Ask the Dietitian Is Calorie Counting or Exercising Better to lose weight

 

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COUNTING CALORIES (IIFYM) The WORST Diet For Weight Loss??

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I LOGGED FOR 900 DAYS! | A dietitian’s experience with counting calories & calorie counter apps

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Lose Weight WITHOUT Counting Calories!

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How does a registered dietitian do a calorie count?

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I LOGGED FOR 900 DAYS! | A dietitian’s experience with counting calories & calorie counter apps

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Should You Count Calories?

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Lose Weight WITHOUT Counting Calories!

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Why I stopped counting calories & how it resulted to healthy weight LOST II What I Eat In A Day

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LOSING WEIGHT WITHOUT COUNTING CALORIES | how I lost 90 lbs without tracking | #WEIGHTLOSS

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How does a registered dietitian do a calorie count?

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PCOS Diet, Supplements, Herbs & Lifestyle Recommendations + Do You NEED to Lose Weight?

Video taken from the channel: Abbey Sharp


“Which is better for weight loss: (1) eating 1,500 calories a day and not exercising or (2) eating 1,800 calories but burning 300 calories per day through exercise?” What the question really asks is less about the actual numbers and more about the deficit and whether one way of creating the deficit is better. Back in 2006, a group of researcher sat down to answer the ubiquitous question-what works better: a low-carbohydrate diet or a traditional calorie-restricted, low-fat diet? They found five tightly-controlled studies that met their criteria for comparing low carbohydrate to low fat.

The collective findings from these studies brought two very. From a strictly biological perspective, the “calories in versus calories out” model matters for weight loss. You will only lose weight if you consume fewer calories than you burn, regardless of the. The concept of calorie counting revolves around the idea that if you burn more calories through physical activit y than you eat through your diet, you will lose weight, according to.

READ MORE > IS COUNTING CALORIES OR WORKING OUT BETTER FOR WEIGHT LOSS? Having a higher body weight could mean an individual is more likely to eat a nutrient-poor diet. The top sources of calories include carb-heavy foods like pasta, pizza, Tags ask the dietitian eating for weight loss healthy eating tips losing weight science-backed. Ask the Dietitian® is a website with weight, calorie, meal planning calculator tools and frequently asked questions (FAQs) on over 100 nutrition topics. Ask the Dietitian® has been online since July 1995 providing research based nutrition advice for consumers.

To lose weight, you need to eat fewer calories than you burn. In theory, this sound simple. However, managing your food intake in the modern food environment can be tricky. Calorie counting.

Instead of counting calories, choose foods that use more calories. Some foods require more energy than others to digest and metabolize, says John Berardi, PhD, CSCS, president of Precision. Contrary to what most people believe, long-term weight loss is not simply about cutting a few calories here and there.

Sure, it sounds like it works, but the bottom line is that it does not. This has been proven in numerous studies and also the countless tears of unsuccessful dieters desperately counting their calories like Ebenezer Scrooge counting his pennies. To figure out how many calories you really need in order to lose weight, you have to subtract the daily calorie deficit you’re aiming for (for example, 500 to 1,000, to lose 1 to 2 pounds weekly) from your total daily energy expenditure (TDEE), which is, according to the American Council on Exercise (ACE), the total amount of calories an individual burns in a given day.

List of related literature:

The dietitian should then compare the estimated energy expenditure to the dietary intake.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

This is followed by Module II (“Establishing and Maintaining Weight Loss”), in which the emphasis is on helping patients restrict their energy intake to about 1,500 kilocalories (kcal) daily.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

This method of weight control is superior to dieting alone, because substantial caloric restriction (>500 kcal/day) results in both a lowered basal metabolic rate (BMR) and a substantial loss of fat-free body mass.

