COUNTING CALORIES: Is It Necessary?

Google the internet, read the latest weight loss books or enter the world of computer gadgets that offer guidance through electronic technology and you will see the following three answers to, “should we count calories?”

1. No, it is unnecessary

2. Yes, it helps us understand our caloric needs

3. Maybe, if it helps you attain your goals

When all of the above choices provide successful solutions to different people, it should be very clear that the answer depends specifically on the individual and their ability to comply. Most people OPPOSE calorie counting because it requires effort, discipline, time, and comes with a learning curve. A better question to ask is, “when people learn how to count calories (and macronutrients {proteins, carbohydrates and fats}) and COMPLY by following the recommended calories, do they achieve better results LONG TERM? Studies reveal the same three answers as above.

1. Yes

2. No

3. Maybe

This translates into the pseudo-scientific answer, “IT DEPENDS.” As frustrating as this answer may sound, it is my experience that people searching for BETTER HEALTH are more inclined to succeed in achieving weight loss for the long term than those focused on actual weight loss and/or appearance. Once again, this differentiates between a “WANT” and a “PURPOSE.” A person who wants to lose weight to go to a high school reunion versus a person who wants to lose weight to regain NORMAL blood pressure without medication or NORMAL blood sugar without diabetic medication both share a similar “want”, however, with very different “purposes.” Once the reunion ends, what motivates the long term changes? “PURPOSE” provides the long term meaning behind the need for weight loss. A goal for better health is an ongoing project until the day we die. The source of motivation behind “PURPOSE” is the changing dynamic in quality living. Purposeful living provides a potential for freedom that simply “WANTING” can’t. Our wanting has not been able to successfully alter our patterns in life. We remain “attached” to the ball and chain (also known as the medicine cabinet) requiring this medication 2 hours after eating and this medication on an empty stomach and this medication with meals and this medication in the morning only or the evening just before bed. Every morning we are reminded how compromised our health is as we begin another day with a pill or powder that our doctors prescribe month after month.  Are these prescriptions designed to fix the ROOT CAUSE of our problems or maintain a chronic state of reduced health? If this reality doesn’t create a need for re-evaluating your current path in life, what about the side effects including WEIGHT GAIN? To change this path we need to learn to rely on ourselves. We need to turn to professionals for guidance rather than expecting them to take full responsibility to change us.

(1) In the beginning of the journey to weight loss, I encourage calorie counting. As we learn and understand the facts that work with our own bodies, the counting of calories may no longer be needed. When establishing a foundation of understanding, the basics must be understood and applied to achieve success. How can we reduce the “pain” of the learning curve? Use technology to reduce the time and effort required to understand your calories and macronutrients. There are many FREE programs that allow you to enter your foods which calculate for you the calories and macronutrients. To succeed, you must be willing to enter ALL foods EVERY DAY. If you make poor choices, be accountable to yourself by entering them in your program anyway. Do not restart your diary the next day in hopes of doing better. Without accountability there is reduced motivation.

(2) The next step is learning if a food is a Protein, Carbohydrate or Fat. To make this simple, I suggest we look at ALL foods as only ONE macronutrient. Look at the label on your food and see how many grams of proteins, carbohydrates and fats are found in 1 serving. Whichever one has the greatest number of grams, identify the food as ONLY that 1 macronutrient. For example: Peanut Butter, (Protein 8g, Carbohydrates 6g, Fat 16g) I am recommending you view this product as a source of FAT ONLY. You can easily make lists of foods you eat on a regular basis and place them in the appropriate category based on the above concept. This will make it much easier to determine the best food choices as the day progresses. NOTE: ALWAYS CONSULT WITH YOUR LICENSED HEALTHCARE PROFESSION BEFORE FOLLOWING ANY SUGGESTIONS IN THIS ARTICLE. I suggest starting with a 30% protein, 40% carbs, 30% fat goal. Google each category for a list of healthy foods and create a list for each category.

(3) Always drink water BEFORE and AFTER each meal. Minimize fluid intake with the meal. This will teach you to chew your food more thoroughly helping with digestion. It is recommended that you consume 1/2 your weight in ounces each day. (Ex. a person weighing 200lbs should consume 100oz. of water.) If you want to lose weight you must rid your body of toxins and allow for the proper elimination of waste product. Dehydration competes with weight loss!

(4) Always consume a full meal with all the water recommended before turning to foods of lesser quality for taste and comfort. Counting calories does NOT mean giving up pizza, hamburgers, ice cream, etc…; it means incorporating them to satisfy personal needs WITHOUT compromising the nutritional needs of the body. By eating a full healthy meal FIRST, you will experience less need for poorer food choices WITHOUT a sense of deprivation! You will begin to push less healthy food away, because your body will be satisfied and reduce the hormonal cravings typically experienced.

(5) Search for PURPOSE and PASSION in life. The more meaning you finding in life, the less important food becomes. Happier people generally love themselves and treat themselves well.

(6) Finally, get on the scale each and every morning. Don’t worry if it has gone up or down from day to day. Water retention is a common cause of weight gain. At the end of the week, add the seven weight measurements from each day and divide by 7. This will provide a weekly average. Comparing week to week is much more accurate and motivating than day to day.

As a physician who has worked with many patients for many years I welcome any questions you may have to help you overcome the hurdles that have existed until now. This approach does not limit food choices. It provides guidance and educates the individual to provide a broader picture that compares beliefs with reality. Most people grossly under estimate their calorie intake. Learning what macronutrient each food represents and having the technology (free application or computer program) to do all the math makes this a realistic approach to long term success.

Tags: emotions, happiness, health, success, water, weight loss