Why Your Calorie Math is Wrong - Better Solutions for Weight Loss
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- čas přidán 25. 07. 2024
- PDF guide here: www.yogabody.com/calorie-coun...
Do you currently weigh more than you’d like to? Are you considering calorie counting to lose weight? Before you start, there are some important things you need to consider.
Weight gain can almost always be explained by energy balance theory. The law of thermodynamics dictates that if you eat more calories than you burn, you'll likely gain weight. Conversely, if you burn more calories than you eat, you'll likely lose weight. There are many challenges to weight loss, but a fundamental challenge is that while calories absolutely count, it’s very difficult to accurately count them on the way in and on the way out.
Why? Because some variables can make calorie math more complex than you might think, screwing up your calculations and impacting your weight loss efforts. Even if your calorie math is excellent, you still likely have an error rate of 10-20 percent - enough to derail your efforts.
In this video I’ll share five calorie variables you’re probably not aware of that can mess up your math, plus five effective alternative solutions to calorie counting that could make your weight loss journey more successful. Let’s get started!
VIDEO CONTENTS
00:00 Counting calories
00:05 Calorie math
00:27 Calorie math variables
00:36 Food labels
00:57 Fitness trackers
01:22 Basal metabolic rate
02:42 Protein
03:13 Metabolized energy
05:02 Non-calorie counting tips
05:08 Whole foods
06:18 Counting carbohydrates
08:22 Eating protein first
09:37 Strength training
11:00 Walking after meals
DISCLAIMER - this video is for educational purposes only. If you’re on medication, please discuss dietary changes with your doctor before starting any new approach.
WHAT IS CALORIE MATH?
Calorie math is the calculation of energy balance in the human body. It's based on the principle that the calories you consume from food must equal the calories you expend through activities and bodily functions to maintain your weight.
Consuming more calories than you burn leads to weight gain, while consuming fewer calories leads to weight loss. This balance is influenced by different factors including metabolism, physical activity, and the nutritional content of the foods that you eat.
WHAT WE’LL COVER
* Why accurate calorie counting is impossible
* 5 calorie variables to consider
* 5 alternatives to calorie-counting
WANT MORE?
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#Calories #WeightLoss #Dieting
You are the "Alton Brown" of fitness and health. A rare teacher who includes the "why"- thank you!!!!
Thanks for your support!
weight struggles post-kids were real, but Aspect Health made a change. watched this video on calorie counting complexities, resonates with my journey. focusing on whole foods and small adjustments made a difference. anyone else find these tips helpful?
fantastic video Lucas!! very helpful, insightful and precise. Thank you for sharing these insights
Thanks for the support!
Thank you for being a part of our journey to good health
You're most welcome @Guidcatj3334!
- YOGABODY Team
Great tips. Thank you very much and have a Wonderful and Blessed New Year!
Thanks a bunch for your appreciation @janicemyrick7869!
- YOGABODY Team
Great advice! My mom who doesn’t do any exercise got excited about the info and is willing to try the pushups/squats workout. Thanks, Lucas!
@eirash19 - Thanks so much for your support!
- YOGABODY Team
This is great Lucas, thanks 🙏🏼
Thank you and you're welcome!
- YOGABODY Team
This was very helpful. Thank you!
Thanks a bunch for your appreciation @melw9147!
- YOGABODY Team
incredibly well put together. thank you so much. I'm happy with my body but putting protein first and counting my carbs alone seem so intuitive and easy to maintain
Thanks a bunch for your appreciation @w.w.walnut8400!
- YOGABODY Team
Thanks for the info and tips
Glad it helped!
- YOGABODY Team
Thank you for this information. It's very timely considering I'm currently reading "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease" by Dr. Robert Lustig. He reminds throughout that "a calorie is not a calorie." He explains the science about all the things that happen when we consume food. Also, highlighting the food production and consumption that has changed in the past 30 years(published in 2012) to the detriment of our health.
You're most welcome @bbmiller412!
- YOGABODY Team
Thank you so much for sharing wellbeing! I love the care that you put into explaining this thighs, gracias!
You're welcome!
- YOGABODY Team
Sounds manageable
Thank you 🙏
You're most welcome!
- YOGABODY Team
I'm not planning to loose weight but still this video has valuable information regarding health and a few facts why counting calories could be an incorrect approach to manage your weight. Thanks!
@beto.aveiga - Thanks so much for your support!
- YOGABODY Team
Calorie math is pretty simple, but not easy.
Start by counting calories for a month - don’t change your diet or exercise program and track your weight. See if your estimate of calories in vs calories out matches the actual data, and adjust as needed.
Cut your calories by 15-20%, and set a protein goal of at least 0.5-0.75 g/lb of current body weight if you’re not doing a lot of exercise, and 0.75 -1 g/lb if you are. Split your protein between 4 roughly equally sized portions throughout the day. Fill in the rest with carbs and fat. To make sure you don’t lose activity (and drop your basal metabolic weight) when you’re in a calorie deficit, make sure you’re sticking to the same number of steps as before you started, and keep your exercise regimen about the same.
