Some thoughts and discussions from me.
Should You Count Calories to Lose Weight?
Hi all! I hope you’re having a lovely week so far.
Picture Rock Trail- Lyons, CO
Yesterday was the first day of Glute Camp, so I got in workout 1 for the week, followed by a quick swim at the neighborhood pool. It reached a high of 97 degrees yesterday, so that was where my outdoor activity stopped – well, aside from the usual Monday night Food Truck outting 
I had a Thai pork bowl with pulled pork, basmati rice, and red cabbage, which was 100% delicious, and I have no idea of the exact caloric content of the meal. For me personally, calorie counting and I do not get along. I don’t have the patience, nor the past for it. That said, there is a time and place for calorie counting in some people’s lifestyles.
I know that you all come from very different backgrounds and pasts. If you already know that counting calories is NOT for you, or if you have a history of disordered eating and think that talking/reading about calories might be a trigger for you, please use your best judgment, discontinue reading, and check back for tomorrow’s post 
The question of the day is: Should YOU count calories to lose weight?
Short answer? It depends /adnauseum
Before we get into the long answer, let’s talk about what a calorie IS. I’m always very surprised at the amount of people who count calories and talk about calories– even fitness professionals – who don’t actually know what a calorie is.
Funny! But, no.
A calorie is: or a kilocalorie, the amount of energy needed to increase 1 kilogram of water by 1 degree celcius. It’s a a measurement of the amount of energy in a food available after digestion
When starting out with a new client, I always start out by asking tons and tons of questions…and then I shut up and listen. I listen for cues about their lifestyle, their past, their preferences, their personality, their mannerisms – the list goes on and on. From their answers, we decide as a team how to go about both their training plan and their nutritional needs.
When it comes to fat loss and calories, it really is mostly about calories. It’s not an anecdote, it’s not outdated, and it’s not made up. It’s science. It’s the law of thermodynamics. If we expend more energy (i.e. burn more calories) then we take in, then weight loss occurs. If we do the opposite, weight gain occurs. It can happen if you’re eating a diet of all protein or all carbs (however, I do not recommend either of those!) No one is an anomaly, and it’s the single most important factor in weight loss.
That said, nutrient timing, macronutrient content, and nutrient content do also play a role in fat loss – especially in hunger hormones, metabolism, etc. and we can get into that in another post. However, it remains to be said that a calorie is just a calorie.
A pound of body fat contains 3,500 calories. Ergo, to burn one pound of fat, we’d need to expend 3,500 calories more than we take in in a determined amount of time. My recommendation for most clients is 1-1.5 pounds a week. That means they need to somehow expend 3,500-5,200 calories a week more than they take in. If you’ve been reading my blog for any length of time at all, you’ll know I’m not a fan of extreme caloric deficits. I know 2 pounds/week is considered safe, but from research and my experience, weight loss rates of more than 1.5 pounds/week are more at risk for that person to gain back the weight. Since it’s been proven that adjustments in exercise alone isn’t a very successful method to promote weight loss, I like to split those calories between diet and exercise.
Here’s an example: Let’s say I have a client who had a goal of losing 1 pound a week, and counted calories (taking into consideration that we’ve already calculated said client’s BMR, of course.) One way of going about this would be to have the client burn 350 calories through exercise 5 days a week, as well as create a 250 calorie deficit every day through their diet. Together, that client would be at a total deficit of 3,500 calories per week, and as long as she doesn’t have any thyroid or metabolic disorders (which are very rare,) she would lose 1 pound per week.
So, back to the question at hand – Should YOU count calories?
For the most part I like to have my clients start out by following a few guidelines before resorting to counting calories. Following certain guidelines will often naturally allow a client to be in a caloric deficit, without the hassle of counting calories. These guidelines include things like eating a diet of lean meat, fish, fruits and veggies, healthy starches, fibrous carbs, healthy fats, etc, meal-size, timing, and frequency guidance, macronutrient favoring, hunger cue guidance, smart supplementation, and so on. But again, this is another post for another day (and will be!) Plus, I know many think of food as fuel, but I’m in the camp that food should be enjoyed.
However, if after several weeks of following all of those guidelines, and no progress is yet to be seen, then counting calories might be a more viable option.
A few cues that might lead to counting calories at one point or another in their program are:
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a type A, but non-obsessive personality
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numbers-driven
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introverted
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have tried to lose weight in the past for a lengthy amount of time, only to stay at maintenance – or gain weight
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having followed weight loss guidance, and not seeing any results
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you’re able to tough it out for a temporary amount of time (with breaks) in a deficit, before going back to maintenance (and hopefully not counting cals any more)
Let’s talk about that last bullet point for a beat. Losing weight is hard, you guys. It’s tough. When you’re eating in a deficit, you might feel slightly hungry at times, sluggish, etc (however, you should never feel miserable or exhausted.) I make sure to program in breaks every 4-8 weeks with my clients who are in a deficit, and always have an eye on maintenance. Counting calories should be a temporary method for losing a determined amount of weight. It’s not something that should be done for life.
Have you ever counted calories to lose or maintain weight? What was your experience?
