STRONG Ideas: Calories In vs. Calories Out - Create a Calorie Deficit
By Emily Stapleton on January 21, 2013 from Strong Ideas
This week, I am going to begin by stating the obvious: If you are trying to lose weight, you need to create a calorie deficit. Put even more simply, you have to burn more calories than you eat. In addition, if you are trying to maintain your current weight, you need to keep your calories in and your calories out relatively equal. While this IDEA seems like a relatively simple concept, putting it into reality can be a bit more challenging.
Calories In: Food
This part is pretty straightforward. Calories in simply refer to the number of calories you take in through food and beverage consumption. Some people find it beneficial to track all of their calories. The easiest way to do so is to use an app on your phone. Simple pen and paper has also proven effective. I, personally, do not like to keep track of every calorie that I take in. I prefer to focus on a healthy diet that includes a variety of foods. Here are some simple tips you can use to improve your daily caloric intake:
- Eat LOTS of fruits and vegetables
- Eat mostly whole grains (rather than refined carbohydrates)
- Eat lean foods high in protein
- Drink mostly water (remember that other beverages add to your caloric intake)
- Limit processed foods and sweets
- Eat proper portion sizes (try using a smaller plate or splitting a meal in a restaurant)
Calories Out Part 1: Activity
The first part of calories out involves the calories burned through physical activity everyday. One way to burn calories is through exercise; both cardiovascular exercise and strength training increase the number of calories burned during the activity and for a period after. In addition, being more active throughout the day will burn more calories. Here are some tips for increasing calories out during your day:
- Take the steps, not the elevator
- Park far away and walk to your destination
- Play with your kids
- Take time out from your work to take a brief walk
Calories Out Part 2: Metabolism
This is where things get a little more complicated, but we can still keep it pretty simple. Metabolism is the amount of energy your body uses to maintain itself; or said differently, the number of calories burned to maintain your body. Whether we are sleeping, working, exercising, or eating our body is always burning calories. An important note is that not everybody’s metabolism is the same. Some differences result from genetics, others from lifestyle choices. It is nearly impossible (at least without expensive equipment) to track your overall metabolism. However, here are a few tips to increase (or maintain already efficient) metabolism:
- Eat at least 6 times per day
- Increase muscle mass through strength training exercise
- Exercise most days of the week for at least 30 minutes
- Get ample sleep
Metabolism is a pretty complicated subject. Next week’s STRONGIDEA will go much more in depth on this subject. For now, let’s focus on a take away IDEA. In order to lose weight, you need to have more calories out than calories in. This calorie deficit can be achieved through eating properly, increasing daily activity, and taking steps to increase metabolism.
Until next week,
Emily
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