Episode 4: Why Calories Still Matter
It’s time to talk about, you guessed it, calories! In today’s episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it’s not as complicated as it seems!
I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density.Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We’re looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods.
Then, I outline 3 ways you can determine how many calories you should be eating based on your body’s needs:
1. If you’re on a diet and you are either gaining weight or staying the same weight, then your body’s caloric need is LESS than it currently is.
2. Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process.
3. Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR)
Now that we’ve figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories.
Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren’t left feeling restricted or denied.
We then cover three pros of Calorie Awareness:
1. Brings attention to the amount of calories we can accumulate throughout the day.
2. Highlights foods that don’t fit into our diet.
3. Over time, this will positively impact our decision making when it comes to food.
Four Things to Do After Listening to this Podcast
1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure.
2. Divide your BMR over three meals and two snacks or two meals and two snacks.
3. Evaluate your day and identify the high calorie items.
4. Replace them with a healthier alternative.
5. You may use my free meal plans (below) as a starting point!
What You’ll Learn in this Episode:
— Why we shouldn’t COUNT calories, but be calorie-aware.
— How to determine how many calories your body needs.
— How to identify foods that don’t fit into a healthy diet.
— The best way to THINK about calories.
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