Counting calories to lose weight? (Calorie Counting) - Things you need to know!

Have you started counting calories in your diet to lose weight? Like many people, do you feel like this is a bit difficult and that the results are not as quick as you think? It's normal to feel that way. In fact, counting calories is not as simple as black and white. So today, let's talk about the truth about calorie counting, how to do it correctly, and what mistakes we can make when it comes to it.

First of all, what is a calorie?

Simply put, a calorie is a unit of energy. Just like a car needs gasoline to run, our bodies need energy to work, breathe, think, and walk. We get this energy from the food we eat. Just as the energy in the food we eat is measured by calories, the energy our body expends is also measured by calories.

But here we need to know something else. That is about "empty calories" . Some drinks, sweets, and some fast foods (junk food) contain these empty calories. That is, although they give your body energy, they do not provide any nutritional value - that is, vitamins, minerals, proteins, etc. Therefore, this energy is quickly lost, and hunger arises again.

Remember, it's not just the number of calories that matters, but also what kind of food those calories come from.

Don't expect to lose weight immediately after cutting calories.

Many people think, "If I reduce the amount of calories I eat, I will definitely lose weight." While this is theoretically true, our bodies work in a more complicated way. When you suddenly reduce the amount of food you eat, your body does not immediately lose weight.

Why is that happening?

• The first thing you lose is water: If you lose a little weight in the first few days of cutting calories, it's probably not from burning fat. It's because you're losing unnecessary fluid retention. That's a good thing, but it's not real weight loss.

• Metabolic Adaptation: Think of your body as a smart manager. When you reduce the amount of energy you consume (calories), your body makes the most of what it has and reduces the amount of energy it wastes. This means that your metabolism slows down a bit. This is called Metabolic Adaptation . This is why you may not lose weight as quickly as you think.

• Exercise and Muscle: If you're exercising while you're controlling your calories, that's a great thing. Exercise burns calories and builds muscle . The important thing here is that muscle weighs more than fat.So, while you're exercising, the scale may not change much. But don't worry about it. Because your body fat is decreasing, and healthy muscle is being built in its place. That means your body shape, strength, and overall health are improving.

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Do's and don'ts when counting calories

To make this journey a success, we need to follow certain things and also avoid certain mistakes.

So, how do you lose weight successfully?

Now you understand that this is not just a numbers game. Successful and healthy weight loss is a lifestyle change. It is not a temporary 'diet'.

The most important thing is to eat a balanced diet . That means preparing meals that provide your body with the right amounts of protein, carbohydrates, fats, vitamins, and minerals. Counting calories can help with this, but don't make that your only goal.

You don't have to go through this journey alone. There is a diet and exercise plan that is best for you based on your age, height, health, and activity level. Therefore, it is safest and most effective to talk to your doctor before starting something like this, and seek the advice of a dietitian if necessary.