How Calorie Counting Works – A Simple Guide To Counting Calories

Calorie is the measure of the energy amount in food. Knowing the amount of calories in food helps you to balance the energy that gets to the body with the energy used when doing physical activity which is key in controlling weight.

The energy contained in food is measured in form of calories just like we measure weight of an item in kilograms.

Calories and energy balance

When you eat or drink, energy gets to the body in the form of calories and the body uses up that energy when doing physical activity. In order to maintain a stable weight the energy that gets to the body should be equal to that used up.

When we eat and drink, we’re putting energy (calories) into our bodies. The body then uses up that energy, and the more physical activity you do, the more energy (calories) are used.

Most adults take in more calories than needed with little to no physical activity, this makes them fat, is this you?

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Weight gain occurs when we take in more energy and use less. Over time the excess energy is stored in form of fat.

Checking calories in food

Knowing the amount of calories in food is useful when trying to lose weight or even when you need to maintain a healthy weight. Just ensure that you do not consume more calories that you use up. 

The calorie content in food is indicated on the back side of the packaging. The amount is written in kcals short form for kilocalories or kJ short form for kilojoules.

The label tells you how many calories are contained in 100 millilitres or 100 grams of the drink or food, therefore, you can compare the calorie content in different products. Some labels also state the amount of calories in a single portion of the food but the manufaturer’s idea of a proportion may not be the same as yours.

Yous should use the calorie information provided on a product to determine if a certain food fits your daily calorie requirement. Usually, a man needs 2500 calories to maintain a healthy weight while a woman needs 2000 calories. Therefore ensure that you take only enough or less if you want to shed some pounds.

In order to burn calories, you should engage in physical activity that will use up body energy, the more vigorous the activity is, the more calories you will use which eventually leads to weight loss.

If you are looking for more detailed plan to lose weight fast, get in shape and get your dream body, then grab a free copy of my weight loss report now by signing up here.

10 Reasons why Fad Diets Suck

A Fad diet is a conventional diet that promises people fast results through simple methods. These diets are very tempting given that losing weight is a challenge to many people with most of them having a misconception that they can lose weight overnight.

The fact is fad diets are all hype and may cause you, even more, harm than good. It is much better to use a proven and healthy weight loss program that focus on long term results.

Below Are 10 Reasons why Fad Diets Suck:

  1. Unnecessary food restrictions -- Fad diets that promise quick weight loss will usually instruct you to eat more of one food type and restrict yourself from eating another food type. This could lead to an unbalanced diet. To address that, fad diets will usually recommend many supplements, but then again, many supplements might cause nutritional deficiencies.
  2. Against the fat level as recommended by the government -- Fad diets does not follow government recommendations for fat concentrations in the diet. Most fad diets will recommend high fat and low carb diet, which is not good for your health when taken long term. You will indeed lose weight but taking so much fat could lead to heart disease.
  3. Failure to address the root cause of weight gain -- The reason that fad diets are considered bad is that these diets do not address the root cause of the weight gain. You regain back the weight you lost at the end of the day!
  4. Expensive -- Some fad diets require people to take pills and drink potions which can be costly.
  5. Anti-exercises -- Any diet that promises you weight loss without counting your calories or doing exercise is a fad diet. These diets do not encourage weight loss patients to incorporate exercises into their programs.
  6. Elimination of healthy foods -- Usually, fad diets ask people to eliminate certain food groups from their diet because they are bad. Some of the foods are carbohydrates, dietary fiber, and essential fatty acids.
  7. Short term results -- Fad diets are just a temporary solution and will not make any permanent change to your figure and eating habits. In a few weeks time, you will regain all the weight as you will fall back to your old eating habits.
  8. Extremely unhealthy -- The short-term weight loss effects followed by weight gain is extremely unhealthy and may cause many diseases such as high blood pressure or coronary heart disease.
  9. Not motivating -- They will make you feel bad and guilty whenever you break the overly restrictive diet. After a few days of following the diet and restricting yourself of certain foods, you will start craving and start being bored and sad about your diet.
  10. Unbalanced diet -- Many fad diets do not give you a balanced intake of fruits and vegetables, which is important to keep yourself healthy.​


Irrespective of how good the fad diet advertisement is, don't fall for these diets, they will not help you in the long term. The only way to achieve weight loss is to eat moderately, eat a balanced diet, exercise, etc.

