000 calories for man and 800 calories for woman to help body to function.

How to eat less and yet you have to ensure your meet your daily nutrition requirement? It is all about food choice.

EAT SMART. GO FOR LOW CALORIE, LOW GLYCEMIC INDEX , NUTRIENT DENSE food. SCRIMP on food which contribute EMPTY CALORIES. Empty calories food does not literally mean zero calories – These are very high calorie food with the word “empty” referring to “no” nutrients.

Calorie counting as a lifestyle? ... hmmm…YUCKS! I do not think many people will like it, can cope with it and you will give yourself added work, stress and pressure to be meticulous and count to last “cent”. You are already doing that in your job or work. How can we just simply live, eat and lose weight?

Some tips:

1. Set your calorie budget
2. Eat 3 main meals
3. Eat smart – go for low calorie, low GI, nutrient dense food
4. Eat healthy snacks
5. Scrimp or skip “empty” calories food
6. Drink enough water
7. Be more active
8. Have enough sleep