Losing weight can be tough. For some of us, it can feel completely impossible.
People who tend to gain weight may feel like they lose five pounds one week and gain ten the next. Or that all they have to do is look at food, and they gain weight.
Sound familiar? You may have burned through a variety of strategies that wound up failing. Yo-yo dieting, severe caloric restriction, and fad diets disappoint us all the time.
This article looks at the concept of "calories in calories out". It explains why what you eat and how much you eat can make a difference.
What Is "CICO" - "Calories in Calories Out"?
In the world of nutrition, there's a concept called CICO, which stands for "calories in, calories out". The idea is that to lose weight, you need to burn more calories than you consume.
To make CICO work, you would need to either cut your daily caloric intake, increase activity, or do a combination of both. For example, if you wanted to lose a pound a week, you would need to skip or burn 500 to 1000 calories a day. You could do this by eating smaller meals and running, walking, or doing other forms of exercise until you hit your target.
Other Factors That Make a Difference
If you use the CICO strategy, there are certain things you'll need to keep in mind. First of all, not all calories are equal.
Your daily nutrient intake can include fattier calories as well as lean ones. A 100-calorie serving of beans is far healthier than 100 calories of deep-fried bacon!
Calories aren't everything, because the quality of what you put in your body always matters. Above all, be sure to choose healthy ingredients for your meals.
Second, factors like hormonal changes, metabolism, genes, and even how much we sleep can impact weight loss. We're all different from one another, so what works for one person may fail for someone else. This is why it's important not to compare yourself to others. You need to find what works best for you!
Third, remember that muscles weigh more than fat. If you are weight training as part of your weight-loss strategy, good for you! It will rev up your metabolism. Just remember to focus on your body's total composition, or Body Mass Index (BMI).
If you've tried using a calorie deficit to lose weight, but the "calories in calories out" strategy isn't working for you, don't give up. It's possible that you may need to fine-tune your weight loss efforts.
Talk to a registered dietician at Myeverlongnutrition.com and get some personalized advice. Many people have found nutritional counseling helpful, even when other weight loss efforts haven't worked.
Don't Try to Lose Weight Alone
Now that we've explained CICO- calories in calories out-you can decide whether or not to give it a try. If you remember to eat healthy calories and follow an individualized plan, you'll likely get the results you want.
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