Here’s a ton of facts on calories. You can’t live without ’em. The trick is moderation ….
Here’s a ton of facts on calories. You can’t live without ’em. The trick is moderation ….
My main focus is living a healthy life and exercising regularly. Paying attention to what I eat is a primary tool and one of the best techniques for this is paying attention to portion control and serving size. I truly don’t try to lose weight. I have been within five pounds of 155 for the past eight years.
If you are overweight, you can use the portion control tool to jump start your weight loss efforts.
Over the course of the past couple of years, I have found out how very much I didn’t know about the subject. When we started the blog, I began reading about various weight loss techniques. One of the first I encountered was portion control and serving size. I was already counting calories, but I had no feeling at all for portion control. My idea of one serving was the amount I would serve myself. For example, pasta. I love pasta and eat it regularly. Prior to working on the blog, my idea of a serving of pasta was a plateful of it. (See photo).
For much of my life, I have had eating habits which were not healthy. I love pastries. Back before I ‘got religion’ writing this blog I would think nothing of eating a scone for dessert. This was following a meal of 1500 or more calories. It is no surprise that I ballooned up at my worst to the 220 pound area with a plus 40 inch waist. You can read about How I lost 50 pounds in 52 weeks.
These days I clock-in around 150 pounds and sport a waistline in the low 30 inch range. But I still love pastries in general and scones in particular. The difference is that I don’t eat one for dessert after a big meal. However, I still eat them and maintain my girlish figure.
What’s the trick? The photograph is one of my scones. It comes from a little coffee house in Chicago called The 3rd Coast. They make them there, so it is impossible to get a good calorie count. The scone weighs more than 8 ounces and is loaded with scrumptious dark chocolate chips. I am guessing that a single scone must total close to 500 calories. The Lose it! app puts the Jamba Juice Orange Chocolate scone at 380 calories.
So, how can I enjoy eating a sinful delight like this and still maintain my weight? Well, I have altered my eating habit as follows. I take the scones home and cut each one into at least quarters or fifths. I take one section and put it in the toaster oven while wrapping up the remainder for another day. It toasts up lovely and I am able to enjoy several luscious bites every day without packing on a lot of empty calories or fats or feeling bloated and overfed afterward. I figure I am getting around 100 to 125 calories instead of the 500 I used to consume.
You might consider something like this yourself with a particularly tasty, but empty-calorie-dense, treat that you enjoy. That way, you don’t have to white knuckle it by abstaining completely. You simply have to learn to savor it and be satisfied with some but not all of it.
So now you know a way to halve your cake and eat it too.
Whether you count calories or not, I think you will find this to be useful information. The average person needs around 2000 calories a day to maintain his/her weight. Herewith, a look at 10 percent of that. I think it is fascinating how much bulk is occupied by fruits and vegetables compared with processed food items.
“The analysis shows consumers of frozen meals come a little closer to meeting Dietary Guidelines for Americans than consumers of quick service restaurant meals, and they do it with 253 fewer calories a day,” said Dr. Victor L. Fulgoni, co-author of the analysis and vice president of Nutrition Impact, LLC.
New analysis of data from the 2003-2010 What We Eat In America (WWEIA) National Health and Nutrition Examination Survey (NHANES), a program of the Centers for Disease Control and Prevention (CDC), indicates that consumers of frozen meals (1) compared to consumers of quick service restaurant (QSR) meals (2) had lower calorie intakes and better Healthy Eating Index (HEI) score. In fact, the analysis revealed that those who consumed frozen meals consumed 253 fewer calories than those who consumed a quick service restaurant meal.
These results were presented at a scientific poster session at the Experimental Biology Conference (EB) April 26-30, 2014.
“The analysis shows consumers of frozen meals come a little closer to meeting Dietary Guidelines for Americans than consumers of quick service restaurant meals, and they do it with 253 fewer calories a day,” said Dr. Victor L. Fulgoni, co-author of the analysis and vice president of Nutrition Impact…
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If we consume just the amount of calories our body needs each day, every day, we will probably enjoy happy and healthy lives. If our calorie consumption is too low or too high, we will eventually experience health complications.
From Medical News Today …..
A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories.
There are two types of calories:
1 large calorie (1 kcal) = 1,000 small calories.
Most people associate calories just with food and drink, but anything that contains energy has calories. One ton of coal contains the equivalent in energy of 7,004,684,512 calories.
The terms large calorie and small calorie…
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I think the best thing about counting calories is that it demystifies weight management. It is a very useful tool in managing your weight. There is no longer a conundrum about how much to eat, or did I eat too much? When you get into calories, it becomes simple arithmetic. If you can add and subtract, you can lose weight by counting calories. Of course, you need to exercise discipline, too. So, weight-management becomes a character-building process.
In the old days you had to write everything down. These days, you can use your computer, or cell phone to get calorie counts and track your intake.
There are 3500 calories in apound.
A 165 lb man has a daily budget of 2200 calories a day to maintain his weight.
To lose weight, e.g. a pound a week, (This is a healthy rate. Much more than this is not healthy or recommended. Remember, it took you months/years to put those pounds on, don’t expect them to evaporate overnight.) you need to take in 500 calories per day less than the 2200 you need to maintain your weight, or 1700 calories.
There is more than one way to do skin a cat, or to get to be a skinny cat. You can eat 500 less calories, or you can burn off 500 more calories, or any combination thereof. A compromise would to be eat 250 calories less and do 250 calories worth of exercise, maybe 40 minutes on the treadmill. That kind of practice pays aerobic dividends and allows you to eat more.
Another avenue to weight loss is to increase your lean muscle mass through a weight training regimen. Muscles burn calories, fat does not.
In the beginning of weight training you may slow your rate of weight loss. Don’t fret, you are reducing your waistline at the same time and reshaping your body in ways that you will like. You will find your clothes fitting better even while your weight remains steady. That is a very nice feeling. Muscle is also slimmer than fat and so are you.
When you increase your lean muscle mass, you are making yourself into a fat burning machine. How good is that?
What is it that finally makes us feel ‘full?’ As a person who likes to eat, that full feeling is no small consideration. It’s easy for me to have an overeating problem. In the Nutrition Course I took, it came out that the stomach does not have a calorie sensor. It works strictly on volume. When the stomach ‘feels’ full, we feel full.
That is good news and bad news. I use energy bars when I ride the bike. They only weigh a couple of ounces, but they are loaded with carbs and protein. I get a lift, but don’t feel too full to continue riding. A perfect fit. On the other hand, in the working world the bad news is that using an energy bar as a meal substitute because you can’t get out to lunch will help you get through the afternoon, but you probably won’t feel satisfied (full) because you only consumed a couple of ounces of food and your stomach is waiting for more.
What to do to get rid of that hungry feeling at meal times? Try to include high volume foods like fruits, vegetables, yogurt and soup in your meals. A lot of liquid in the food gives the stomach the needed volume to signal to us that we are full.
When sitting down to a regular meal, it also helps to take your time eating. There is an old wives’ tale that the stomach takes 15 minutes to catch up with how much you have eaten.
The New York Times reported, “In a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5 . The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness — glucagon-like peptide-1 and peptide YY — showed a more pronounced response in the slow condition.”
This suggests to me that the volume sensor in our stomach takes a while to register. So slowing down the pace of your eating will also help bring about that full feeling.