Counting Calories Is A Ridiculous Way To Try And Lose Weight | Think | NBC News
So you've never been wrong. Why are we counting calories and not losing weight?
Expert of the Championship wellness coach Andrey Semeshov explains why we count all food, adhere to BJU and do not lose weight.
You can lose weight in different ways. Trivial calorie counting is the most effective method. I put it in second place right after throwing out the refrigerator and sewing up my mouth.
Doing arithmetic, weighing home dishes or interrogating the waiter. How many grams are there in a salad? not the most exciting activities. However, the very first results in the form of minus 1-3 centimeters at the waist give additional motivation. Further, the calculation of calories, especially since today this process is automated, well, almost entirely, it takes five minutes a day. Take a week or two to make sure that all these manipulations are not in vain.
But here's what to do if you count all proteins, fats and carbohydrates, do you write down, keep the required amount of calories per day, and your figure does not change? Or, worse, the volumes increase.
Don't rush to blame the calorie calculation method or give up on yourself because of the wide bone and my family is all overweight. 99 percent that you are just fooling yourself a little. And despite the belief that you fix absolutely all food, you are wrong.
Back in 1995, the American Dietetic Association told about an interesting experiment. For three years, scientists have observed ten people who were overweight and dreamed of losing weight. They stated that they eat no more than 1200 calories a day, but nothing happens. Here's a riddle. However, control observations revealed that the actual level of consumption by all experimental subjects was underestimated by at least two, or even three times! At the same time, they overestimated their physical activity by about the same. Moreover, it was not about some kind of deliberate deception. Everyone sincerely believed that they eat very little, move a lot, but nothing happens.
20 years later, in 2015, a New Zealand scientist from the University of Auckland, too, became curious about how people manage to count calories, follow recommendations, but at the same time remain in their weight at best. 40 volunteers volunteered to help them and agreed to wear their cameras during the day. So when the food diaries of the subjects were compared with the records, it turned out that up to 58% of calories slipped past the diaries. Most often, such imperceptible eating up happened in the interval between lunch and dinner (this is the very thing - I just drank tea with my colleagues). The lion's share of invisible calories came from snacks, condiments and drinks.
With some practice, I can show with examples how this can happen.
- Breakfast. Scrambled eggs, toast with butter - everything is clear here. No questions. Unless someone takes into account the oil when frying, someone does not. But in any case, this is literally a drop in the ocean. Further - to the car and to work. At the gas station - coffee to go to still wake up at the beginning of the workday. But who drinks black coffee? Cappuccino tastes better. But coffee is a zero-calorie product, everyone knows. Therefore, 300 grams of milk with a fat content of 3.2 percent, often with caramel syrup, fly past the checkout - and here they are the first +244 calories. By the way, if you really drink black coffee, but just tint it with cream, don't flatter yourself either. 100+ calories including, well, a little more sugar provided.
- Lunch. Well-calculated salad, soup and goulash with buckwheat. But here's a compote (+100 kcal) or a couple of spoons of honey in tea (~ 130 kcal) ...
- At dinner we tend not to notice, for example, a portion of ketchup (30-50 kcal), a slice of bread (+ 50-60 kcal).
These risk groups, like mothers who eat from a plate after a child; housewives who take samples from all dishes.
I do not presume that the method of calculating calories is suitable for absolutely everyone. Still, it's a little boring, although in conversations I am ready to endlessly defend my point of view: the pluses overlap the minuses many times. After all, there are so many options for how you can otherwise limit calories. Here and intuitive nutrition, and various diets (keto, Dukan and others like them), and visual methods (a portion of meat - from the palm without fingers) and a bunch of other things. But if you already started counting calories and suddenly do not lose weight, then ... Start counting ALL calories. You will most likely be very surprised.
Top 5 Calorie Negatives
- honey, syrup in coffee;
- sauces and dressings;
- fruit drinks, juices, compotes;
- lollipops, cookies, small chocolates.