5 Easy Ways to Improve Your Fitness

Are you struggling to attain a perfect body fitness? Have you been exercising for months without any significant changes? To be physically fit, you need to eat well, exercise and sleep. It is all about leading a healthy, active, relaxed, and stress-free lifestyle that can help you achieve your goals.

1. Make sure that aerobic activity is a major part of your fitness routine.

Some people make the mistake of spending all of their time on strength training. However, in order to make your muscles look defined, you have to get rid of the fat which is hiding them. That is where cardio activity comes into play. So make sure that you engage in at least 30 minutes of aerobic activity each and every day.

In order to make your muscles look defined, you have to get rid of the fat which is hiding them.

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2. If you want to tighten you muscles be certain that you engage in strength training.

This will help you tighten up all of those lose areas once you get rid of the body fat. And at the same time make your body look slim, strong and healthy.

3. Remember to keep things fun.

Fitness should not be something that you dread. It should be something fun, so go ahead and engage in an activity that you enjoy. If walking on a treadmill at a gym is not your thing, try running or roller-blading outdoors.

4. Exercise is the key to improving your body fitness.

In fact, people who have an active lifestyle are seldom seen with unattractive figures. If you can manage simple workouts on a daily basis at home, or go to a gym regularly, then you will notice visible changes in your body fitness within a month.

Exercise helps in protecting your body from muscle loss. It increases the metabolism, improves blood circulation, and revitalizes the entire system.

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Yoga is a perfect way to achieve a perfect body fitness, and to relax your body. It helps you in overcoming the stiffness of your muscles and produces great agility in your body. If you want to trim specific areas of your body like tummy, thighs, biceps, then you can consult your trainer to guide you about the relevant postures, and exercises.

5. Finally, keep off from stress.

Stress factor does not directly affect our body fitness, but it alters our attitude towards life. It also affects our eating patterns. We neglect our exercise, proper diet, and stop thinking positively in life. We tend to starve either, or glutton on anything and everything especially on caffeine, chocolates, and colas.

3 Tips for Losing Weight The Healthy Way

Losing excess weight not only makes you look and feel good, but also significantly reduces your risk of getting diseases like obesity, diabetes, heart attack and high blood pressure.

There are numerous crash diets and over the top workout programs sold online that promise to help you loose weight fast, but most of them don’t work in the long term. If you’ve tried any of them and failed, don’t give up just yet.

There are numerous steps you can take to develop a healthy relationship with food and attain lasting weight loss. Here are 3 tips for losing weight healthily:

Introduce Changes Gradually

Our bodies use the foods we eat for energy. When you eat more food than your body requires for daily activities, the excess energy is stored as fat.

The more food you eat, the more fat your body stores and the more weight you’ll gain. To lose weight in a healthy way, it is very important that you gradually change your eating habits.

To lose weight in a healthy way, it is very important that you gradually change your eating habits.

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Making small changes here and there can make a big difference in the long run. So, if you are used to eating unhealthy foods, try cutting them out slowly and replacing them with healthier alternatives (vegetables, fruits, whole grains and lean meat). Swap snacks like biscuits, candy bars or potato chips for fruits such as an apple to ensure you remain fuller for longer.

Reduce Your Calorie Intake

Other than introducing healthier foods to your diet, you also need to limit the amount of food you eat to lose weight. A good starting point is cutting down on foods that have added sugar and refined carbohydrates like white bread, energy drinks and white rice among others.

A good starting point to losing weight is to cut down on foods that have added sugar and refined carbohydrates

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Aim to eat at least 300-500 calories less everyday, and you’ll be able to lose between 1-2 pounds per week. This may seem a bit slow, but it is more realistic and sustainable. Eat smaller portions of the foods you usually enjoy, and you’ll be able to lose weight for sure.

Increase Your Activity Level

Every time you exercise more than you usually do, but maintain your calorie intake, you’ll burn calories and fat. There are many physical activities you can do to increase your level of activity even if you don’t like going to the gym.

Simple weight loss - exercise more than usual, but maintain your calorie intake, you’ll burn calories and fat.

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This can be anything from using the stairs at work instead of the lift, watching your favorite TV programs while jogging on a tread mill or using a stationary bicycle, swimming, or taking longer walks than you usually do.

Wrap Up

The key to long-term weight loss is to eat less calories than your body needs, do physical activities that you enjoy regularly and make lifestyle changes that contribute to your overall health. Always remember that every extra step you take in the right direction brings you closer to achieving your weight loss goal.