Weight Reduction – Diet Quality More Essential Than Calories

 

Why calorie counting is the safest way to lose weight loss

Video taken from the channel: Jillian Michaels


 

The Role of Weight Loss and Calorie Restriction in Pain Management

Video taken from the channel: Michigan Medicine


 

The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better

Video taken from the channel: Microsoft Research


 

Weight Loss: Quality Not Quantity

Video taken from the channel: Demystifying Medicine


 

How to Lose Weight: Carbs vs. Calories

Video taken from the channel: YouGotThis!


 

Calories vs “Healthy Food” Which is More Important for You?

Video taken from the channel: RedDeltaProject


 

Why You Should Stop Counting Calories If You Want To Lose Weight

Video taken from the channel: Tech Insider


The bottom line is that diet quality is important for both weight control and overall long-term well-being. While both groups did, in fact, eat fewer calories than they burned, they were unaware of the change. They focused on addressing nutritional needs and these foods also satisfied their hunger.

All dieters lost weight, but those who chose fewer carbs and ate more high-quality calories sped up their metabolisms, too, burning an additional 325 calories per day — about the same number of calories burned during an hour of moderate-intensity physical activity. Calories Aren’t Just Calories Women seem to be almost innately programmed to check the calorie content of every food—after all, we’ve always heard that weight loss (or maintenance) is all about calories in versus calories out. But to look and feel your best, there are certain times when it’s better to opt for a higher-cal food. Weight loss-friendly foods—vegetables, fruits, whole grains and beans—don’t contain unnecessary saturated fats, added sugars or extra calories.

Instead, they’re packed with nutrients, like fiber, that help keep you fuller, longer. He said the most important message of the study was that a “high quality diet” produced substantial weight loss and that the percentage of calories from fat or carbs did not matter, which is. New research sheds light on why the quality of our food may be more important for maintaining a healthy weight For a long time (and sometimes still) many weight loss programs focused heavily on the caloric value of foods. Some professionals suggest that weight loss clients pay close attention to “calories in versus calories out.”.

I should also note that weight loss is about so much more than calories. It encompasses exercise, how you sleep, how stressed you are, and health issues that you may not be able to control, like. Cutting calories appears to promote weight loss more effectively than does increasing exercise. The key to weight loss is to consume fewer calories than you burn. For most people, it’s possible to lower calorie intake to a greater degree than it is to burn more calories.

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.

Counting calories isn’t the key to weight loss, study finds. It’s often considered common knowledge that in order to lose weight, you should start by reducing your calorie intake. The Centers.

List of related literature:

Although macronutrient composition of the diet is of less importance for short-term weight loss, it is now usually modified in order to maximise the beneficial effect on cardiovascular risk factors and insulin resistance, to prevent cancers and to promote long-term weight maintenance.

“Human Nutrition E-Book” by Catherine Geissler, Hilary Powers
from Human Nutrition E-Book
by Catherine Geissler, Hilary Powers
Elsevier Health Sciences, 2010

However, even when caloric needs are known, many women find it impossible to lose weight or maintain a healthy weight after weight loss.

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

The results of these three studies collectively suggest that calorie restriction is more important than macronutrient distribution for weight loss; however, modification of macronutrient intake may be instrumental for targeting of cardiovascular risk factors such as elevated blood pressure, lipids, and lipoproteins.

“Preventive Cardiology: A Companion to Braunwald's Heart Disease E-Book” by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
from Preventive Cardiology: A Companion to Braunwald’s Heart Disease E-Book
by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
Elsevier Health Sciences, 2011

To lose weight, overweight individuals should eat fewer calories than they need or expend more calories.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones & Bartlett Learning, 2009

Maintaining weight loss is far easier when you’re eating a good amount of calories than when you’re trying to live your life eating only 1,200 calories a day.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
by Meri Reffetto
Wiley, 2014

But while calories are relevant to right-sizing your diet, there are better approaches to losing weight than counting them.

