HOW TO COUNT CALORIES



Why is Calorie Restriction so important?

Do you know how the very successful Lap band surgery works?

It make the size of your stomach very small by putting a band around it. When you eat food you fill up very quickly so that if you eat too much you will throw up.

This surgery FORCES  calorie restriction upon you. Because those that promote Lap band surgery know that many people do not have the DISCIPLINE to calorie restrict on their own.

But why don't people have the discipline to restrict their calories on their own?

I think one of the reasons people lack the discipline to calorie restrict on their own is that they have been given diets that are too restricting that make it impossible for them to follow. 

What I mean is that they have been given diets that are too low in calories and so they become too ravenous and will cave in and fall off the diet.

 If they were put on a proper calorie restriction diet they would have had more likelihood of succeeding.

For example a person that is 250 pounds should not be put on a standard 1200 calorie diet.

That would be cruel and too difficult.

That person would feel as if they were starving and would be more likely to fail.

 But I have seen that happen time and time again.

I think another reason people lack the discipline to calorie restrict on their own is that they operate by negative reinforcement rather than positive reinforcement.

Lap band surgery is definitely negative reinforcement. Eat too much>feel sick and throw up> stop eating too much.

It would be similar to hiring someone to whack you with a stick every time you overate.

Don't get me wrong, I am not against lap band surgery.

I have sent some of my patients for it.

And for some people nothing else will work. 

But, I know our health care system will not support every overweight person in this country to get lap band surgery.

I also know that it doesn't always work.

Some people will find a way around it AND STILL OVEREAT.

There was one person that I knew that managed to get enough liquid calories in that she did not lose weight.

That person could probably use some counseling because there is most likely an emotional component going on.

I also know that all surgery is risky.

Any time anyone goes under anesthesia  and the knife there is a risk that something could go wrong.

Bleeding that won't stop, deadly reactions to anesthesia are just some of the risks.

The newer lap band surgery that has pretty much replaced the older gastric bypass because it is much safer, but as I said before, any surgery is a risky and any surgeon will tell you that it is much more difficult to operate on an obese person than a normal weight person.

A proper calorie restriction diet operates by positive reinforcement.


 You restrict calories>feel better>lose weight>keep following the low calorie diet.

The positive reinforcement comes from:

LOSING WEIGHT AND FEELING BETTER!!!!

This positive reinforcement should be IMMEDIATE  if you are restricting calories properly!!!!!

BE A POSITIVE REINFORCEMENT DRIVEN PERSON.

It works better!

I think many people have been put on improper calorie restriction diets that set them up for failure. They fail get frustrated and come to the conclusion that they need lap band surgery because nothing else works. 

Because of these failures at improper calorie restriction, there is a myth that simply cutting calories doesn’t work.

My patients are always asking me, “What is the best way to lose weight?” When I tell them calorie restriction, they look at me with disbelief and ask me about carbohydrate restriction.

 I explain that it helps to cut down on carbohydrates because doing so cuts down on calories and that helps with weight loss.

Also, if you have diabetes or high insulin syndrome, cutting carbohydrates is essential.

But the key to weight loss is calorie restriction.

 If you need to carbohydrate restrict in addition to calorie restricting that’s fine but just know that carbohydrate restriction without staying in your calorie range to lose weight usually does not work.

However you manage to do it, calorie restriction works.

There are a lot of diets out there, but they all work by restricting your calories.

Atkins diet restricts carbohydrates and thus restricts calories.

 It works as long as you stay within your correct calorie range to lose weight.

 It doesn’t work if you don’t.

The South Beach diet restricts calories also.

My purpose is not to criticize other diets but to emphasize the importance of calorie restriction in weight loss.

Of course there may be other factors in weight loss but I don’t believe they are as important as calorie restriction.

Calorie restriction is the best way to lose weight.

Weight Watchers knows it.

Jenny Craig knows it.

Medical Weight Loss knows it.

And I know it.

will help you calorie restrict the proper way that will set you up for SUCCESS not failure.

I am going to assume that since you are reading this website, you are truly motivated to lose weight.

 Well, if you are motivated to lose weight you need to first view this as a long-term project, not just something you are going to try for a few months.

Depending on your current weight now and how fast you work the program, it could take 1 to 2 years to achieve your goal weight.
 
