What's a calorie? A unit of energy, to put it really simply. When it comes to successful weight loss, keeping track of calories is important. Many of my clients want to lose weight, and to do so they need to consume fewer calories than they burn over time.
One pound of body weight is equal to 3,500 calories. So to lose one pound of weight, you would need to consume 3,500 fewer calories than you use. One to two pounds a week is what is generally recommended for permanent weight loss. That would require the client to consume an average of 500 ~ 1,000 calories less each day than they burn.
I'm still surprised when a new client doesn't know this, because I'd been on some sort of diet off and on for YEARS. Drove me crazy. I just thought "one pound is 3,500 calories" was common knowledge, but it's not. I don't count calories or diet today, but I know how to and help my clients understand how it all works.
One of my favorite apps is "MyFitnessPal". I used this app to calculate the nutritional value of my "Modified Baked Chicken" recipe in an earlier blog. I just plugged plug in the ingredients and number of servings, and the MyFitnessPal did the rest. Check it out!
Now, with regards to the title of this blog, don't ask me how many calories are in a piece of Tiramisu (my favorite dessert). Because I don't want to know! I might have a piece on my birthday, and want to enjoy every bite...
To make a lighter version of the recipe blogged earlier, this is what I do!
8 chicken thighs (boneless, skinless)
3 tablespoons butter
3 tablespoons mustard
1/2 cup fresh bread crumbs (I like panko)
1/2 cup shredded Parmesan cheese
2 tablespoons parsley, minced; salt and pepper to taste
Follow directions posted earlier! Nutritional facts: servings: 8; calories: 247; fat: 14 grams; sodium: 257; protein: 24.2 grams. Great protein source!!!
One of the first questions I'll ask a client is how they're sleeping. Why? Lots of reasons, including successful weight management and a healthy metabolism. When our bodies are lacking sleep, we are physically "stressed"; I've got detailed information on the science behind it, but I am SO TIRED I'm going to take a nap with Tina, my dog. In a nutshell, our bodies crave carbohydrates to try to "wake up"; a sleep deprived body stores and holds onto body fat, and after my nap I'll be more clear-headed and explain this better!
Becky Vanderwoude is an ACE-certified Personal Trainer and Health Coach in Chapel Hill, NC.