How Many Calories To Burn To Lose Weight And Does Counting Calories To Lose Weight Works?

How many calories do we have to burn to lose weight and does counting calories to lose weight works?

Despite having all the diet plans, weight management is still about calories that you consume versus the ones that you burn off.

Calories are fuel for our body

In our food, calories are the energy. Our body requires energy and utilize the calories from the food we consume to keep functioning. The energy from calories fuels all our actions, from the little one such as fidgeting to the big one such as marathon running.

Calories are derive from carbohydrates, proteins and fats are nutrients and they are the main energy sources of our body. Each of them contain different level of energy. Carbohydrates and proteins contain approximately 4 calories for each gram while fats contain approximately 9 calories for each gram.

It doesn't matter where our calories originated, the calories we eat are either changed to physical energy or they are stored in our body as fat and they will stay that way until we use them. We use them by doing physical activities or we reduce our calorie intake so that our body draws reserved energy from our body.

Cutting our calories

Our weight is simply a balancing act. If we burn less calories than we consume than we will gain weight.

3,500 calories is approximately 0.45 kilogram fat, thus we must burn more than 3,500 calories than we consume to lose 0.45 kilogram. So when we cut 500 calories from our normal diet every day, we will lose approximately 0.45 kilogram a week because 7 days x 500 calories = 3,500 calories. However, it is not this simple, and we normally will lose a combination of water, fat and lean tissue and also because of the changes which occur in our body as a result of the weight loss, we might need to lessen our calorie intake to lose weight.

Cutting our calories is actually not to difficult. As a matter of fact, it is as simple as:

• Skip high-calorie and low-nutrition foods
• Swap high-calorie foods with low calorie foods
• Reduce food portion sizes

Skip high-calorie and low-nutrition foods

For a start, skip a few high-calorie foods like our morning latte, our soda during lunch or a bowl of ice cream after dinner. We should identify the foods which we can cut, or try change it with low-calorie food.

For example :-

• Change latte (16oz), about 250 calories to black coffee (16oz), 0 calories
• Change chocolate ice cream (1 cup), about 285 calories to strawberries (1 1/2 cups), about 70 calories
• Change lemon-lime soda (16oz), about 200 calories to sparkling water (16oz), 0 calories

Swap high-calorie foods with low calorie foods

When it comes to minimizing calories, a simple replacement can make a big difference. For example, we can save about 60 calories a glass just by simply drinking fat-free milk instead of whole milk.

For example :-

• Change whole milk (8oz), about 150 calories to skimmed milk (8oz), about 85 calories 
• Change regular-crust pepperoni pizza (1 slice), about 315 calories to grapes (1 2/3 cups), about 100 calories 
• Change ranch-flavored tortilla chips (3oz), about 425 calories to air-popped popcorn (3 1/2 cups), about 110 calories 

Reduce food portion sizes

How many calories we consume depends on our food portion. 2 slices of pizza means twice the calories. We normally underestimate how much we eat, especially when we dine out. A good way to control our calories is to control our food portions.

For example :-

• Reduce 8oz of orange juice, about 120 calories to 4oz, about 60 calories 
• Reduce 6 inch (73 grams) buttermilk pancake, about 175 calories to 4 inch (41 grams), about 85 calories 
• Reduce 1 1/2 cups of whole grain spaghetti, about 260 calories to 1/2 cups, about 85 calories 

Replacing our high-calorie foods with lower calorie foods as well as reducing our food portion sizes will help to cut our calories and reduce our weight. Add physical activities to our calories counting will help us to lose weight even more.

Low Calorie Diet-Mustard Plant With Crab Meat Sauce

There are many low calorie diets available on the internet. Today I am going to share with everyone a low calorie diet recipe called Mustard Plant With Crab Meat Sauce. This recipe is for four person amounting to 261kcal. So, one person will get 65 kcal. Here is the recipe for the low calorie diet:

Ingredient A

1 stalk mustard
150gm fresh crab meat
1 egg white

Ingredient B

200gm chicken stock
1 teaspoon salt
½ teaspoon sugar
½ teaspoon white pepper
½ teaspoon sesame oil
1 teaspoon potato stock

Method

1. Clean and cut the mustard to about an inch, then boil the cut mustard for about 5 minutes. Make you sure you do not over boil the mustard you will lose all its nutrients. When the mustard is done, drip dry it.

