Yash Kaushik

 | 1 minute to read

Misreporting Calorie Consumption

Fat Loss
Not just the quarantine but misreporting of calories is a major problem when it comes to dieting for fat loss. And don’t worry it’s not just you, everyone does it intentionally or unintentionally at least till you learn the basics of counting calories and understand the importance of it.

First, Let me tell you how it affects your progress. So let’s say you are on 2000 calories with an estimated calorie deficit of 500 calories. Theoretically, 500 calories deficit amounts to 1 lb of body fat loss. Of course, you might lose more or less total body weight than that depending on other factors such a body water weight drop or retention but this is something which is stated through the law of thermodynamics. Now, for some reason, you miscalculated eating 100 calories lesser than the actual. It can be anything. Overeating your fruits, not calculating calories for vegetables, 5 -10 grams extra oil just because you estimated the quantities instead of actually measuring them on the scale, eat 2 - 4 almonds/nuts extra, etc. This sums up to 700 calories per week. 2800 calories over 4 weeks. Deviation percentage - 20%. So if your estimated fat loss was 1 lb per week = .450 grams per week, it now comes down to .8 lbs = .360 grams per week. Now you see the point I’m making? Deviation as small as eating a few extra nuts can affect your overall progress to a great extent. The concept of metabolic adaptation/slowdown is all bullshit if you are underestimating your calories. Many research fails due to the very same reason where underestimating and misreporting of calories is a major problem. And with the experience of coaching nearly 1000 clients now, I can say that it is one of the major reasons people fail to lose weight despite the efforts. Some major mistakes that lead to misreporting calories- 1) Adding seeds (pumpkin, flaxseed, sesame, etc.) 2) Not counting calories for Vegetables 3) Tomato/Onion use in Indian food 4) Not measuring oils before cooking 5) Adding snacks, thinking ‘itne se kuch nahi hota’ (like biscuits, namkeen etc.) 6) Adding liquid foods (milk, juices, milkshakes, etc. 7) Use of ingredients for cooking (Classic example - Plain Chapati/Roti Vs Chapati/Roti with ghee) etc. etc. etc…. the list goes on! What to do? It’s simple - Get RIGID. Too much flexibility is bad. Stick to limited food options/ variety/ cooking pattern. “but that’s not sustainable” Yes, it is difficult. But if you want to get in the best shape of your life, first you need to change! Things can get a little flexible once you’re there! Cheers! Yash

Ankur Bhagwani

to the point.. great...😀

Global Community background
This page is best viewed in a web browser!