Calories play a big role in the world of weight loss. Magazine covers promote the latest calorie restrictive meal plan, celebrities with sought after bodies are questioned about their calorie intake, and we scour the nutrition labels of our favourite foods to find the option with the least calories (oftentimes without looking at other nutritional elements like sugar, carbohydrates, and protein). It can feel as though calories are everywhere we turn; they even play an especially important role in our menus. But how much do you really know about calories, and the role that they play in achieving weight loss and keeping us healthy? Let The Doc tell you how-many-calories-should-you-eat-per-day-to-lose-weight?
What are calories?
A calorie is a unit of energy contained within food that our bodies use to produce energy. This is done by our metabolism moving calories through our bodies and turning them into what our body needs i.e. energy, proteins and amino acids. Your body is able to use this stored energy for many different functions including movement, thought, and growth. Similar to how a car is fuelled by gasoline.
In order to lose weight it is essential to eat fewer calories than your body burns (or burn more than you consume) throughout the day. Doing this puts your body in a state of negative energy balance; whereby it doesn’t have the calories to perform daily tasks like moving, breathing, and digesting). Instead stored body fat is used for energy which results in weight loss. Whereas increasing our calories without an increased energy need contributes to weight problems, slow metabolism, and poor health.
It seems simple enough but a lot of us struggle with overeating; thanks to large portion sizes, eating calorie dense foods, living sedentary lifestyles or not understanding what our bodies really need.
How do you know if you’re eating the right amount of calories?
The number of calories needed differs from person to person and is dependent on a variety of factors; including age, gender, and average activity level. Our Doctors work out for each individual exactly how many calories a person should be eating per day to lose fat and reach their weight loss goals. It can be tempting to deprive yourself of calories to stimulate quick weight loss, however, it is not an effective approach long-term.
“Think about your proportions, eat the right types of foods, and listen to your body”
The optimal calorie deficit is large enough to stimulate steady fat loss, but not so large that you are left hungry and with no energy. This can be determined through your Basal Metabolic Rate (BMR), which represents the amount of energy that you expend while your body is at rest. Simply put, it shows how many calories you would burn if you were to do nothing but lie in bed all day; and allows you to know the minimum number of calories that you need everyday to survive.
Our Docs use this measurement to better understand you and how many calories you need to eat to gain muscle, lose fat or to simply maintain your weight; allowing you to fuel yourself properly, and achieve the best results possible.
The Doctor’s Kitchen Approach
Our Docs have 3 key factors in mind,
- Maximise Fat Loss
- Minimise Muscle Loss
- Achieve this in the most sustainable way possible
This can only be done by eating the right amount of nutritious food that is able to satiate you to keep you fuller for longer (another important piece of the weight loss puzzle). When you are eating properly the calories will tend to take care of themselves. This includes plenty of vegetables, fruits, wholegrain foods, and healthy sources of protein and fat. Skipping on sugar-sweetened drinks that can easily add calories to your diet without beneficial nutrients; is one easy way to cut down on calories and help your body.
The Doctor’s Kitchen provides you with nutritional, delicious meals and menus that are portion controlled and within your individual optimal calorie range; whether you want to lose weight, maintain weight, or bulk up. You can book in with one of our Docs at our HQ at Carina or now, at the Rosalie Milton Clinic, to get started on the Doc’s weight loss meals.
The Doctor’s Kitchen and our doctors service all Brisbane, Gold Coast, Sunshine Coast, and Toowoomba areas.
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