Calories.
You’ll find them in 99.99% of everything you eat and drink. They can be your greatest friends or your worst enemies. Eat fewer than you need and you lose weight. Eat more than you need and you gain weight. Yes, it is that simple.
Since calories affect everyone everyday, it?s important to understand them: what they are, what they do, and how to make them work for you instead of against you.
Some basic facts about calories:
- They represent the amount of energy in the foods you eat and drink.
- They are not partial to certain types of foods. A calorie from a carrot is the same as a calorie from a doughnut (although the carrot calorie is much healthier, of course!).
- Different types of foods are automatically higher in calories. Take 1 gram each of protein, carbohydrate, and fat. The grams of protein and carbohydrate each contain 4 calories, while the gram of fat has 9. Yes, that?s more than double the calories gram per gram. Yikes!
- One pound of fat = 3500 calories.
So how do you get calories on your side in your weight loss battle? First of all you need to know your Basal Metabolic Rate (BMR), which is the number of calories your body needs every day just to function properly?to breathe, circulate blood, adjust hormone levels, digest food, grow and repair cells, and so on. While there are several formulas to figure out your BMR, here?s an easy one:
Current body weight x 12 = BMR
150 pounds x 12 = 1,800 calories (BMR)
Simply put, if you eat more than your daily BMR, your body stores those extra calories as fat and you gain weight. If you stay below your BMR, you create a calorie deficit and you lose weight. One caution: women should never eat less than 1,200 calories a day, and men should never go below 1,500. Consuming too few calories sends your body into a protective starvation mode and slows down your metabolism, and a slow metabolism doesn?t burn calories as fast and can cause other problems as well.
There are three basic ways to create a calorie deficit:
- Eat fewer calories than your BMR.
- Exercise, because it burns calories and builds muscle, and bigger muscles burn even more calories!
- A combination of #1 and #2?the best option by far.
Here?s how this works:
- If you create a daily 500-calorie deficit, you?ll lose 1 pound a week.
- If you create a daily 1,000-calorie deficit, you?ll lose 2 pounds a week (remember that cutting too many calories from your diet is not good).
I know, I hear you: ?But Heidi, I don?t like to count calories.? You?re not alone. Counting calories is so not fun. However, it?s really important to know what you?re taking into your body every time you open your mouth. Studies show that most people think they?ve eaten 20% fewer calories than they actually have, so trying to estimate your calorie intake is a recipe for disaster.
Until you have an opportunity to weigh and measure your food to figure what your “correct” portions look like, this simple graphic shows a safe and easy way to choose appropriate portion sizes without measuring cups or a scale. This should also help keep you from creating a calorie surplus:
Some final words of advice:
- It?s important to recalculate your BMR as you lose weight.
- Some calorie tracking apps add the calories you burn from exercise into your daily to-eat total, making it look like you can eat more than you actually can, and if you do eat all those calories, you won?t have a calorie deficit at the end of the day. Instead, eat the number of calories in your daily eating plan, and subtract the calories you burned to see your deficit. Remember: one pound of fat = 3500 calories, so work to eventually create a 3500 calorie deficit.
- You can eat calories much faster than you can burn them, so don?t use those exercise-burned calories as permission to eat more food??I burned 500 calories this morning, so I can eat this cupcake.? So not a good way to do it!
To learn more about our preferred and proven eating and exercise plan?Carb Cycling?check out our book, Choose More, Lose More for Life.
205 Responses
Dear Heidi,
Help!!!! Am a diabetic and in 3 months I may have to go on insulin. I don’t want that to happen. I have cut my food in half and watching my carbs. Am try to get into a exercise routine but so tired at the end of the day and I get up early but don’t have time because I have to go to work. With no energy and feeling exhausted all the time and not feeling good , doesn’t help me. Please please help me!!! You and Chris are awesome and know that you all can help me!!! Thank you for your time. Sincerely, Karen Landram
Hi Karen: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” It’s their complete nutrition and exercise program, and it’s the same one they use on the show. Everything you’ll need to know and do is outlined in the book, and here are the nutrition basics: https://heidipowell.net/2713/carb-cycling-101/. And here’s a post with some great info on carb cycling and diabetes: https://heidipowell.net/5078/ask-heidi-anything-im-diabetic-which-plan-should-i-follow/. You can do this!