2. Boil the crab meat until it is cooked. When the crab meat is done, drip dry it.

3. Combine and mix well Ingredient B, egg white and the crab meat. This is the Crab Meat Sauce.

4. Arrange the mustard on a plat and pour the meat over it and serve.

The Nutrition Analysis for this diet are as follows:

4 Person

Energy - 261 kcal

Cholesterol - 10.4g
Protein - 31.3g
Fat - 15.3g

The mustard in this low calorie diet is also beneficial to your health in terms of its ability to help prevent hypertension, heart disease and cancer. It is also good for pregnant woman because it helps prevent anemia.

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Low Calorie Diets - The Cabbage Soup Diet Recipe

There are many low calorie diets recipes on the internet and one of the popular low calorie diets is the Cabbage Soup Diet. The Cabbage Soup Diet is able to make you lose 10 pounds in one week. The diet is extremely low in calories because you are only going to have cabbage soup, vegetables, fruits, skim milk and meat. No exercise is required in this diet.

Here is the recipe for the cabbage soup diet:

10 cups of water
1 package of soup mix
1 can of tomato juice
2 cubes of chicken stock
5 large onions (chopped)
2 green peppers (quartered)
2 cans of tomatoes (smashed)
4 carrots (diced)
1 cup of mushrooms (sliced)
1 celery bunch (chopped)
1/2 head of green cabbage
salt and pepper to taste



The diet plan is as follows:

Day 1- Cabbage Soup and fruits as much as you like. No bananas.
Day 2- Cabbage Soup and vegetables plus one potato with a little butter.
Day 3- Cabbage Soup and fruit and vegetables. No potatoes and bananas.
Day 4- Cabbage Soup and up to 8 bananas and unlimited amount of skimmed milk.
Day 5- Cabbage Soup and up to 20 oz of beef and up to 6 tomatoes.
Day 6- Cabbage Soup and as much beef and vegetables. No potatoes.
Day 7- Cabbage Soup and brown rice, vegetables (excluding potatoes) and fruit juice without the sugar.

After the seventh day you should rest for 2 weeks before commencing again with another 7 days of the diet.

The cabbage soup diet is not suitable long term weight loss because it does not concentrate on balanced nutrition, exercise and personal motivation. It is good for short term weight loss whereby losing 10 pounds in a week is achievable.

Bear in mind that low calorie diets are not the answer to healthy weight loss and it also not a permanent solution for weight loss.

Low Calorie Diets Do Not Make You Lose Weight

If you are trying to lose weight, you must have tried many diets but to no avail. Many diets that are available in the market require you to eat less calories. But is this the way to lose weight? Low calorie diets may work in a short period of time, but not in the long run due to the fact that our body need certain amount of calories to survive.

These diets do not work because when your meal is low in calories, you harm you body by slowing down it’s fat burning sources, which basically means you are not helping your body to burn fat and lose weight. You may lose weight in the first week but this weight loss will stop rapidly.



Low calorie diets are not the efficient way to lose weight permanently. You should end the usage of low calorie diets and replace with a way that will make you eat healthy foods and at the same time make you lose weight.

A diet plan that will make you lose weight is a plan that allows you to eat at the exact time daily and allows you to have at least 4 meals. Eating at the exact time and eating a minimum of 4 meals shall increase your metabolism thus making you burn more fat. In short you get to eat your healthy foods, have the essential vitamins as well as minerals that your body require and lose weight.

You could easily lose weight if you have the right diet plan. Each of us are different compared to one another, so it is best for you to scrutinize all of today’s existing diet plans, to see whether they suit you.

Significantly reduce your weight by avoiding low calorie diets and check out this dieting breakthrough which shall make you lose 9 pounds in 11 days.