Who among us hasn’t tried to control their weight?
It has been said that there are two kinds of people in respect to the epic struggle that is weight management: those who worry about their weight and those who lie about worrying about their weight. We are not sure this exactly true, but we have to say the majority of patients we see in the office are concerned about their weight.
There aren’t any quick-fix gimmicks or magic pills that allow you to lose weight while you sleep or other such nonsense, but we do know of a tool that we have found very useful: a calorie counter. There is something powerful about recording every calorie you consume over the course of a day. When doing this, two things happen:
- You will consume less food overall
- You will be amazed at the “hidden” calories you consume
By “hidden,” we mean those calories that you just don’t consider meaningful when you consider your total daily intake. Did you know, for example, that a can of Coke® contains 140 calories? Drink three of those on a hot summer day and that could represent over 1/3 of your daily calorie intake goal (assuming 1,300 calories per day goal). How about a nice glass of orange juice? That’s 140 calories. How about a quick cheeseburger at McDonald’s® for lunch? That’s 330 calories, more if you add mayo. And don’t forget the fries – they add another 380 calories (medium size).
We are not suggesting there is anything inherently wrong with a can of Coke, or a glass of orange juice, or even a cheeseburger once in a while. I’m merely pointing out that the calories add up quickly and the weight loss game is all about the math of calorie consumption. And if you have a specific calorie goal in mind as part of your weight loss or weight management program, these, “hidden” calories will sabotage your work. And of course, many of the foods we are told are healthy are in fact very high in calories, irrespective of their “healthiness.”
If weight loss is your goal you must absolutely do one thing: take in fewer calories than your body uses.