“Medical Physiology: Principles for Clinical Medicine” by Rodney Rhoades, David R. Bell
from Medical Physiology: Principles for Clinical Medicine
by Rodney Rhoades, David R. Bell
Lippincott Williams & Wilkins, 2009

But this didn’t make any sense to me because I was still steeped in the conventional “calories in, calories out” (CICO) approach—the idea that the only way to lose weight is to consume fewer calories than you expend.

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

Provided the subject is in energy balance (neither gaining nor losing weight due to changes in body composition), the measures of expenditure and intake should agree.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

Thus, the adages often heard in weight management programs that “a calorie is a calorie” and 3,500 kcal = 1 lb does not accurately reflect reallife weight gains or the weight loss experienced by those in (or out of) weight management programs.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

A practical approach may be the addition of 200 to 300 calories per day to the patient’s typical (baseline) energy intake; however, the RDN must be mindful that these patients tend to overestimate their energy intake (Schebendach et al, 2012).

“Krause's Food & the Nutrition Care Process, Iranian Edition E-Book” by L. Kathleen Mahan, Janice L. Raymond
from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book
by L. Kathleen Mahan, Janice L. Raymond
Elsevier Health Sciences UK, 2016

Numerous studies on meal frequency and weight loss have not observed a difference in weight loss when daily calories are matched (11).

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Some patients adjust their exercising to match their eating so if they think that they have overeaten they will try to “burn off”the excess number of calories.

“Cognitive Behavior Therapy and Eating Disorders” by Christopher G. Fairburn
from Cognitive Behavior Therapy and Eating Disorders
by Christopher G. Fairburn
Guilford Publications, 2008

This method of weight control is superior to dieting alone, because substantial caloric restriction (>500 kcal/d) results in both a lowered basal metabolic rate and a substantial loss of fat-free body mass.

“Medical Phisiology: Principles for Clinical Medicine” by Rodney A. Rhoades, David R. Bell
from Medical Phisiology: Principles for Clinical Medicine
by Rodney A. Rhoades, David R. Bell
Wolters Kluwer Health/Lippincott Williams & Wilkins, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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48 comments

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  • I am a mess after watching this video. I was diagnosed with PCOS when I was 17 (I’m 25 now) and I’ve visited more than 10 different doctors in an attempt to manage it. Every single doctor refused to do anything until I lost weight, and since my first visit to the doctor, I’ve gained so much weight. I haven’t been to a doctor regarding my PCOS for about three years now, and while I know that is bad, I also don’t know what to do.

    Hearing Julie say that PCOS cravings are primal made me feel so seen. I often wonder why I can never stop thinking about a specific type of food when it gets into my head, and hearing this makes me feel some form of normal. I recognize that I definitely have some kind of eating disorder, but again I have no way of getting help for it where I live. But I am going to try my best to follow the advice from the video. Thank you so much Abbey <3

  • When I got Herpes, it was from someone who pretended to be my friend for three years. He knew he had it and he really didn’t give a crap about if I got it or not. He flat out lied to me and told me he had had a clean std test. When I turned up with it a week later, he told me to go to the doctor and ask them for Valtrex and herpes treatment (acyclovir drugs, Penciclovir cream, Oregano oil, Cbd oil). “You will be fine.” He told me. Needless to say, I didn’t have a lot of faith in humanity or men after that happened to me. When I found this Email: [email protected] gmail.com on a private forum I was skeptical and leery at first to believe Doctor Aloha not until he prepared his Herbal Remedy and delivered it to me through Fed-Ex delivery service. I received the Herbal medication within just three days and began the use of the Remedy as instructed and the sores started vanishing. could you believe I was cured of this deadly virus within just 10 days of using this Herbal Medication, I am overjoyed that I am free from this disease and its stigma! at last, I can now afford to be happy and leave a normal life again. Thank you so much Doctor Aloha you can contact him through his Email: [email protected] gmail.com or Call /Text him via his Contact +1 (417) 329-8103.

  • Hey, I’ve recently found your channel and have been getting things together to start putting what I’ve learned to test!

