What are they and why do we need them??
Over the next few articles, we are going to run through how calories work in your body and macro-nutrients and how to make sure you are getting enough in.
Now for starters, what are calories??
Calories are a unit of energy used by the body to keep it running.
Calories are not evil little things that make us fat. They are 100% essential to life and if we don’t consume them we are in big trouble.
What is important to focus on is how many calories we are getting in over the course of a day and also in each meal.
For weight loss we want the overall number of calories burned to be higher than the number of calories taken in, this way we have a deficiency and our body will use stored calories for energy, thus we lose weight. Vice versa if you would like to put on weight, you want your burned calories to be lower than the number of calories taken in.
So first starting point I would advise everyone to do is start looking at the food you are taking in, how many calories are you having in a day?? is it less than you are eating??
We usually aim for having around 500 calorie deficiency each day and this will lead to losing .5kg of fat per week because 1kg of fat is on average around 6000-7000 calories in total
I.e. if you are burning 1700 calories a day and you eat 1200 then you will be losing 500 per day, which would be 3500 at the end of a week and equal approximately half a kg.
Now this doesn’t mean you can just eat 1200 in 1 meal and you are sweet, we also need to separate our meals apart,
If for example your body needs 400 calories at breakfast time but you give it 500, then you will store that extra 100 calories. so making sure we have around 4 meals a day of an even calorie amount each
So, what should you take away from this post??
- Calories are not evil and are important for your body
- you need a calorie deficiency to lose weight
- you want to aim for about 500 calories less than you are burning per day
- you should have spaced out meals through the day not just getting your calories in 1 meal.