So you're on a mission to lose body fat and have already
downloaded an application to help you track your calorie intake and you
also plan on using one of the hottest fitness trackers to monitor your
calorie expenditure.
You figure you're right on track to success. But are you?
There are a few key flaws in this thinking that could lead you to not seeing the results you desire. Let's take a closer look at what you need to know about the calorie balance equation...
1. Not All Foods Are Created Equal. First, realize not all foods are created equal. For instance, the net calories you take in from a piece of chicken or broccoli are not going to be the same as the calorie count of say a piece of chocolate cake. You will burn more calories digesting the chicken thanks to the protein it contains and likewise, not all the calories from broccoli will be absorbed thanks to the dietary fiber contained in this vegetable.
This makes the piece of cake far more efficient regarding the delivery to your body all the calories it claims it provides. This could influence your total daily calorie intake numbers.
2. Packaging Can Lie. Next, also, keep in mind packaging can lie. The granola bar you ate, the packaging might say it contains 100 calories, but it can easily be off by +/- 10%. So it could contain 90 or 110 calories.
While this may not seem like much, if your total daily intake is 2000 calories and the food you take in is being overestimated by 10%, this means you are taking in 200 calories more each day. If you're aiming for a half pound of weight loss per week, that could wipe out your results entirely.
3. Your Calorie Burn Can Easily Be Overestimated. Another important point to be aware of is calorie burn is also typically exaggerated. All the machines at the gym letting you know how many calories you have burned during your cardio workout often overestimates the calorie amount dramatically. Likewise, those fitness trackers can also be off by up to 10 to 15%.
So if you are relying on these pieces of equipment for a very firm number, you could be seriously misled. Use this information for estimation purposes only.
4. Sleep Can Throw Things Off. Finally, last but not least, remember sleep can factor into the story as well. A night of poor sleep can quickly decrease your total daily calorie burn by 5 to 20% and can also cause you to be more insulin resistant (which sets you up for fat gain).
Make sure you are prioritizing sleep as best as possible to avoid suffering the consequences.
So keep these points in mind. Does this mean you shouldn't track your calorie balance? Definitely not. It just means you need to realize there is a margin of error and adjust accordingly as you go.
You figure you're right on track to success. But are you?
There are a few key flaws in this thinking that could lead you to not seeing the results you desire. Let's take a closer look at what you need to know about the calorie balance equation...
1. Not All Foods Are Created Equal. First, realize not all foods are created equal. For instance, the net calories you take in from a piece of chicken or broccoli are not going to be the same as the calorie count of say a piece of chocolate cake. You will burn more calories digesting the chicken thanks to the protein it contains and likewise, not all the calories from broccoli will be absorbed thanks to the dietary fiber contained in this vegetable.
This makes the piece of cake far more efficient regarding the delivery to your body all the calories it claims it provides. This could influence your total daily calorie intake numbers.
2. Packaging Can Lie. Next, also, keep in mind packaging can lie. The granola bar you ate, the packaging might say it contains 100 calories, but it can easily be off by +/- 10%. So it could contain 90 or 110 calories.
While this may not seem like much, if your total daily intake is 2000 calories and the food you take in is being overestimated by 10%, this means you are taking in 200 calories more each day. If you're aiming for a half pound of weight loss per week, that could wipe out your results entirely.
3. Your Calorie Burn Can Easily Be Overestimated. Another important point to be aware of is calorie burn is also typically exaggerated. All the machines at the gym letting you know how many calories you have burned during your cardio workout often overestimates the calorie amount dramatically. Likewise, those fitness trackers can also be off by up to 10 to 15%.
So if you are relying on these pieces of equipment for a very firm number, you could be seriously misled. Use this information for estimation purposes only.
4. Sleep Can Throw Things Off. Finally, last but not least, remember sleep can factor into the story as well. A night of poor sleep can quickly decrease your total daily calorie burn by 5 to 20% and can also cause you to be more insulin resistant (which sets you up for fat gain).
Make sure you are prioritizing sleep as best as possible to avoid suffering the consequences.
So keep these points in mind. Does this mean you shouldn't track your calorie balance? Definitely not. It just means you need to realize there is a margin of error and adjust accordingly as you go.
Although managing Type 2 diabetes can be very challenging, it is
not a condition you must just live with. Make simple changes to your
daily routine - include exercise to help lower both your blood sugar
levels and your weight.
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