I hope you have time to read all of this; I know it is a lot, but you won’t be sorry. I pray it will be encouraging to you. I don’t know your health history, but I will share something that is working for me. I was pre-diabetic for years. I lost my mom and sister to cancer and my friend to liver disease all within a 4-month time span. I lived on chocolate and chips to cope and became overwhelmingly depressed and diabetic. in addition to gaining 40 lbs. to my already overweight body (215 lbs.). I went through a series of events that eventually lead me to surrender my heart to Christ and became a born again Christian (Praise be to God). but before that happen I had developed other health issues over the last 5 years: fibromyalgia, high blood pressure, anemia, osteo-arthritis, asthma, acne, eczema, sleep apnea, blurred vision, allergies to: the environment, food, medications, gluten and yeast. I was also housebound most of the time.
My doctor had me go to nutrition classes within the practice when I first became diabetic. After eating the way they showed me, I actually felt worse. They had bread, sweets and very little fruits and vegetables on their plan. So I decided, I had to be an advocate for my own health and learn more. So that’s what I did. I starting watching Dr. Oz and caught a show about fasting. I ordered the book, “Fasting and Eating For Health”, by Joel Fuhrman and learned how water fasting could help restore and remove toxins from the body, but it also slowed down your metabolism. I was on a mission to find something that wasn’t so extreme, but I could incorporate it into my daily life to reverse my health and lose weight, so….
I found a documentary online “Fat Sick and Nearly Dead”. After watching it, I was encouraged. Before starting to juice, I slowly started eliminating unhealthy foods from my diet. Bread was the first to go (a huge no-no for diabetics) next was salt and then sugar. I did sugar last, because it was the hardest to kick. My goal was to get to a 90% plant based diet eating: organic fruits & veggies, nuts, beans and healthy grains (brown rice, flax seed & quinoa). Everything I learned in that nutrition class, was contrary to what I needed to do.
I only eat organic chicken and wild caught fish 2-3 “meals” a week now. I make all of my own meals, soups and beans fresh. The only boxed things I buy for myself is gluten free: pasta (which I have on occasion), cereal bars and crackers. It’s like Heidi says, I alternate “healthy” high carb and low carb days to achieve balance. If I have rice or quinoa one day, I don’t have it the next. As a treat, I have organic corn tortilla chips and I make my own salsa, using fresh organic ingredients (cilantro, powdered garlic, roma tomatoes, lime juice, onion, jalapeno pepper and cumin).
So each week I would replace two unhealthy items for a healthy one (like instead of eating canned fruit, I would make a big bowl of organic fruit salad and potion it out in small B.P.A. – Free plastic bowls to snack on). I also added 8 ounces additional water to my day until I was up to 1 gallon (128 oz) and more in the summer. In doing this my body had time to adapt and the withdrawals were less severe. After doing this for a month. I was ready to start juicing and this is where remarkable things started happening…
On Joe’s, website http://www.rebootwithjoe.com (the guy from the documentary) you can get recipes for different juices, but I tend to stick to his basic juices, because they taste really good. He has these four juices as your starting point: green, carrot, purple and watermelon. The health benefits to juicing is to cleanse and restore your cells so they can naturally fight infection, disease, give you energy, provide vitamins and minerals that only juicing can provide and helps your body function. I did a 10-day juice and whole fruit plan to get me started, afterwards I juiced and drank 20-32 oz. of green, 20 oz. of carrot and 12 oz. of purple and moved to a 90% plant-based diet as I mentioned before. I started exercising 5 days a week: walking up to 4 miles or 30 min. on the elliptical machine and then eventually added weight resistance 2 x a week as I got stronger.
It took me 6 months to get this point, but I have lost 30 lbs. Now the weight is coming off consistently 3/4 lbs a week. By year end I hope to have lost a total of 75-80 lbs and be at a healthier weight of 135-140 lbs. The best part is I am no longer diabetic, not even borderline. “All” of my blood levels are in normal ranges. “All” of the other diseases and systems are gone, except for the asthma; which greatly improved and I was able to reduce my medication in half for that. I know that if I keep juicing and lose the rest of the weight (which is a must) , I will get ride of the asthma.