Once you figure out the numbers: max calories, min protein, and number of steps, you just need to track those three things. It’s easy and you won’t be starving. Track for a month and see if your actual weight loss is in line with your estimates. (Just use 3500 cal/lb.) Make small adjustments as suggested by the data.
Be wary of starting a strength program when you’re dieting - your body wants a caloric excess to build and repair muscle, but you’re in a caloric deficit. That can make hunger worse and recovery tougher. Focus on keeping the number of steps the same as before rather than trying to increase strength or muscle mass.
5 sets of 10 push ups are quite a workout, I doubt many people who don't go to the gym can do that
Then they can do 3 sets, the information it’s extreme helpful though.
I am 45 years old physician.
I used to be physically very active before my spinal trauma (lumbar fracture), I was even a master of quite intensive yoga classes 3-5 times a week. After trauma I stopped almost all my exercises for 4 years. Of course, I gained weight!.. And I decided to start "little by little", with no pushing myself "through the pain". So at first I did only 10 push ups from the bench in a park and 10 squats (holding the same bench support). In two weeks I was able to do 2-3 sets of same 10 pushups and squats, and in two months - 20 pushups and 30 squats without rest.
Now I aim to do 50 pushups and 50 squats with a bench, later - without it (starting again from 10+10 and growing myself towards 50+50).
I even hope to do 30-50 pushups from the ground (like I used to do before trauma) and 140 squats with no rest! We just need time and wise action plan... - like Yoga Body is suggesting! 💗
I like Yoga Body videos very much! - I even recommend it to my English speaking patients, because this guy is really clever, easy to understand and worth trusting with all my medicine and yoga knowledges and practice in 20 years! 👍👍👍👌!
Thank you so much for your lovely feedback and recommendation.
- YOGABODY Team
I started by doing 5 against the counter each time I'd wait for the printer at work. By the end of the day I'd have the total amount. The easier the countertop pushups became, the lower to the ground I'd go. It has been a progression. I'm still not great at pushups but I'm getting there
I would love to be able to do some of the exercises but will have to wait for a while as I have just had hip replacement surgery. Have you also thought about writing a book on food nutrition? Any help for the over 75's? Your videos are always so informative. Thank you.
Thank you for your kind words and feedback on our videos. We'll keep your suggestion of a nutrition book in mind for the future. For 75s, the exercises can really depend on your activity level but for starters, it might be safe and good if you start with leg lifts while sitting down or a standing march while holding onto a sturdy table. Hope it helps.
- YOGABODY Team
Thanks!
Thank you for your support!
- YOGABODY Team
Thank you for your videos!
I would like to drop 25 pounds of weight gained recently after injuries, and am certainly excited about trying your suggestions. I know I will stumble a little though when executing the carbohydrate strategy. Do you mean the carbohydrate content of the food itself, as in the labeled amount? Are you saying to look at the weight of foods which people traditionally think of as grain or sugar? Something else? For example, the image shows milk in the protein category, even though a cup of milk has about the same grams of carbohydrate as a slice of bread. Fruits also tend to have a significant carbohydrate content.
Thanks again!
Hello Susan - yes, if you count your net carbs (all carbs less fiber) on a daily basis, it's a very simple formula that can be useful.
Happy New Year🎉
Happy New Year!
- YOGABODY Team
PDF guide here: www.yogabody.com/calorie-counting-youtube
Great advices! I'm just wondering which streinght exercise I can do bcs I have one bulging herniated disc in S1, L4,L5. ❤
Thanks! Best to check with your doctor if you suffer from any medical condition to ensure your safety.
- YOGABODY Team
Hi Lucas! When you suggest to count carbs it seems you mean only starchy and sugary foods. What about healthy carbs like fruit, vegetables, dairy and beans? Should those be counted, too? Thanks!
Counting carbs includes all sources, but focusing on whole, nutrient-dense foods like fruits, vegetables, and legumes is important for overall health.
- YOGABODY Team
To control glucose spikes and that helps with appetite and cravings. I eat all of my fiber foods like vegetables first and then I eat protein and then I eat starches. It's changed the way I eat and I never have cravings anymore
That's a great strategy. Mindful eating does make wonders for our health and nutrition. Keep it up! - YOGABODY Team
Спасибо! Очень много полезной информации. В отличие от многих американцев, вы говорите четко и по делу, не повторяя сто вариантов одной и той же мысли :)
Thanks for the kind words!
Which protein powder would you recommend?
We don't have any specific brand that we recommend.
- YOGABODY Team
I don't count calories. I follow Zoe. I eat lots of avocado and olive oil. I eat lots of food. I've lost 30kg so far.
Why specifically pea protein for the plant based one?
Pea protein contains all nine essential amino acids, making it a complete protein source, similar to animal-based proteins. This is important for supporting overall health and muscle growth. Also easy to digest and versatile to use for cooking. Hope it helps. - YOGABODY Team
So Calorie Math = Beer Math
Yo what's up bro
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