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Caloric Quality for Healthy Weight Loss

calories for weight loss

A friend recently asked me about “the calories in vs. the calories out” formula for losing weight. Essentially, this formula is exactly what individuals need to follow to lower their body weight. As long as you do not exceed your caloric output with your caloric intake, you will either maintain or lose weight depending on the deficit. In other words, if your caloric output exceeds your caloric input, you will see weight loss.

Here is an example:

Calories in (what an individual eats) = 1800 cal
Calories out (what an individual expends during daily activity and exercise, etc.) = 2300 cal

This equals a deficit of 500 calories (2300 cal – 1800 cal). If this individual were to continue this pattern over a week they would have a deficit of 3500 calories (500 cal x 7 days) that equates to nearly 1 pound.

This is a safe amount of weight to lose in a week.

Now, the question my friend had regarding this topic was the following:

“What if I were to eat 1800 calories a day of anything (chips, pop, and cookies instead of healthy food), would I still lose weight if I continued to maintain my caloric output of 2300 calories?”

The answer is yes.

Now please don’t think I am promoting this…certainly not…and here are a few reasons why:

  1. You will miss out on vital nutrients and minerals by not eating certain foods.
  2. You will not be able to create lean muscle mass (which helps you burn calories and is essential for strength and injury prevention…)
  3. You will not have the energy to perform daily activities such as walking or playing with your children, etc. because you will not have enough food in your body to function (1800 calories of healthy food is a great deal of food (about 6 smaller meals)…1800 calories of unhealthy food equals about one meal…and you will feel hungry about an hour after you eat it.)
  4. You will certainly not have the energy or the motivation to workout because you will feel lethargic and grumpy due to the lack of food (and quality).

These are just a few reasons why this approach is not wise.

As you can see, losing weight is all about math. At Acacia Fitness we can show you what the correct portions of food look like, and help you make healthy choices that will compliment your hard efforts during your workouts. By having both components in tact, you will not only see results faster, but you will also be able to maintain your efforts. We want to give you all the tools necessary to make your healthy weight loss successful…for the rest of your life! Our goal is not to train you forever; it is to train you to help yourself.


What is Healthy Weight Loss?

There are a number of options today on how to lose weight. Frozen meal plans, herbal pills, injections, surgery, fad diets (such as low carbohydrate meal plans), low calorie or low fat food options, sugar substitutes, weight loss bars, fat trapper pills, etc…

The truth is many of these options above will help you lose weight. The question you want to ask is: how long can I sustain this way of life, and is it healthy?

Finding an answer to this question is of utmost importance when creating a healthy weight loss plan. The statistics say that 80% of people that lose the weight they want to lose gain it back (and often more) within 5 years. The reason for this is simply because many weight loss programs are not maintainable or healthy. fitnessanddietOften these options are expensive, they usually focus on diet and very little on exercise, they can leave people feeling deprived and therefore can lead to binging, many of the diets exclude or limit important food groups such as carbohydrates (which are vital for energy), and many do not educate individuals on how to lose weight and keep it off themselves. There becomes a dependency on the products and or the services. We are simply not meant to live this way. Eating has become so complicated…low carbohydrate, no carbohydrate, no sugar, sugar substitutes, low calorie, low fat, no fat…what are we doing to ourselves?!

Losing weight is actually a very simple formula: energy out must exceed energy in.

In other words, we need to consume fewer calories than we are expending, or we need to expend more calories than we are consuming. The only way to do this is to eat better choices, exercise, or do both together for faster/more maintainable results. With proper education and instruction, everyone can do this. It might take a bit longer than some of the “magic pills or surgery”, but you will be able to maintain the weight loss benefits for the remainder of you life, and in addition, you will feel better and be healthier for it.

At Acacia Fitness we are dedicated to educating and empowering you on how to lead such a lifestyle. There are several tips in the fitness and nutrition industries that yield huge returns. We are happy to share as much information as you like! We can help you create your healthy weight loss plan.

If you have any questions about this topic or any other fitness related topic, please do not hesitate to call us at Acacia Fitness. We are here to help!