Most of your itis diseases (diverticulitis, pancreatitis, arthritis) and diseases like chromes,asthma etc.. are auto-immune diseases and are caused by inflammation in the body. If your body can’t get rid of it, it causes disease. With a plant-based diet and restricting meat in your diet, the body can heal itself and fight inflammation and disease naturally, which ultimately creates balance and good health. I eat and drink on average at least 15 servings of fruits and vegetables a day, three times the daily amount that FDA require…These are the most important foods to eat, it is what heals your body from the inside out and provides the nutrients your body needs.
My family had to adopt most of the way I eat, because I refused to bring junk into the house and it was too hard to make separate meals for them. They have some things that I buy just for them (kettle chips, organic frozen yogurt or ice cream, cheese, peanut butter, organic jelly and cupcakes for their birthday only) I don’t touch that stuff anymore! Other than that, that they have to make everything from scratch and eat, what I eat or fend for themselves.
Chris and Heidi are such an awesome couple. Their children will have such a great foundation for their health. I only wish I would have found out and did something about this in my 20’s. ( I am 47) , but I am very thankful that God has revealed it to me now while my two adult girls are still living at home and willing to learn. I am thankful for “Extreme Weight Loss” for bringing awareness to the issue and taking a year to help people, in learning how to change over a year’s time, you will have a better shot of sticking to what you need to eat and developing a healthy lifestyle if you take 6 months to a year to do it. No quick fixes, this is a lifestyle change. If you don’t realize that nothing will work and you will gain back all the weight you lost, plus some!
Well Karen, I hope this helps you. I talk to people all the time in Sprouts Farmer’s Market and Safeway Grocery Store when they see my cart full of fruits and veggies, they always stop me and ask, “What are you going to do with all of that?”. It is an opportunity for me to share my story and hopefully plant a seed to an alternative way of eating. I am prying for you on your journey and hope you find what works for you.
God Bless,
Sarah
How do I factor in my caloric needs when it comes to breast feeding? I am 226 pounds & trying to lose weight but I want to make sure I’m eating enough. Would I reach for a goal of 1200 calories + an additional 300 for nursing? In determining my caloric range & carb cycling, I’m struggling with this concept. Thanks!
This is a very common question! Here’s a post with some great info about carb cycling and pregnancy/breastfeeding: https://heidipowell.net/2275/q-a-carb-cycling-while-prego/. 🙂
Hi, so I’ve read your book and started carb cycling this past Monday I feel like I’m doing really good at this system. However, I dont think I’m getting enough calories. I know that I should have 1200 on low carb days and 1500 on high carb days. My question is what do you have as fillers when you have you protein and fat or protein and carb? Do you fill them with veggies to reach your correct calorie intake. Also, are veggies unlimited? Thank you!
Yes, you can have up to two fist fulls of veggies (the non-root/non-starchy type) with every meal – low and high carb – as a filler. And don’t forget to drink your water (1/2 your body weight in ounces every day – 150 lbs = 75 ounces). Happy carb cycling!
Heidi , I love the way you and Chris share your lives and expertise with the world. I read through all of you links through Facebook. I was wondering if you could share a link to calculate calorie burned? I don’t have any equipment to calculate like gym equipment. Like how many calories burned in one of Chris’s 9 min workouts???? Thanks
There are several types available, and some calculate for different activities and using different criteria. You can search for “calories burned calculator” and you’ll be given a great list from which you can choose what will work for you. It’s also good to compare the results from a few different ones to get a true feel for the calories you’re burning. Good luck!
At dorst I want to tell you hoe much I love Chris gis book, it’s an inspiration for starting my weightloss ! After trading the book I have some questions because I want to start with carb cycling, but I don’t know if this program is also good for someone with diabetic type 1. Are there things that I have to do different then the normaal program? Thank you for tour response!
Dorst should be first! And hoe should be how… Gis should be his, trading should be reading. Hope or’s moe netter to read!