I know it is taboo these days to say to count calories & I agree it all depends on the person & their attitude to food & life & all kinds of other variables BUT…. for me, it has always been about knowing approximately my intake in calories as well as the make up of those calories in terms of fat, protein, carbs & types of carbs etc. This really helped me as I got older & into perimenopause to menopause. Yes, I still use the scale after all these years & clothes as well to watch how I am doing … I think s many still underestimate how much they are eating & overestimate how many calories they are burning off.. you can’t out train a bad diet in most circumstances. 🙂
Jody – Fit at 56 recently posted…Gratitude Monday & My Days Off
Really interesting post Paige! I think that whether or not calorie counting works depends a lot on the person – if they can stick to it without becoming obsessive. I know it’s not for me (and I don’t think it’s a good idea for anyone with an eating disorder or disordered eating in their history) but for some people, it makes sense for them.
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I don’t count calories simply because it leads to a bad place for me… and because you never know how many calories is REALLY in something or how your body will process it. You are right, it is good for some people and losing weight is HARD. Love your approach friend!
Brittany @ Delights and Delectables recently posted…Peanut Butter and “Jelly” Smoothie
I had to count calories when losing the baby weight to make sure I was eating ENOUGH and not starving myself due to working out and breastfeeding. Once I got a good grip on my needs I was able to stop. Love this post.
Madeline @ Food Fitness and Family recently posted…Tips for Pumping at Work
I hate counting calories but am definitely working on being more calorie aware. It’s so important for losing weight.
Erin @ Girl Gone Veggie recently posted…Advice from the no-longer newlyweds
Quality and quantity matter! I do the same with my clients. I help them learn about food, basic habits, portion control, things like that before we start counting calories. But for most of us, we do need to count at some point.
I didn’t count calories to lose weight, but I did measure my portions and keep a pen-and-paper journal of what I ate.
I started counting calories, using an online program, when I was ready to maintain—and actually kept losing weight, ending up 10+ pounds below my goal. (I’ve since put those pounds back on and now tip the scales around my original goal weight, and I’m healthier for it.) Counting calories helped me see where I could add in the extra calories to actually start maintaining.
You’re right, Laura – it can be an eye opener!
Was always just a way for me to restrict more 🙂 Doesn’t work for me, and I usually encourage away from it. Sometimes, I have clients who I KNOW have completely healthy relationships with food who are counting their calories, and it seems to work. However, I always focus on food quality and creating more of an intuitive eating approach.
I was over weight and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 18 pounds in one month without much exercise and it’s been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at secretosdelara@gmail.com and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day
i find counting calories more of a hassle than anything else lol
Linz @ Itz Linz recently posted…William’s First Flight
I completely agree. I feel like simply seeing the calories in food as a math equation misses the mark when it come to healthy eating. Sure, that twinkie has 200 calories and it’s within your range for the day, but it’s NOT the best choice. Not even close! I love your emphasis on diet and choosing the right foods over counting calories. It’s so much more attainable and teaches healthy eating habits for life — not just for the time that you’re trying to lose weight.
Sarah @ Blonde Bostonian recently posted…The Best Laid Plans: Balancing Marathon Training and Life
Love this! For me, I count macros which is easier to wrap my brain around than calories (and I could do the math if I wanted to) and it works really well for me! It also helps put the focus more on the quality of food for me, although I don’t think that works for everyone. I have gotten so much better about being able to take that anywhere over the past 6 months (post on that scheduled for tomorrow) and not just feeling like I need to eat at home to make it happen. Anyway, great post!
Heather @ FITaspire recently posted…Peanut Butter Cup Protein Pudding
When I started really focusing on weightloss, I counted calories and stuck to maintaining my deficit. It worked extremely well, I lost 50 lbs in about 9 months! I lost between 1-2 lbs a week. And no, I wasn’t eating a 500 calorie box of cookies and tracking 1,200 calories. I was eating nutritious food, but with weightloss, even eating too many “healthy” calories can slow down progress. Now that I’ve reached a healthy weight, I still keep track — not as intensely — but rather to stay mindful of what I’m eating, whether or not I’m truly hungry, and to make sure not to fall back into unhealthy eating patterns. (I could eat all day, every day — a true bottomless pit here.) It definitely can become addicting, and I when I noticed that I was obsessing even after getting to a healthy weight, that’s when I eased up on it. Still learning to listen to my body — it’s definitely a journey!
Cara @ Little Chickadee recently posted…Subway-Style Orchard Chicken Salad
An interesting point about the whole “calorie-is-a-calorie” notion being embedded in science and not just antiquated. I feel that there is solid supporting evidence for both sides, if that’s even possible, so I have to admit it is a bit frustrating to realize that it’s most likely way more about how our individual bodies respond to each approach than there being a “one-size-fits-all” approach. I will say that the calories-in-calories-out can actually lead to more freedom than trying to track certain micro/macronutrients, simply because it allows for more food choices. And as you said, food is to be enjoyed as well as fuel us!
Jen @ Bagels to Broccoli recently posted…Recipe: Easy Homemade Pad See Ew
Great post, Paige! I love your outlook and realistic approach to counting calories and living a healthy life 🙂 Question–Brian and I are moving to Denver in a few weeks (I think I mentioned this to you a few months ago!) and you mentioned you go to food trucks on Monday nights. Do you live in Denver? Where are these food trucks?! Just trying to figure out all the cool things!!
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