This is not a diet. It is a lifestyle modification to lose weight.  It is a choice you make every day using food you are already eating. 

The great thing about it is you can eat food that you already are eating.

 In other words you DO NOT HAVE TO CHANGE YOUR DIET!!!!

All you have to do is count what you are eating right now.

Or, if you prefer not to count or do not have time to count..... included in this book are the Personalized Calorie Restricted meals for your calorie needs.

These are pre-counted, pre-planned meals that save you the time that you would spend looking up calories in a calorie counting book.

 This makes counting calories a piece of cake!


The concept of this book is simple. It is simply calorie restriction. So why, you may ask, did I feel like this simple book needed to be written?

There are several reasons.

In my practice of family medicine, I have been doing a great deal of diet counseling for the past 15 years and I have witnessed, over these years, first hand, the confusion that everyone is experiencing.

There are so many diets out there. No one knows what to do anymore.

"Should I carbohydrate restrict or not?", is a common question I hear. 

The Center for Disease Control in Atlanta recently came out with a statement that the only diet that works to lose weight  is calorie restriction and I believe they are correct.

There are many diets that use calorie restriction.

Most of them get you to calorie restrict without realizing it, by using gimmicks or special diets.

This book simply explains, without any gimmicks or special diets to follow, how to lose weight by restricting calories.

 So for those who want a no-nonsense how-to-book on how to lose weight, this is it.

The second reason is that obesity in our country is reaching epidemic proportions and something needs to be done on so many different levels in our society.

I can only help with the educational part.

This is a problem that is draining the already overburdened health care system in our country and it is only getting worse.


The third reason is that, with today’s struggling economy, many people simply cannot afford to purchase some of the excellent and effective calorie restriction programs that work, like Weight Watchers, Nutrisystem, Jenny Craig and Medical Weight Loss.


And often times when people quit those programs they have not learned well enough how to do it on their own, so they gain all their weight back.

 

So this is an affordable alternative for the many people that are motivated enough to lose weight on their own and in the process gain valuable lifelong habits to keep their bodies at a healthy weight!!!!

Calorie restriction diets work!

Many diet programs use it.

Examples are Weight Watchers, Medical Weight Loss and lap band surgery which all work effectively by this method.

But many people are not able to afford these diet programs long term.

And surgery may be too risky for some, and too expensive for others.

Many people find restricting calories too difficult to just do on their own.

That's why Weight Watchers is successful; because they offer lots of tools and support.

If You can afford WEIGHT WATCHERS, go for it...they are very successful!

Most people, restricting their calories by  the, so called "watching their diet" method, will inevitably underestimate their calorie intake and fail to lose weight.

One study showed that dieticians consistently underestimated their calorie intake by about 25%. That is a huge amount for someone who is an expert at calorie counting.

IF A DIETICIAN CANNOT ESTIMATE THEIR CALORIC INTAKE CORRECTLY, HOW CAN THE AVERAGE PERSON BE EXPECTED TO DO IT?

The answer is: they simply can not.

Number one reason for failure of calorie restriction diets is estimating your calories. You will inevitably estimate wrong!

YOU HAVE TO WRITE EVERYTHING DOWN OR YOU WILL NOT LOSE WEIGHT.

I tell my patients if they are not writing their calories down or following a planned out diet plan THEY WILL NOT LOSE WEIGHT. Period.

I have a Master's degree in Nutrition and I have in my head the calories of a lot of foods and I promise you I CANNOT ESTIMATE HOW MANY CALORIES I AM EATING WITHOUT WEIGHING, MEASURING AND WRITING IT DOWN OR FOLLOWING A DIET PLAN.

 Believe me, I have tried.

THE SECOND MAJOR PROBLEM IS THAT MOST PEOPLE DO NOT KNOW HOW TO FIND OUT HOW MANY CALORIES THEY NEED TO CONSUME TO LOSE WEIGHT!

Many people are told by their doctors to just cut back on their food intake.

For some this may work.

But for many, it is simply not specific enough and they will most likely fail at losing  weight.

Then, they will think that something must be wrong with them metabolically because they can't lose weight.

When, all they really did was follow a calorie restriction diet incorrectly.

I have not seen many websites that offer an easy way for people to calculate the caloric intake their body needs to lose weight.

THIS WEBSITE HAS A VERY EASY AND YES ......FREE WAY TO CALCULATE THE CALORIES YOUR BODY NEEDS TO LOSE WEIGHT!!!