“How to Eat: All Your Food and Diet Questions Answered” by Mark Bittman, David Katz
from How to Eat: All Your Food and Diet Questions Answered
by Mark Bittman, David Katz
Houghton Mifflin Harcourt, 2020

It is interesting that the study done with the highest caloric intake (1800 calories/day) showed the most significant differences in fat and weight loss ; but more research is needed at this calorie level.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

However, if the number of calories to achieve weight loss is actually less than the current daily caloric intake, then the dietary history should be reevaluated to search for additional calories.

“Canine and Feline Endocrinology and Reproduction E-Book” by Edward C. Feldman, Richard W. Nelson
from Canine and Feline Endocrinology and Reproduction E-Book
by Edward C. Feldman, Richard W. Nelson
Elsevier Health Sciences, 2003

Because most women need significantly fewer calories to maintain their lower body weight, they find it more difficult to achieve a large negative calorie balance daily and lose weight rapidly.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Nevertheless, in a study with opposite results, Donnelly et al. investigated the effects of very-low-calorie diet and physical-training regimens (diet only, diet plus endurance exercise, diet plus weight training, or diet plus endurance exercise and weight training) on body composition in obese females.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 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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38 comments

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  • Eat a whole food, plant based diet and you will never have to count a calorie again. Along with reaping the imminent health benefits.

  • Really good talk with gems of information towards the end. Not staying to the end, which is understandable given the 1+ hour length, probably explains the lack of comments. Glad I found this talk.

  • Feeling hopeless about all the Weightloss methods without able to find out any benefits.I’ve the solution for you, type in Google as: “Hack2LossWeight” to get all the hacks about weight loss.

  • I lost about 30 pounds by cutting back calories in a span of around 6 months. I really hate counting calories though, and I just want to stop because I feel like I’m missing out on life. But I’m scared I’ll gain it all back once I stop counting! HELP!

  • Where Eran Segal compared a diet of someone who gains weight from consuming 2000 and the other person loses weight while consuming 2500 notice how he didn’t include height, weight, age, gender, or activity level. Segal is full of shit someone who is 5’0″ and weighs 95lbs and lives a sedentary lifestyle will need less calories than someone like LeBron James who is 6’8″ weighs 250lbs and is a professional athlete, people like LeBron will lose weight if they ate only 2500 calories a day. PEOPLE DON’T LISTEN TO THIS IF YOU ARE TRYING TO LOSE WEIGHT EREN SEGAL IS FULL OF SHIT.

  • Man, I’ve been counting calories and have lost 90 pounds so far. I’m glad I watched this video so I could know what I was doing wrong!

  • The BMR is for calculating the calories are to eat to maintain weight correct? Also, if im exercising (im running) for 30 min a day would i kinda be between 2 & 3 on the active level since im not quite a training but more active thsn someone whos say on their feet all day in clothing store (your example)?

  • I feel counting calories is good for SOME people when losing trying to lose weight. People that have some mental illnesses or something similar I don’t recommend counting calories because there is a chance of developing an eating disorder which in the long run is terrible. Instead focus on changing what you eat daily from an unhealthy and sugary, and fatty foods to a more balanced and overall healthier diet along with some exercise.

  • What if I eat 700 calories and I’m so full at the end of day and each meal…
    And no I’m not underestimating the calories I’m eating, I’m eating low calorie dense food

  • If ye love me, keep my commandments.
    John 14:15 KJV
    Remember the sabbath day, to keep it holy.  Six days shalt thou labour, and do all thy work:
    Exodus 20:8‭-‬9 KJV

    Saturday is the day of the Lord

    The claim that Christ by his death abolished his Father’s law, is without foundation. Had it been possible for the law to be changed or set aside, then Christ need not have died to save man from the penalty of sin. The death of Christ, so far from abolishing the law, proves that it is immutable. The Son of God came to “magnify the law, and make it honorable.” [Isaiah 42:21.] He said, “Think not that I am come to destroy the law;” “till heaven and earth pass, one jot or one tittle shall in nowise pass from the law.” [Matthew 5:17, 18.] And concerning himself he declares, “I delight to do thy will, O my God; yea, thy law is within my heart.” [Psalm 40:8.] GC88 466.3

    Ecclesiastes 12:13 KJV
    Let us hear the conclusion of the whole matter: Fear God, and keep his commandments: for this is the whole duty of man.