    But if you could, could you possibly make a video on what types of exercises you should do together? Like doing certain muscle groups in a day, then switching to another group to exercise while the previous group recuperates, and so on! I’ve seen plenty of videos on what exercises to do, but I’d be really helpful to see what types of exercises I should do together if I plan on focusing on a particular muscle group on a day-to-day basis!

    Appreciate the work you do for this channel!

  • I read a lot of good reviews on the net about how exactly Custokebon Secrets (look on google search engine) can assist you lost a lot of weight. Has anybody tried using this popular weight loss system?

  • so happy for you!! I’m the same I really have to work to look better and stack on weight easy. loved this video and I’m really excited to see that recipe for those brownies!! yum xx

  • Thank you so much, you are such a supportive friend for me, I always believe that our bodies evolve to be like this to eat what they need, all we need to do is to eat healthy, don’t overeat any kind of food, not just eat whole food or something like this, I live in China, people are already really skinny but a lot of girls starve themselves even worse and more restrictive, I am not skinny and I am in a really healthy weight and even kind of skinny if I live in America, but people around me are just like to judge me that I am fat and chide me that I can’t fit in that skinny dress, do you know how severe the situation here? The right way to fit in skinny jeans is to be thin enough to wear that like a loose jeans. Sometimes I just feel so sick of my body and I try to lose weight again and again, and I setback into binge. So my situation is that If I eat enough, I will be in normal shape, but I can’t because they will laugh at me, even they are grownups, things are worse in Asia. And you are so supportive, thanks a lot for giving me hope and confirm me that it’s not a wrong thing if I am eating enough, I don’t want starve myself anymore, all I want is to escape this situation ��������

  • I have a question around adopting Intuitive Eating when the medical field is so heavily steeped in using BMI to make snap judgements about health. I have been “overweight” or “obese” most of my life, and while I have had to refocus on adopting healthy foods from time to time, I still end up having to go back to programs like WW to keep my doctors from telling me I am doing something wrong. How can we fight back when our doctors continue to use this arbitrary scale?

  • Many people nowadays are trying to figure out the best method to drop weight. Then again, being able to discover a diet plan that can work for you is tough to find. A very important thing you need to comprehend is that a diet that works for one person might not operate for another. And that means you must know what your getting into before you begin one of these diets. Therefore we have opted to offer you a fantastic look at the Xtreme Fat Loss Diet. This may provide you enough info to learn if this really is something which is appropriate to your needs. Read more here https://truehealthreport.com/xtreme-fat-loss-diet-review/

  • Many people nowadays are working to find out the best method to lose weight. Then again, having the ability to find a diet plan that can work for you is hard to discover. A very important thing you need to comprehend is that a diet is effective for one person may not operate for another. So you must know what your getting into before you begin one of these diets. This can give you enough info to find out if this is something which is appropriate to your needs. Read more here https://rb.gy/xxjiq2

  • I’m embarrassed to say that about 2 years after losing a ton of weight, I’m now up quite a bit from where I got down to. 77kg instead of like 68kg, which would be healthy. It was gradual, though quicker in the autumn and winter now. It shouldn’t take me that long to get back to a healthy weight because I still have pretty good self-discipline and a rapid weight loss method of mainly fasting but having a small meat/egg+lettuce or similar dinner at the end of most days. It tends to give me about -200 grams per day.

  • I’m intermittent fasting since april.
    I lost 9 kg thanks to the info this channel provide. Thank you so much!!
    I didn’t fast every week, some of those weeks i ate a lot and because of that my muscles were growing too. But when i’m fasting i did the 4/20 with 1500 1900 kcal. Just keep your protein high and eat a lot veggies. I mean really a lot. I don’t even like veggies, so i tried to find a few that i liked and ate that every day. The veggies that i didn’t like, i put it in a smoothie with fruit.