Another problem is most calorie restriction diets do not help you learn how to eat right and prepare properly portioned meals to stay thin.

 Nutrisystem uses calorie restriction and it works as long as you are on the diet.

As soon as you stop the diet, often you have not learned HOW to eat properly to stay thin.

All that you learned was how to remove the plastic wrap and stick the entree in the microwave.


So what is the solution?


Once you figure out the calorie level you need to follow to lose weight on the calculate your calories webpage then you have your number.

Once you have your number......

You can follow The Personalized Calorie Restriction Diet menu diet plan that can be found in my book "Recipe For Weight Loss"

 or

 if you prefer your diet in the form of magnets or wallet cards that you can keep on your frig or in your wallet, each diet comes as refrigerator magnets or wallet cards.

What is the Personalized Calorie Restriction Diet?

It is a planned out diet where you follow a recipe of what you are to eat for breakfast, lunch and dinner including beverages.

 Each meal is a separate menu.

 For each calorie range there are 10 breakfast menus, 10 lunch menus and 10 dinner menus.

You can pick any combination of meals for the day, so there is a lot of flexibility.

The meals are delicious, traditional, healthy American favorites that most people love.

SEE THE PERSONALIZED CALORIE DIET PAGE OF THIS WEBSITE FOR MORE DETAILS on the all the meals offered in this plan.


It's like having your own personally designed meals tailor-made for you, to help you lose weight.

SOME PEOPLE HIRE PERSONAL CHEFS TO DO THIS FOR THEM!

The only difference here is that YOU are the Chef.

The food is fresh and delicious and prepared by you!

And if more than one person in your family is on a diet, you don't have to make separate things because each meal comes in 1200 to 2400 calorie versions.

The Personalized Calorie Restriction Diet eliminates all the work of calorie restricting by having the meals already counted out for you.

It's easy, fast and much less stressful.

And you learn how to prepare foods for the calorie amount you need to lose weight.

This is a valuable life skill that will help you stay slim for life!

KNOW YOUR NUMBER!

Do you know the number of calories you need to take in over the course of a day in order to lose one pound per week?

Most people know they need to cut back on calories to lose weight but have no idea how much they need to cut back. Too much and you are going to feel too hungry and weak. Too little and you will not lose weight.


Most people don't know that there is a formula to figure out how many calories your body needs to keep the same weight. Then you simply subtract 500 calories from what your body needs to get a safe, gradual weight loss of about a pound per week.

With this formula, you:

-Don't have to guess how many calories to take in.

-will not feel as hungry because your calories are only cut by 500 calories per day.

-will have a safer weight loss because its gradual.

-can devise your own diet based on food you eat already (no need to change your diet)

With this number you have power to change your life!

You can now have the CONTROL to change your life and lose the weight you need to lose without spending lots of money on expensive diet programs.

 With this number you have the power to do it YOURSELF.

 Your number plus all the food labeling on many of our foods will allow you to count what you are eating.

You may also benefit from a simple kitchen food scale. A postal scale works as well. This is needed to weigh things like meat, fish, cheese and poultry that may not have a label. These are inexpensive...you can usually pick up one at Walmart for about ten dollars.

FIND OUT YOUR NUMBER AND GET A HOLD OF YOUR LIFE SO YOU CAN LOSE WEIGHT AND FEEL BETTER!

The weight watchers point system works the same way but you have to have all the weight watcher's materials to figure out their point system.

KNOWING YOUR NUMBER IS POWER.  THE POWER TO CHANGE YOUR LIFE AND GET BACK TO THE WEIGHT YOU WERE INTENDED TO HAVE.

ONE OF THE BEST PROGRAMS I KNOW IS THE PHONE APP CALLED MYFITNESSPAL. YOU SIMPLY GET THE APP WHICH IS AVAILABLE ON MOST SMART PHONES AND ENTER ALL YOUR INFORMATION AND IT WILL FIGURE OUT HOW MANY CALORIES YOU NEED TO TAKE IN PER DAY TO LOSE 10 POUNDS PER MONTH! 

ALL YOU NEED TO DO IS ENTER THE FOODS YOU EAT PER DAY AND THE EXERCISE YOU DID THAT DAY!

