The official definition of a calorie is "...the amount of heat needed to raise the temperature of a liter of water 1 degree (DHHS)." But if that's a little too scientific for you, think of it this way...
A calorie isn't actually a tangible thing, it's a unit of measurement.
A calorie measures the energy in food and beverages we take in. We all need that energy to live. Everything we do relies on the energy that comes in the form of calories.
The food we eat becomes the fuel that runs our bodies. Drinks also contain calories; sodas, for example, are referred to as "empty calories" meaning they carry no other nutritional value; but the calories definitely still count.
No matter the form of your calories ... if you "overload your tank" you will find yourself gaining weight.
Understanding caloric needs is an integral part of weight loss. Research over the years has proven -- whether diets focus on fat or carbs -- that calories still count. Why? Regardless of what diet you're following, if you take in more calories than you need ... you gain weight.
The daily recommended caloric intake for the average American maintaining their weight is 2,000 calories, give or take a few: Men can eat a little more, women, less. Your specific, individual calorie needs depend on several factors such as your activity level and metabolism.
Where are Calories?
Calories are found in four components of foods. They are:
- fat,
- carbohydrates,
- protein and
- alcohol (i.e., sugar).
Fat contains twice the calories of carbohydrates or protein.
Are All Calories the Same?
It depends on who you ask. The overwhelming response among experts over the years has been a "calorie is a calorie is a calorie", that, no matter where your calorie comes from, it doesn't work any differently.
There is a bit of controversy about whether or not a calorie's value can vary among particular foods or when people follow a certain diet.
In a study that appeared in the professional publication, Nutrition Journal, "'A calorie is a calorie' violates the second law of thermodynamics," researchers go so far as to say that the "calorie is a calorie" theory is completely untrue and is an "old idea" that has helped to continue the obesity epidemic.
But until medical science can prove there are different types of calories that bring different results, it's safe to assume that there aren't any variations.
How do Calories Get Stored as Fat?
We all have a basal caloric need that our bodies require each day to provide its minimum functions, including keeping our organs running.
When you are in excess of that, your body doesn't have any choice but to do something with those extra calories. It puts them in storage in the form of fat.
In other words, calories turn into fat when they're sitting around doing nothing. When you have taken in 3,500 calories above your caloric needs ... you gain a pound.
Learn to Count Calories and You'll Lose WeightIt follows that if it takes 3,500 extra calories to gain a pound, all it takes is to cut 3,500 calories to lose one. This is best achieved by
Reducing your caloric intake by and/or burning a total of 500 calories a day will lead to an average of one pound lost each week, a healthy and sustainable rate at which to lose weight. The most important thing to remember is to not cut calories too drastically. Not only can it "backfire" and actually prevent weight loss, doing so puts your health at risk.
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