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What is a calorie? Simply put, a calorie is a measure of heat energy; specifically the amount of heat necessary to raise the temperature of one liter of water one degree Centigrade. Calories taken in as food are used for energy (as in resting metabolism or exercise) or if unused, are stored (as fat). The body can then use stored calories for energy when calorie consumption is not sufficient. Calories add up, and very quickly! We know that every calorie we eat that isn’t used for energy is stored as fat. For every 3,500 calories that you eat beyond what you use for energy, you will gain one pound of fat. On the other hand, creating a calorie deficit of 3,500 calories a week allows you to lose a pound of fat in a week. To put this in perspective: cutting out only 1,750 calories per week (or 250 calories per day) will amount to a weight loss of 26 pounds in a year! If you take in too few calories, that is, less than what your body needs to support its resting systems and functions, you can put your body in an unhealthy state. Your body needs food energy for normal everyday functioning. A sensible approach to losing weight is to reduce your calorie intake 500 to 1,000 calories below your daily expenditure. By including exercise as a part of your daily routine, you will still be taking in the appropriate amount of calories for necessary body functions, yet create a calorie deficit which will promote the loss of body fat. McArdle, W., Katch, F., and Katch, V. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th Edition. Baltimore: Williams & Wilkins, 1996. |
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