    2 whey shakes, 200gr protein most is chicken breast or eggs. And like 300 gr veggies and a lil bit (sweet) potatoes. Thats it. Every day but it doesnt have to be every week. But i do workout a lot. 5 6 a week 1.5 2 hours a day. Started with 89 kg now 80kg. Just a few kilos and i am shredded. Thanks bruh

  • I love not having to count anything. I just make sure I eat mainly meat and eggs, and avoid the bad carbs. People make it way more complicated than it needs to be.

    I have NEVER heard carbivore until now. LOL. So many carbivores think they can’t survive without them. That used to be me until I took control. I relapse sometimes but know I can get back at it once I realize how crappy carbs make me feel. As a meat lover though, I guess it is easier for me than people who claim not to like meat. I will NEVER understand that. Meat is so satisfying, and delicious.

    I really hope that egg yolk myth goes away. I am so glad I never fell for that.

  • I love your videos ♥️ I’ve been living OMAD life style for almost 2 months and I’m feeling better than ever. I can’t ever imagine eating 3 meals a day again ����‍♀️����‍♀️����‍♀️ Im also doing long fasting. Right now I’m on a 48 hour dry fast ���� #Newlifestyle

  • This video was extremely helpful! Not only was the information backed by real science and studies but also provided a real non bias insight into the research and unknowns of this condition. Thank you so much for being a source of knowledge and bringing new light on such an important topic that tends to be “fixed” with weight loss and birth controls.

  • All your meals look so bomb too. I wish I had money/space in my fridge for a meal delivery service. I’m a full time college student and I work part time it would be such a lifesaver omg

  • I get severe heartburn and headaches in last couple of hours in the 16 hours fasting window whenever I try doing it. And they continue to bother me even after I have eaten. I’m a 58 years old woman and have 10 kgs to lose, which I have not been able to despite being in calories deficit. Hope you could help me out with this. Thanks.

  • I’m dealing with BED, and these videos have helped me incredibly. I’m still wearing my FitBit every day, however, I’m using it more for the reminders to move and the sleep/water tracking more than ‘calories in/out’. Using the sleep tracker to see how much/little sleep I’ve gotten affected my hunger cues during the day has been quite interesting. I think the newer versions also have cycle trackers for people who menstruate, which has helped me see how my cycle impacts my sleep and resulting hunger as well.

  • I have PCOS on my right side and I have realised the more sugar I eat especially lately and lots of carbs with little or no exercise I gain water weight very quick and gain weight around my lower tummy and sides. I am not overweight but I feel uncomfortable and worsens my symptoms. Regular exercise good steady diet and plenty of water works but its hard to be consistence. Its about having a balance and try not binge eat too often throughout the week. Sweat potatoes seems to help with steadying my sugar levels and pre preparing meals si I try not to binge eat.

  • Is COUNTING CALORIES (IIFYM) the WORST diet for weight loss?? Let me know your thoughts below!
    ➡ FREE DOWNLOAD: Get the Lean Body Blueprint here: https://www.newbiefitnessacademy.com/blueprint/

  • Carlo! Is it still ok to drink black coffee after you have eaten? What does coffee do after you have reached your macros for the day?

  • I like hearing you say not to use a scale…I’ve always been against those as any kind of measurement. I hate going to the doctor and they have to weigh you.

  • hey just stumbled upon ur vids and just binged watched alot! great content!
    in your opinion what would be the best tips/tricks to take note for a first timer keen on doing a 72hr fast?

  • you’re seriously such an inspiration for me, you motivate me so much and i know and understand so much more about health and fitness thanks to you, keep grinding girl ��

  • Thanks for making this video. When I was diagnosed with PCOS, when trying to conceive, my fertility doctor would tell me to lose weight. Yes duh of course I knew this. My fertility doctor would weigh me and take my bmi every time I went in for a check up and I felt so shamed if I didn’t lose any weight or didn’t meet the goals they wanted. For a year she did this and refused to help treat my infertility until I lost a certain amount of weight (I was definitely overweight but not unhealthy). I was doing everything I could but it just never seemed enough for them. I felt like crying every time I was in her office as she just didn’t seem to understand. I was so frustrated at them for wasting a year of my time that I just left and felt like giving up. My GP did put me on metformin, which I do believe helped in some way. Also the stress of not needing to keep up this unattainable weight loss regime. 6 months later I got pregnant on my own.