Great question! Check out this post for some great info about carb cycling and diabetes: https://heidipowell.net/5078/ask-heidi-anything-im-diabetic-which-plan-should-i-follow/. Happy carb cycling!
I just went thru an app and filled in my height (5’3″) weight (212#) and age (43) and that I am female, and it told me that my BMR was 1671 and the weight x 12 formula says my BMR is 2544. I realize that the weight x 12 formula is a general number, but am concerned with the drastic difference between the two. I’m eating about 1350 calories / day. I’d like to lose about 2 pounds or more (if recommended) per week, but don’t want my body to go into starvation mode. Any suggestions or am I worrying about something I really don’t need to. Very confused! Any help you could give me would be greatly appreciated. Thanks in advance.
In Chris and Heidi’s carb cycling program, which is the same program they use on the show, women eat 1200 calories/day on low carb days and 1500 calories/day on high carb days. At this calorie consumption rate, and with regular exercise, you can lose weight, and your body won’t go into starvation mode. You can find their complete program (nutrition and exercise) in their book, “Choose More, Lose More for Life.” Here’s some more info about the nutrition part of the program: https://heidipowell.net/2713/carb-cycling-101/. I hope this helps!
I see in the carb cycling you use your hand to figure out portions, I have smaller hands (long fingers, but a smaller palm) compared to most women, does that mean I can’t eat as much as other women with average size hands cause my palm is smaller? I’m 5’6 and 334 lbs and my BMR is 4,008.
Interesting question! Since your palm is a bit smaller than most, you can also use the visual of a deck of cards for your protein portion. Hope that helps!
You guys absolutely rock!
I love watching Extreme weight loss episodes with my wife and three small children.
As a drug free bodybuilder of 23 years I definitely utilize carb cycling (never zero carbs) and the calorie deficit approach to my lifestyle.
I am competing in 60 days in my first Masters now that I am at 40 and Heidi and Chris provide great inspiration to weight loss and health and fitness lifestyle not fad diets.
One day I hope to be an amazing weightloss transformation coach just like you both!
Wishing you both great great success!
Don’t think you will read this but really hope so. I am 33 yr old female with a history of Ovarian cancer . On HRT . I currently weight 145 and have been stuck at this number for over a year. I have tried just eating healthy no excerise ( counted everything ) and still no weight loss, I am a runner , leave bad breath it . My normal mileage a week is between 35 and 45 miles. I like to think I am fast 1:39:42 half time . I switch up my easy runs , hard speed drills and long easy runs. I weigt lift twice a week and create around 500 calories a day in deficit for nurition . So say my Bmr 1700 …if I run 6 miles that brings it up to 2300 I then would think eating around 1800 would get me in calorie deficit mode but i may be wrong . I have also tried going as low as 1500 calories in the days I run 6 miles but that to me seems way to low and leads me to low energy . I am 5″3 and have around 20bs I am carrying . Probably 10 around my mid section. Real question could this lack of weight loss be from
HRT and my past history with cancer. I feel so uncomfortable in my skin and would love nothing else to finally be finished with my transformation . Any help would be great appreicated from anyone . Thank you in advance
Jessica M
Are you familiar with Chris and Heidi’s carb cycling program? It’s their complete nutrition and exercise program, and it’s the same one they use on the show. It will work for any amount of weight you want to lose, and you can find it in their book, “Choose More, Lose More for Life.” Since you are so active, the Fit Cycle (https://heidipowell.net/2719/carb-cycling-the-fit-cycle/) might be a good fit for you to help you lose those 20 pounds. With your health issues, I’d suggest you discuss Chris and Heidi’s program with your healthcare team first. I hope this helps!
Hi Heidi!
I love your show guys, you and Chris are the best. Unfortunetely you dont have a show here in Germany. I lost over 30 pounds in the last 3 months following your guidances. The Chris?book is amazing. One thing I noticed, it seems a big number when you talk about 2000 calories per day, but if you go to Mc Donalds and eat a big mac with fries and coke, its already the 2000 cal in one single meal. In the other hand, if you take that amount in veggies, meat, and real food, its a lot. In the end it is a question of smart healthy choices to loose weight.