  • I did no carbs or sugar, (basically just eating meat and vegetables) and made sure to drink lots of water, and I lost 15 pounds in one month.

  • This video is such click bait. I lost 23 pounds in 4 months since I started counting calories. I eat healthier, but calorie counting also allows me to splurge on my favorite foods every once in a while. I think you are setting yourself up for failure when you take on a diet that completely cuts out the things you crave.

  • Brilliant speech, but your “creation vs. evolution” phraseology is so… ood. Vegetarian choices for meals may be found on the net, maybe this is a good source: https://www.ditchthecarbs.com/low-carb-vegetarian-meals/

  • This video is inaccurate. You’re describing the benefits of fat consumption with protein instead. Too much protein leads to fat storage and gout. I know, I lost 60 lbs

  • People need to focus on the quality of their carbs. I have a diabetic relative who has a subscription to a magazine that gives her ‘diabetic-friendly’ recipes that are complete crap.

    Everyone (especially diabetics) should be avoiding processed junk. Cakes and doughnuts have carbs (but, they’re also usually more than 50% fat, but people don’t consider that fact) but fruits and vegetables are also carbs. Whole food carbs are not the problem. People eat too much fat which interferes with the action of insulin.

    Finally, for weight loss, counting calories is not sustainable or accurate. Long-term studies show this over and over. People can lose weight on low carb, but they can also lose weight on any other diet, because the underlying mechanism is food restriction which is unhealthy and may also lead to orthorexia.

  • Calorie counting weight loss ONLY “works” on paper, it has FAILED and is proven by science to fail long term in 95+% of cases. Its a terrible lie. The worst thing to happen to health and fitness ever.

  • Definitely shouldn’t call this “Why You Should Stop Counting Calories”

    but more like

    “It’s Not As Easy As Just Counting Calories”

    because I can somewhat agree. Every body has a different reaction to things. But counting calories is still a VERY important step to lose weight.

  • LOL counting calories in general is the best way to lose weight, because people don’t realise how much they eat. With me, that’s the MAIN thing. Like, I eat a lot. A lot a lot. So, I can eat only healthy foods all week, and I’ll still gain, because I’m simply eating too much. So I have to count calories. And it still works. I mean, sure, it also matter what kind of calories you eat; 500 calories worth of yogurt and veggies or something isn’t the same as 500 calories of McDonalds.. but you”ve gotta do both: eat healthy AND count calories (if you want to lose weight that is).

  • I’m 49 and I’ve never had such a hard time losing weight! I have less energy and everything I eat just sticks to me! I’m 5’4” and 159. Last year I was 125-135 lbs. always been a gym rat! Now I have no energy or motivation, HELP PLEASE.

  • i lost 41 pounds by counting my calories intake and i never actually start losing weight even i was eating clean until i start counting calories so nah thank you! i’m good!! there is something about counting calories i don’t know what that is but i’m sure it works!!

  • I eat very healthy and still count calories. The point is you should still count calories no matter what you’re eating. (fried is still a no no)

  • I was the obese boy and I ended up going from 93 kilos to 65 kilos in a couple of months. All because of calorie counting when I ate whatever the heck I wanted

  • Where are the studies that support your concepts? Of course, you’re holding right information about metabolism, as the gut flora, insulin but those concepts are’nt enough to support the idea that we actually gain or lose weight becouse bacterial flora; or becouse different normal levels of insuline (unless you someone have diabetes), they can perfectly being not stadistically significative to explain the relation between weight gain and those features, instead calories intake still have more supportive background explaining weight gaining becouse at the end they explains the final storage of energy mainly as fat, no matter how they were metabolised.

  • Good & bad thing bout Tech Insider is that they give different view points on this topic BUT counting calories is not always about being “100%” accurate but rather estimate on your macros more then actual calories(which marcos add up to calories). Scientific literature strongly shows that amount of calories ate do matter & you can try to estimate to help reach goals. Athlete’s do this & keep trying to lose weight/even gain count/try to track calories.

