More for Your Money: How to Get the Most Out of Your Calories!

October 04, 2019
Shane Nugent

When you’re aiming to lose weight, the way we ‘spend’ our calories is really important. The reason being that if you ignore one KEY principle, you could end up over-consuming most days and not hitting your weight loss goals!
The key principle is: Calorie Density!
Some foods are really calorie-dense, and some are less calorie dense, which in a nutshell means that you can consume way more of certain foods than others, but still consume the same amount of calories.

Take for example, if you had 2 choices of desserts today: a slice of millionaire’s shortbread vs some frozen watermelon, and let’s also say you want to consume 100 cals in total too so to not go overboard for the day.
100 calories of millionaires shortbread in grams will be looking like around 20g give or take.
100 calories of the frozen watermelon however will be coming in at a whopping 330g ish grams in comparison.
For this reason, if you chose foods that are lower in calorie density you can get the biggest bang for your buck when ‘spending’ your calories each day of the week.

So just think, instead of the takeaway pizza with the family this weekend, could you maybe have a home-made version using a tortilla wrap as the base, a bit of tomato puree and low fat mozzarella and loads of colourful veg and maybe some cooked chicken pieces?
A super-swap like this can mean you’re full by the end of BOTH meals, but in the takeaway pizza option you may be consuming 300 cals PER SLICE, instead of around 600 cals for the WHOLE PIZZA in the home-made version! 
Who wouldn’t want to eat way more in total and still get the same if not better results?! Worth a thought today!


Working Out Your Recommended Daily Calorie Intakes!
The science behind weight loss is indisputable: we must essentially consume less calories in total than we consume on a daily basis. In a nutshell, if you follow this guidance over a longer period of time the ‘calorie deficit’ you have created is directly linked to how much weight we lose each week.
If you choose to create a calorie deficit of -500cals per day (Or -3500 cals over the course of a week on average!), this will lead to losing 1lb in body weight per week.
If you choose to create a calorie deficit of -1000cals per day (Or -7000 cals over the course of a week on average!), this will therefore lead to losing 2lb in body weight per week.
No matter what dietary strategy or program you choose to follow, the above rule needs to be followed regardless. From this point onward it’s up to you if you go low carb, low fat, follow something else like intermittent fasting, or calorie counting… the actual strategy itself needs to be chosen by YOU based on YOUR personal preferences and day to day life.
But how do you know how many cals to consume per day? There are a number of scientific equations you can use to predict how much you need to consume to lose weight consistently, but we could do without complicating things, so using a website or app that calculates this for you is a great way to get a daily calorie estimate.
There are a number of different calculators out there, however, the calorie calculator on the Results With Lucy app will also take care of all this for you by asking a few simple personal questions.

Just bear in mind that ANY equation is there to give you a PREDICTION. The only way to get a perfect exact figure is to get yourself into a lab setting and use loads of expensive equipment… not exactly something everybody has access to right?!
So once you have your numbers, let’s say you need to consume 1500 cals per day to lose 1lb per week, simply stay as consistent as you can over at least a period of a few weeks and monitor your weight loss results on average over that period!
Simple as that!


👉🏽 Want access to our exclusive calorie calculator and hundreds of scrummy alternatives to your Friday night takeaway? Click here to start your free trial today! 👈🏽

Shane Nugent
Nutrition Expert & Owner of SJN Nutrition

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