Losing weight can be a challenging and daunting task. There are numerous approaches and methods to help individuals lose weight, but one of the most effective and evidence-based methods is tracking calories. Counting calories involves monitoring the number of calories consumed and burned through physical activity. In this article, we will explore the benefits of tracking calories when losing weight, supported by scientific data and references.
1. Helps to Create a Calorie Deficit
Losing weight means burning more calories than you consume. Tracking calories can help create a calorie deficit by understanding how much energy you consume in a day. Studies show that self-monitoring, including tracking calories, leads to greater weight loss in overweight and obese individuals
2. Provides Awareness of Eating Habits
Tracking calories helps identify patterns such as emotional eating or consuming large portions. It helps identify high-calorie foods and substitutes them with lower-calorie options. Researchers found that participants who tracked their calories were more likely to engage in healthy eating behaviours and understand the calorie content of foods.
3. Promotes Accountability
Monitoring food intake helps individuals hold themselves accountable for their choices and make adjustments when necessary. Tracking calories provides a sense of accomplishment and motivation, as progress is made towards weight loss goals. Studies show that tracking food intake, including calories, leads to greater adherence to a weight loss program.
4. Helps to Personalize Weight Loss Goals
The number of calories an individual needs to consume to lose weight depends on various factors such as age, gender, weight, and physical activity level. Tracking calories helps adjust food intake to meet personalized calorie needs. Studies found that tracking calories was associated with better weight loss outcomes in women who had a higher initial BMI.
Tracking calories is a valuable tool for weight loss. It helps create a calorie deficit, provide awareness of eating habits, promote accountability, and personalize weight loss goals. Incorporating calorie tracking into a weight loss program increases the chances of successfully achieving weight loss goals.
References:
Burke, L. E., Wang, J., & Sevick, M. A. (2011). Self-monitoring in weight loss: a systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.
Kong, A., Beresford, S. A. A., Alfano, C. M., Foster-Schubert, K. E., Neuhouser, M. L., Johnson, D. B., ... & McTiernan, A. (2012). Self-monitoring and eating-related behaviors are associated with 12-month weight loss in postmenopausal overweight-to-obese women. Journal of the Academy of Nutrition and Dietetics, 112(9), 1428-1435.
Burke, L. E., Conroy, M. B.,