  • This needed to be said! Billions of diets on the internet, they never take into account the individuality of a person, their metabolism and everything he stated. I’m not falling for ANY of these diets anymore, what works for one person doesn’t mean it works for the next. It is total chaos and confusion. Way too much information out there!

  • This worries me. I lost 30lbs eating exactly what i already have been just by eating less. I didn’t drastically change my diet because it doesn’t make sense. You cant eat like that forever. Plus i wouldn’t want to (I’m 5’11, 180lbs)

  • Counting calories is fine. Obsessing over calories is the problem many have. Like count them in a manner that’s accurate to the 100s….but don’t sit there and obsess over if you added one more clove of garlic or a teaspoon more of coffee creamer that you should be counting. There are also many things that aren’t even necessary to count. Along with the more commonly known things like celery etc that people say don’t matter, I also wouldn’t count any greens or whole foods below 20 calories.

  • Whatever, I lost 90lbs and have kept it off for over 8 years simply by cutting calories and EXPECTING TO BE HUNGRY/CRANKY/ETC.. this shit is NOT comfortable, so suck it up butter cup and quit looking for easy ways out.

  • Fat ppl that trying to lose weight always counting calories.. Most of the time it’s not even accurate and they need to just do exercises. If that don’t don’t work then oh well your fat.. Blame the DNA your parents gave you

  • Is Custokebon Secrets helpful to lost tons of weight? We’ve read a lot of good stuff about Custokebon Secrets (just search it on google).

  • Guys, need some tips on losing weight without exercise. I am currently over a hundred kilos, I have been gaining weight recently and I am ready to lose some now.

  • Love your videos. This week I have been working on eating better and I have been using the Fitness app. I’m doing well with the calories and carbs right now but was a little confused. These video answered one of my questions. Thanks!

  • Like others that lost weight counting calories, I too lost weight by simply eating an 1,800 calories daily diet in fact I lost 100 lbs (of fat) over the course of one year.

    To answer others about keeping it off, yes I maintained my new weight in part due to the slowness of the fat loss. I say fat loss because I was discriminately losing fat and not general weight. A twilight zone episode feature a person who wanted to lose weight so badly they wished for it the best morning they woke up to find their arms were missing! But I digress.

    In this video, Segal says there is some truth to counting calories I agree. I believe what he is doing here is somewhat splitting hairs because he is saying you cannot rely on it, not don’t do it at all. And to some degree that is true. If you eat 1,800 calories of M&M’s you won’t be too healthy for too long, but if you eat 2,500 calories of lean meats, assorted vegetables, and complex carbohydrates, your body will operate at a higher level of performance than being in a caloric deficit.

    It was just not clearly explained in this video.

    You’re welcome.

  • No Lunch Meat Wrapls… Listeria Risk (Heat Over 165f)
    No PASTA OR BREAD.
    PROTEIN and Carbs,Folic (Acid/Folate) Natural C,Iron (Nonhem,hem,other) THE CORE OF LIFE
    RNY 2006lost 270 currently weigh 120

  • If you wanna make millions of people lose weight you don’t give them a gigantic instruction manual to read, who would flip through it and actually put all the instructions to good use?

  • Do gorillas or chimpanzees have different gut bacterias? Maybe. By how much? Not much I think. So this idea that different people have wastly different gut bacterias is somewhat questionable.
    There are some indie films out there proving that you can lose weight even with a McDonalds diet, not that it’s healthy but if you eat less than you burn you will lose weight so I smell BS here.
    I guess he needs to sell his book which recently came out.
    Day after day there is a new diet/training program comes out because people are easily fooled looking for some magic formula nobody can sell the proven basics because it’s already out there and it’s free.

  • You didn’t offer any alternative or solution. All you are saying is that we don’t know, we don’t understand and we are trying. Misleading video title that is asking people not do something while not offering anything better. I can’t tell a cancer patient to stop taking the best available treatment because we are doing research on a better drug that might work and we are trying to understand. Hopefully doth butter no parsnips!

  • Intermittent fasting, no refined sugar and flour products, as much fat as you want, weight training, walking and running is the answer. Never count calories.