  • I really just want to say thank you. This is incredible. I’ve always eaten this way and every time I even mention it I feel shamed. Because I’m not ‘restricting myself enough’ or ‘being clean enough’ or whatever the hell is said to me. Theres been some weeks I want to eat more fruit, particularly bananas after working out really hard. And I have never stopped myself from doing that because of a ‘diet’. My weight only changes with how much I exercise. After an injury I gained a little bit of weight, but not a lot because I simply didn’t feel as hungry and honored that. While friends, family etc gain much more weight because they refuse to change how they eat because it is a ‘rule’ they have to follow. Then freaking out about said weight gain. I’ve never ‘restricted’ myself beyond simply making sure the amount of food I eat is ‘portioned’, but even that is sort of loose basis. If I’m still hungry then I will eat, if I’m not then I won’t. It’s that simple. I love the fact in other videos you’ve talked about how you have chocolate in your pantry or ice cream in your freezer. I have that as well, and I’ve never felt guilty for having the occasional bowl of ice cream. Yet my weight is still well within the healthy range for my genetics. The reason I came across your videos is because I’d watched way too many dieting adds and was starting to rethink the way I’m eating. I’m very glad I came across your channel, because it backed up what I’ve been doing with intuitive eating and has kept me from going down the fad diet path. Thank you.

  • I’m finally ready to put the restrictive diets on the back burner and take on intuitive eating to finally, finally beat my decade plus long extremely disordered, binge eating. I’ve mostly ditched the tools I do love my Apple Watch though! I don’t take the calorie count seriously, and it reminds me to move! I don’t feel bad at all if I don’t hit the calorie “goal,” but the idea of closing the ring by moving more helps!

  • LOVED hearing your perspective after using a food log for so, so long. It seriously damaged my relationship with food for a long time, and to your point, you can’t unlearn the whole calorie counting thing, it’s still ingrained in me and I’ve worked a LOT on stepping away from it. I no longer log but I do catch my brain thinking hmmm should I eat that, it’s probably higher in cals than this…and then I want to slap myself for going there!! It’s endless. Thank you for this!!

  • Love your channel so much Georgie! Been a subscriber from some time now and I am so happy for you with your growth in happiness, love for your body image, and that your body is back to normal!

  • I was able to lose 58lbs with OMAD and the ketogenic way of eating. Ketone levels stay elevated and insulin spikes are minimal if at all which all add up to constant fat burning and easy weight loss as well as improved overall health.

  • Calorie Counting. I was in a local supermarket and picked up a packet of Granola. I had a wee look at the nutritional information and saw 822 Calories in 45g. The muesli beside it in a similar package had 122 Calories in 45. I don’t weigh my food so it is likely that I would eat more than 45g with lots of milk, and most of that is added sugar. That makes a breakfast of well over 1000 Calories in just the cereal. It might be bad to count calories but it is even worse to ignore them?

  • Thank you so much for this! I almost cried and felt a complete wave of emotion at finally being understood. Such a refreshing change to hear this kind of advice, to really try and understand how our bodies are feeling, instead of being in a constant battle with food, exercise, emotions and mental health.

  • Some people need to lose weight in order not to die, specially if they are 200-300 kg. So the damage from diet is preferable than dying from food addiction… I understand your point, but some people need this desperately in order to live. I understand that my struggle with 58 kg is bullshit for some people and I agreed this does not mean I am unhealthy, but if you feel bad in these kg, its better to try to improve your way of eating. This is what I try to do now. Just trying to be in a better shape and health.

