Obese Britain Summer 2015.pdf

So should we stop calorie counting altogether?
It might not be time to throw the towel in just
yet, but it may well be time to sharpen your
know how of why calories in food simply
aren’t equal.
Eat food that you know is good for
you (without counting the calories)
Instead of having a very small portion of
junk food for breakfast, try having a larger
breakfast that consists of healthier foods. The
calorie count might be the same in both meals,
but the effect on your body will almost certainly
be different. Using a disproportionate amount
of your calorie ‘allowance’ on unhealthy
foods is a surefire way to end up with energy
highs and lows triggered by insulin surges
and crashes that will leave you stressed,
exhausted and miserable. And when you’re
feeling down, you’re that much more likely to
reach for another quick fix treat such as your
favourite muffin.
Don’t neglect the ‘calories burned’
part of the equation
Your metabolism, broadly speaking, is the
way that your body burns calories in order to
give your body the energy that it needs. When
you do physical activity, your body uses more
energy than when you are resting, so the more
exercise you do, the more calories your body
burns. Not only that, but strength training
exercise has a positive effect on your post
workout calorie after burn. By increasing your
muscle density via weight bearing exercise,
you also improve the rate your body burns
calories when you are resting too. Provided
that you can commit to exercising at least
three times a week, you are likely to see an
improvement in your overall metabolic rate.
Eat smaller portions of food - except
for vegetables!
Whether you have a large plate of food in
front of you or a small one, you’re likely to
finish that portion. The problem is that people
tend to have portions that are too big, rather
than too small. If you reduce the size of your
plate (and don’t go back for second helpings!)
you’ll naturally eat much less over the course
of a month. If you’re still unsure about the
amount of food you should be consuming, use
your clenched fist as a guideline to indicate
one portion. The exception to the rule are
vegetables, you can generally eat as many of
these as you like and not gain weight! For an
extra health boost, eat a rainbow of different
coloured vegetables for a diet that’s rich in
antioxidants and contributes a positive impact
on immunity.
In summary, remember that calorie counting
is just one tool that you can use to lose weight,
but it doesn’t tell the whole story. The type of
calorie that you consume is just as important
as the number of them. Combine this with
a little daily exercise and it’s win-win all
the way!
ABOUT THE AUTHOR
Peter Lemon is the Director
of the Academy of Fitness
Professionals, a leading
provider of REPS accredited
fitness instructor and personal trainer courses.
Photograph: iStock
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