CLICK ON THE LINK BELOW TO LEARN MORE ABOUT THIS:

MYFITNESSPAL

CALCULATE YOUR CALORIE NUMBER ON THIS WEBSITE

Here you can calculate your calories to lose weight with a plug in calculator below. 

Everyone has a certain number of calories needed per day to keep going. This can be calculated with a formula called the Harris-Benedict equation that uses your age, gender, height, weight and activity level. Then, 500 calories is subtracted from what your body needs every day to give you the number of calories you will need to consume every day in order to lose weight in the order of one pound of fat per week.

To calculate your calories, simply plug your information into the following calculator  to find out the number of calories your body needs on a daily basis in order to lose weight  (1 lb of body fat) per week.

Notice when you increase your activity level your calorie needs go up. It is important to pay attention to that and eat those extra calories. If you do not eat those extra calories you run the risk of your body going into starvation mode and holding onto fat while burning your precious muscle tissue.





Activity Level
Sedentary
Moderately active
Active
Very active
Very strenuous activity daily
Gender












Recommended Number of Calories per Day

Height (feet and inches)

Age

Weight (in lbs)

DETERMINE YOUR ACTIVITY LEVEL

SEDENTARY- no exercise,minimal activity, couch potato

MODERATELY ACTIVE- light exercise or walking 1 to 3 times weekly

ACTIVE- moderate exercise 3 to 5 times weekly

VERY ACTIVE- moderate exercise 6 to 7 times weekly

VERY STRENUOUS ACTIVITY- daily moderate exercise and a physical job

BUT I DON'T EAT THAT MUCH!

Many people think that they don’t really eat that much. How could they possibly be that overweight? They say they eat very little and swear up and down that this is true. Well it’s not that they are lying; just mistaken. This is a very common delusion in our very well fed country. People look around and see everyone eating the same amount and think that that must be O.K.

I know that this concept is true both from personal experience and from my patients.

My personal experience with weight loss happened a few years ago right before I got married. I am not a big person. I have a small frame and a good weight for me is in the 120s. I was 155, the heaviest I had ever been.  I decided I needed to lose weight for the wedding and just for better health. So I started to exercise like crazy. I was jogging 3 to 4 times a week and working out at the gym on bikes and with weights. I figured my diet was pretty good and I did not really eat too much. But weeks went by and I could not budge from 150. It was frustrating. All this work and no weight loss! So then I decided to put myself on the same calorie restriction diet I put my patients on. I required a 1300 cal diet to loose weight. The first thing I noticed was that 1300 calories was not very much food. The second thing I noticed was that I was hungry on this diet. And the third thing I noticed was “gosh I had been eating about 2000 calories or more per day”. No wonder I could not lose weight. Then the final thing I noticed was, Ah, I am finally loosing weight on this diet. I stuck to the diet pretty well and lost 10 pounds in one month.

My patients have shown me that most people do not think they are overeating. Many of them say that and then when put on a calorie restriction diet, they say they are hungry all the time and there is not enough food for them on this diet.  Also,  I have sent a lot of patients to a prepared diet caterer that offered 1200 and 1500 calorie diets of prepared food, especially if they failed trying to diet on their own. I would put them on this diet to prove to them that it is the calorie amounts that is causing them to gain weight and not be able to lose. Every patient that did this pre-prepared diet plan lost the appropriate amount of weight. But the comments I heard were “Doctor, the portion sizes are so small” and “I am hungry on this diet” And unfortunately once they stopped the diet plan, they reverted to their old eating habits and gained all the weight back. What a waste of money! I only hope that they will keep trying and realize they do have the control to lose the weight.

Some people skip meals or eat small amounts throughout the day but forget that they make up for the whole day calorie-wise at dinner. So that pattern of eating leads them to think that they don’t eat much.  But the skimpy eating throughout the day will not cause weight loss as long as you are binging at dinner. Also, this pattern of eating causes one to be ravenous by dinner and overeat. And as you will see in a later chapter, skipping meals actually causes weight gain.

But my main point is, many people that are overweight do not think they are overeating. One of the biggest steps in weight loss is realizing that overeating is occurring.  It is much easier to lose weight once you realize this.

Studies on dieticians have shown that dieticians underestimate their calorie consumption by about 25%. So if a dietician who is an expert at diet and calorie counting cannot estimate calories correctly, how can an average person do it?







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