  • so happy to find a dietitian like you on youtube! i’ve been fat literally my whole life, and when i was in middle and high school especially, my mom put me on every diet out there-low-carb, WW, you name it. they were never permanent solutions, and they always made me feel worse about myself. i discovered the basics of IE/HAES philosophy in college and stopped trying to lose weight, and it absolutely changed my life. i haven’t owned a scale in years. i eat better, i enjoy exercise more, and i feel so much better about myself. excited to look through the videos in this series and learn even more about IE!

  • Hey ���� I have lost 30lbs so proud of myself! I’m always on your side. Listened to every thing you said! You are a big help and I would love to thank you ���� you’re an amazing person!

  • We need more words for ‘diets’. It applies to such a wide range of things that even though I know exactly what you’re saying, it doesn’t sound quite right because you’re talking about a specific definition of the word ‘diet’ but there’s so many other definitions.

    edit: I’m loving the asides that clarify that you’re talking to people that intuitive eating is best for and that it may not be the right thing for everyone.

  • Do you know when PCOS was first recognized as a syndrome. My sister has it and my mom (64) never heard of it before my sisters diagnosis. And I’m wondering if my mom had it as well, because a lot of her stories and or symptoms that she shows now, point to her possibly having PCOS and never knowing about it

  • I thought my whole life: how can people just ignore their cravings like so much better than I do. Well…. I have had pcos since a long time now and no one ever gave me the advice you did in this one video

  • Hi abbey!! Please, Could you make a video talking about your hormonal treatment for getting pregnant and how you felt including side effects?
    I just did two months of progesterone only treatment and had to stop since I was getting too many side effects. Don’t know many people who who follow any treatment like that.
    Hope you think is a great idea.
    Thanks

  • After listening to all of your advice ive lost 5 kilos in 3 weeks!! Better than nothing hehe but your advice is really working! Supporter from Philippines:)

  • I don’t trust my intuition. I was 13 and ate half a cheesecake pie every other day. Intuition is what has gotten me fat In the first place.

  • I can’t seem to lose weight without diet and exercise �� I’ve tried just dieting or just exercising and even just making healthy choices with exercise.

  • I think your advice is spot on. I’ve been using my intuition to get away from disordered eating and diet mentality and intuitively I was getting advice almost identical to what you were saying regarding food and exercise mentality as well as some other things.

  • I did have the low gi book but without support from my doctor I second guessed myself. I have a new doctor but I havent brought it up yet because Im a mess right now with other things going on and need to take care of those first.

  • I’m 58 kg and my height is 5’9″.. typically I don’t have any more weight to loose.. else I’ll be underweight.. and yes I am actually fit. So yeah I guess don’t stress about it.. just take your recommended medications with little supplements and move your body in a way you like and start making new dishes to explore more of your FAVs.
    At last I just want to say that I heard about going gluten and dairy free but these both are low GI foods just limit their consumption bcoz dairy is a very important daily need. Else you know what your body is saying to you so respect and love it.. coz YOU CAN❤️��

  • As specialist, I believe Custokebon Secrets can be great way to lost lots of weight. Why not give it a shot? maybe it can work for you too.

  • Omg this is really just….so soothing…Ever since I’ve had PCOS I have been struggling and my gyno and everyone else told me to just lose weight but it has been so hard. At one point I was even really depressed and just with no hope, so those comments hurt even more. There was a really dark time in my life. It just helps to hear that I’m not making this up and that some things are normal. With that said, I am still currently on a LCHF diet which I have found has been the only thing that helped me turn things around in a long while and I feel great. Thanks for this though, really.

  • OMG i love watching your vlogs! you are so real and just here to help. you are an inspiration and i can’t wait for more videos! It’s amazing to see how hard you work, how hard you work out and you still socialise, eat healtyh. Its just like wow. It can be done and you make excuses

  • Thank you for this, if you want to start living with no food rules and are obsessed with calorie counting apps as a crutch… Do you first start breaking some of your easier food rules then work up to deleting the app. Or is deleting the app first (scariest thing ever) a priority to really start on your journey to food freedom?