What is a calorie?

A calorie is a unit of measurement that measures the energy found in food and beverages. The food we consume literally becomes the fuel that runs our bodies. Everything we do relies on the energy that comes in the form of calories. Understanding your body's caloric needs is an important part of weight loss.

Calories are found in everything we eat and drink. Sodas for example are referred to as "empty calories" meaning they carry no other nutritional value; but the calories definitely still count, just not in a good way.

So why do calories count? Regardless of what diet plan you're following, if you take in more calories than your body needs, you gain weight - plain and simple. The daily recommended caloric intake for the average American is 2,000 calories, give or take a few: Men can eat a little more, women, less. Your specific, individual calorie needs depend on several factors such as your activity level and metabolism.

Where are calories found?

Calories are found in four food components: fat, carbohydrates, protein and alcohol (i.e., sugar). Fat contains twice the calories of carbohydrates or protein. There is a bit of controversy about whether or not a calorie's value can vary among particular foods or when people follow a certain diet for weight loss. But until medical science can prove there are different types of calories that bring different results, it's safe to assume that there aren't any variations.

How do calories become fat?

Everyone has a basal caloric need that our bodies need each day to provide its minimum functions. When you are in excess of caloric intake, your body doesn't have any choice but to do something with those extra calories, so it stores them in the form of fat. When you have taken in 3,500 calories above your caloric needs ... you gain a pound. In other words, give those calories something to do before they have the chance to turn into love handles.

Counting calories can equal maximum weight loss

Weight loss is best achieved by cutting some calories from your regular diet. Start with simple changes, such as choosing reduced-calorie beverages and burning additional calories by exercising on a regular basis.

Reducing your caloric intake by and/or burning a total of 500 calories a day will lead to a one pound loss each week, a healthy and manageable rate at which to lose weight. It's important to not cut calories too severely. Not only can it backfire and actually prevent weight loss, it can also put your health at risk.

It is easier and healthier to lose weight by cutting back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to 1 pound. That means if you decrease your calorie intake by 500 a day - through eating smaller portions or exercising - , you will lose 1 pound per week. Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without supervision from your doctor. Keep a detailed food diary to find out how you are using your current calorie intake. Be sure to check with your doctor before significantly changing your diet or starting a new exercise regime.

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