Calorie Math: Here’s How to Count
After having bariatric surgery it is important to stick to the new plan: you’ve made the decision to change your life. You can’t make the same food and exercise choices as you did in years past before the surgery.
It’s about to be a new year, make it a whole new you, that’s the only definitive way you will stick to reaching and maintaining your goal weight. Of course, portions will be smaller regardless, but what you are choosing to put in your body is hugely important. The foods you are choosing should be nutrient and protein-rich, filling but also helping to keep your body satiated in the right way.
We wanted to give you some helpful tips and tricks on which foods to avoid, which foods will help you in the long run, and how to actually count those pesky calories that you hear so much about. We understand the frustration that comes from the influx of information out there: what to eat, what not to eat, how to lose weight, what contributes to weight gain, etc.
But first, Calories
The Simple Math
First, record your starting body weight. Be honest, take a breath, and write it down. Now, once per week, step on the scale and update the weight every week. To start working on chipping away at your calories, use this simple equation:
65 + (9.6 X weight in kg) + (1.7 X height in cm) – (4.7 X age in years)
66 + (13.7 X weight in kg) + (5 X height in cm) – (6.8 X age in years)
By calculating your caloric intake here, next you will subtract 250 – 500 calories depending on the above result. That is the number of calories you will need to intake to healthily lose weight. (Determine your weight in kilograms by dividing your weight in pounds by 2.2. Find your height in centimeters by multiplying your height in inches by 2.54.)
Reducing the number of calories you intake alone…
Monitor and adjust your calorie intake so you create a caloric deficit with your diet alone. To lose weight, you must consume 250 to 500 fewer calories than you burn. Subtract 250 or 500 from your daily burned calories total. This alone will equate to a 2- to 4-lb. loss.
- If you can’t walk, jog or run on the treadmill for 60 minutes at a time, consider splitting your total workout time into separate, multiple outings of exercise throughout the day. For example, complete 30 minutes on the treadmill in the morning and 30 minutes in the evening.
- Cardio is the number one way to feel good, look good, and help keep the weight off.
If you can workout on a treadmill 6x a week for about an hour, you are on the way to meeting your fitness goals. Whether it is running, jogging, or walking, your body will thank you and respond. By simply reducing the number of calories you intake alone, you will lose about 2-4 lbs per week, combine this with 60 min. of cardio 6 days a week will add at least another 2-4 lbs and will help you reach your weight loss goals.
You lose a pound of body fat every time you burn 3,500 more calories than you consume. Therefore, to lose 10 lbs. in a month, you must create a total caloric deficit of 35,000. You do this by increasing the calories you burn with exercise and by decreasing the calories you consume with healthy eating choices.
For Bariatric Patients:
Weight-loss surgery is a good option for those who are clinically obese, but it’s only the first step when it comes to losing weight for good.